exercise Women Health

4 Yoga Poses For Easing Menstrual Cramps

Menstrual cramps, also known as dysmenorrhea, is a condition suffered by many women, and is often associated with sharp, burning, pounding, or nauseating cramps in the lower abdomen and back. For some, it may come before their period, as a sign; for some others, it comes while their period is ongoing. Fortunately, the pain disappears once menstruation is over.

A larger percentage of the pain felt during menstrual cycles is caused by uterus contractions that limits blood flow to the lining of the uterus. Most women opt for pain medicine, which only helps to suppress it temporarily.

There are other options by which menstrual pains can be relieved like: eating adequate amounts of fruits and vegetables, working out regularly, stress management, yoga, acupuncture, and some other relaxation therapies.

Below are four yoga poses that will help to ease menstrual cramps:

1. One armed camel pose

arm camel pose

This pose opens the quads, abs, and shoulders. From a kneeling position, reach your right hand back, place it on your right heel or behind your toe, and extend your left arm up in the air. Increase the stretch on your quads, belly, and chest; lower your head behind you and stay still for some seconds, before alternating sides.

2. Chest stretch

chest stretch

The chest stretch helps to stretch the back and sides of the neck to reduce tightness from clenched muscles around your jaw. It can be done either by kneeling or standing. Your hands should be interlaced at your back, with your chest out. Move your chin closer to your chest and roll your neck sideways, in a gentle manner.

3. Wide child’s poseWide Child's PoseFor those with cramps at the lower back, the “wide child’s” pose is highly recommended, as it focuses on the back and helps to give relaxation and relief. Starting from a kneeling position, widen your knees to a distance you think is comfortable. Then bend forward, with arms outstretched in front of you.

You can remain in that position with your forehead on the mat, or head turned to either sides. Remain there for some seconds, while it works calmly on your lower back.

4. Reclining big toe pose

big toe pose


This pose helps to strengthen the knees; relieves back pain, sciatica, and menstrual cramps. It also stretches the groins, hamstrings, hips, and thighs.

To do this, lie on your back, with knees extended and arms by the sides. Inhale; bend your right knee, and try to clasp the right big toe with the right fingers, with your left hand on the upper left thigh—to stabilize the leg. Exhale, and straighten the right legs as far as you can. Then, lift your head up towards the right leg while you inhale, with left leg still down. Maintain this position for about 2-3 minutes, before repeating the same procedure on the other side.


Menstrual cramps can by itself lead to many other health complications like: headaches, stomach upsets, and depression. If you are burdened by menstrual cramps, you should grab a yoga mat as soon as you can, to relieve you off the stress.

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