Top 3 Yoga Poses for Menstrual Pain Relief

There are several yoga poses that can help relieve menstrual cramps. But after careful study and research, I am listing the Top 3 yoga poses for menstrual pain relief. There is a step-by-step detailed write-up on each yoga asana and how it helps you to get relief.

The 3 Top Yoga Poses for menstrual cramps are:

1. Reclining Bound Angle Pose or Supta Baddha Konasana
2. Crocodile pose or Makarasana
3. Child’s pose or Balasana

Best yoga poses for menstrual pain relief

One of the best yoga poses for menstrual pain relief is the Reclining Bound Angle Pose, also known as Supta Baddha Konasana. This pose helps to open up the hips, stretch the groin area, and relax the abdominal muscles. Here’s how you can practice it:

Supta Baddha Konasana Step-by-step

1. Start by lying flat on your back on a yoga mat or a comfortable surface.
2. Bend your knees and bring the soles of your feet together, allowing your knees to fall open to the sides.
3. You can choose to place a folded blanket or bolster under your knees for support if needed.
4. Gently slide your feet away from your pelvis, creating a diamond shape with your legs.
5. Keep your arms relaxed by your sides, with your palms facing up.
6. Close your eyes and take slow, deep breaths, allowing your body to relax completely.
7. If you feel comfortable, you can stay in this position for 5-10 minutes or longer, depending on your preference.
8. To release the pose, bring your knees together and gently roll onto one side, using your arm for support. Take a few breaths here before slowly sitting up.

How Supta Baddha Konasana benefit you?

Reclining Bound Angle Pose or SuptaBaddhaKonasa helps open up the hips, stretch the groin, and relax the abdominal muscles.

Remember, it’s important to listen to your body and not push yourself beyond your limits. If any yoga posture feels uncomfortable or causes pain, you should modify it or skip it altogether. Additionally, consulting with a healthcare professional is advisable if you have severe or persistent menstrual cramps.

Crocodile yoga pose for menstrual pain relief

The Crocodile Pose, or Makarasana, is another yoga pose that can help relieve menstrual pain and cramps. It is a gentle pose that relaxes the body and promotes deep breathing, which can aid in reducing discomfort during menstruation. Here’s how to practice it:

Makasana Step by Step Yoga Asana

1. Lie flat on your stomach on a yoga mat or a comfortable surface.
2. Extend your legs straight behind you, hip-width apart, with your toes pointing outward.
3. Place your forearms on the mat, aligning them with your shoulders and keeping your elbows close to your sides.
4. Relax your forehead on your folded hands or the mat, whichever is more comfortable for you.
5. Close your eyes and take slow, deep breaths.
6. As you inhale, feel your abdomen pressing against the mat and expanding. As you exhale, allow your abdomen to relax and sink into the mat.
7. Continue to breathe deeply and consciously, focusing on relaxing your entire body. You can stay in this pose for 5-10 minutes or as long as you’d like.
8. To release the pose, gently slide your hands under your shoulders and press yourself up into a seated position.

How does Makarasana benefit you?

The Crocodile Pose promotes relaxation, reduces stress, and can provide relief from menstrual cramps by calming the body and mind. However, individual experiences may vary, so it’s essential to pay attention to your body’s signals and modify or skip the pose if it causes any discomfort. As always, consulting with a healthcare professional is recommended for personalized guidance on managing menstrual cramps.

Child pose or Balasana yoga pose for menstrual pain relief

Another beneficial pose is the Child’s Pose, or Balasana. This pose gently stretches the lower back, hips, and abdomen, promoting relaxation and relieving tension. Here’s how to practice it:

Balasana Step by Step Yoga Asana

1. Start by kneeling on your mat, with your knees hip-width apart.
2. Sit back on your heels and slowly lower your upper body forward, bringing your forehead to rest on the mat. You can also place a folded blanket or bolster between your thighs and torso for support if needed.
3. Extend your arms forward, palms facing down, and allow your shoulders to relax.
4. Take slow, deep breaths, focusing on releasing tension and relaxing your body. You can choose to stay in this pose with your arms extended or bring your arms back alongside your body, palms facing up.
5. Relax your entire body and surrender to the pose, allowing your hips, abdomen, and lower back to soften and release any discomfort. Remain in this pose for 5-10 minutes or longer if desired.
6. To release the pose, gently walk your hands back, raise your torso up, and come to a seated position.

How does Balasana benefit you?

This “Kneel down, fold forward, and let go” action gives a gentle stretch for the lower back, hips, and abdomen, eases tension and encourages relaxation.

Child’s Pose is a restorative pose that promotes deep relaxation, stress relief, and helps alleviate menstrual cramps. As always, listen to your body, modify the pose as necessary, and consult with a healthcare professional for personalized guidance.

About Author

Pallavi Pinge is a Clinical Nutritionist and Dietitian | Content Director & Editor for health websites | has a passion for digital health and enjoys promoting health and wellness. She’s the founder and director of Ambrosia Wellness, where she provides personalized nutrition counseling, education, and coaching to individuals with various health conditions.  You can follow her on her social media channels below to stay tuned in with the latest in health and wellness | Health Blog | Contact her for appointments |