young attractive woman apanasana pose close up scaled

Yoga during menstruation: 7 yoga poses that effectively relieve pain

Spread the love

For many women, menstruation is followed by intense discomfort.
Some of us deal with this condition with painkillers and various herbal remedies, but these aren’t the only options. If you do not have the desire for any movements and activities due to menstrual pain, then these yoga poses (asanas) will help you feel better and return to a normal lifestyle.

Today we will show you 7 yoga poses that will reduce your menstrual pain, without affecting your hormonal status.

1. Knees to chest pose (Apanasana  )

  •  Lie on your back, bring your knees close to your chest and wrap your arms around them. Do a few full breathing cycles. Swing left and right for a few minutes.

Yoga during menstruation Knees to chest pose

Image by yanalya on Freepik

2. Butterfly Pose (Supta Baddha Konasana )

  •  Sit on the floor with your legs bent and your feet together. Put a blanket rolled under the cross on a roller, and a pillow under your head. Lie on the floor and relax completely.

Yoga during menstruation Butterfly Pose (Supta Baddha Konasana )
Image by Drazen Zigic on Freepik

3. Hero Pose (Virasana)

  •  Sit on your knees, then lower yourself and sit on the floor between your legs, keeping your back straight. If you want Stretch your arms up, hold in that position for a few seconds, and then lower them slightly. Repeat the exercise 2-3 times.

Yoga during menstruation Hero Pose (Virasana)
Image by yanalya on Freepik

4. Child’s Pose (Balasana)

  •  Sit on your knees and bring your toes in that position. Then sit on your heels, straighten up, stretch your arms forward and lower your forehead to the floor. Stay in this asana for 2-5 minutes.

Yoga during menstruation Child's Pose (Balasana)

Photo by Karolina Grabowska from Pexels:


5. Cobra Pose (Bhujangasana)

  •  Lie on the floor, face down, feet together with toes outstretched. Place your palms under your shoulders. As you inhale, lift your body slightly, not leaning on your arms. Keep your arms bent at the elbows. Do two breathing cycles.

Yoga during menstruation
Image by yanalya on Freepik

Cat-Cow Stretch (Chakravakasana)

  •  Kneel on the floor with your palms shoulder-width apart. Raise your head and arch your back as you inhale. 3 seconds of holding your breath.

Yoga during menstruation

Image by yanalya on Freepik

As you exhale, lower your head and stretch your back up. Pull the buttocks and tailbone towards the abdomen. Hold your breath again for 3 seconds.

Yoga during menstruation

Image by yanalya on Freepik

Corpse Pose (Savasana)

  •  Lie on your back, put your hands on the floor, palms down. Spread your arms at a right angle to your body. Relax completely.

Yoga during menstruation

Image by yanalya on Freepik