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Yoga Poses to ease Menstrual Cramping

Not all phases of our menstrual cycle are created equally and we run in to low energy weeks during our period. During this time your body is going through so much that it does not have the energy to perform high intensity exercise. For someone who is not in tune with this, it can be extremely frustrating to not feel like you are able to go 100% with your work-outs all the time. Once you recognize what type of exercise you need each week it becomes easier to be kinder to yourself and accept that maybe this week is a gentle “yoga week”. 

Check out the following sequence that helps to reduce pressure in the abdomen and uterus during your period. You will feel more energized and will feel better throughout your day if done in the morning. If you can’t get to them all, that is okay! Pick some of the ones that seem like they would feel the best and go for those. My personal favorites are #4 and #8.  

1) Virasana (Hero Pose) 

Virasana creates the deepest flexion of the knee joints and increases blood circulation through the legs.


2) Supta Virasana with bolster (Reclined Hero Pose) 

This can very easily become a resting pose that can deeply renew and rejuvenate the entire body.


3) Supta Baddha Konasana with bolster (Reclined Bound Angle) 

The support with bolsters, blocks, and straps feel heavenly on the SI joints as this pose unloads the SI and gives it an opportunity to “breathe”.

4) Janu Sirsasana on both sides (Head to Knee) 

Helps gently stretch the uterus and gives immense relief from the pain caused by menstrual cramps.


5) Parivrtta Janu Sirsasana on both sides (Revolved Head to Knee) 

This is a soothing pose which stretches the lower back and inner thigh which can tighten and become painful during your cycle.


6) Paschimottanasana (Knees to Chest Pose) 

This feel-good posture relaxes the lower back and abdominal muscles, relieving tension and reducing pain


7) Supta Parivartanasanaon both sides (Reclined Twist) 

The pressing of the knee towards the abdomen while it is twisted, gives a great massage to the abdomen helping the inner organs to function properly with various glands.


8) Setu Bandha Sarvangasana with block (Bridge Pose) 

This pose with a block under the sacrum is most helpful to give a gentle stretch to the back of the hips in this supported pose. 



9) Balasana with knees wide apart (Wide Knee Child’s Pose) 

Breathing for 10 breaths is soothing to the nervous system and decreases the intensity of pain. 


10) Viparita Karani with bolster (Legs up the Wall) 

Provides a gentle stretch to the low back and blood flow from the legs to uterus helps oxygenate tissues for improved function. 

11) Savasana (Final Resting Pose) 

Meditation as a natural alternative for pain relief. Your menstrual cycle is a time where it is important to turn inward and reflect on where you are now. Your mind is at it’s best to observe and analyze the bigger picture of your life situation. Allow yourself space to re-energize and awaken the energy of the wise woman you are.