- Exercise & Fitness
Yoga Poses for Your Menstrual Cycle (with pictures)
Many women experience their menstrual cycle each month, and with it can come painful cramping, PMS, back pain, fatigue, headaches, and other unpleasant symptoms. Gentle exercise such as yoga can help with some of the uncomfortable symptoms. Try some of the following yoga poses to get some relief.
1) Bound Angle Pose - Baddha Konasana
This pose helps to encourage the menstrual flow to move downward and out of the body. It opens the pelvis and pelvic floor and can help reduce pain caused by menstruation by increasing the circulation in this area.
2) Child's Pose - Balasana
This pose is a restful pose that can help to relieve painful cramping. Relax in this pose until the cramping has lessened or ceased.
3) Bow Pose - Dhanurasana
This pose puts pressure on your lower abdomen and stretches it, helping to relieve uterine cramping. You can even rock gently back and forth in this pose.
4) Cobra Pose - Bhujangasana
This pose helps to increase blood flow to the pelvic area, helping to regulate the menstrual cycle. It also can help ease lower back pain.
5) Seated Forward Bend - Paschimottanasana
This pose is said to help regulate menstruation by stimulating the ovaries and the uterus. It can help with uncomfortable symptoms.
6) Wind Relieving Pose - Pavanamuktasana
This pose puts pressure on the abdomen and it can help to clench and release the muscles, reducing cramping. It can also help release excess gas that may be built up in the abdomen due to a women's menstrual cycle.
7) Cat/Cow Pose - Marjaryasana/Bitilasana
This combination of poses flows together to help loosen up the spine, and the movement of the abdomen also helps to lessen cramps.
8) Corpse Pose - Savasana
This pose should be done at the end of your practice to completely relax. Allow both your body and your mind to come into stillness and recover. Take time in this pose for yourself.