Yoga for Menstrual Pain: These Exercises Can Soothe Your Worst Period Cramps

As I write this piece, I am reminded of a pertinent quote I came across by Maya Angelou– “When women take care of their health they become their own best friend”.

The concept of self-care has been trending for a while. It has different interpretations and expressions for different people. However, essentially it is understood as making a firm commitment to our physical, mental and emotional well-being. A steadfast snatching of time out for oneself to do things that make the humdrum of our otherwise routine existence bearable.

Also Read: Understanding Women’s Role in Yoga History and Why They get No Credit for it

For some it may mean getting their nails finally painted with the besties at the hip new salon, for some going on a new age vegan diet, for some it is a generous dose of retail therapy or a chic new haircut or an energising workout at the local studio. And then there are those who love nothing more than curling up in a quiet, cosy corner with their favourite book as they enjoy a cup of their favourite brew. So many different expressions of self-love and self-care.

But self-care seldom encompasses addressing pain, discomfort and chronic issues within the body and mind. Often these are ignored or sidelined in an attempt to bury away what is hard to confront. It is so much easier to numb ourselves with painkillers or anti-depressants and get on with the great hustle of life.

Particularly in this regard, I would like to address the ordeal several women face each month before and during their moon/menstrual cycle. We are told to stop creating a fuss over what is a “normal” part of life and get on with our jobs, projects, chores. And while several women do get on with life, there are so many more for whom those 4 to 5 (often more) days each month can be a recurring, waking nightmare.

Unfortunately, we forget that for those few days each month our body is signalling us to slow down, to rest, let go and release. An opportunity to unload and heal is lost each time we ignore this call.

The truth is menstrual pain can be debilitating and often the pre-cursor to the monthly period known famously as “PMS” can be equally painful if not more. And to have to go through these each month for at least 30 to 35 years and yet be able to slog, toil, create and care – which is why we as women need to pay attention to ourselves. To reward ourselves the gift of time – to reflect over ways to naturally alleviate pain and anxiety our bodies may experience each month. These sensations if left unaddressed don’t just go away. They quietly build up within our system over time.

And 30 years’ worth of pain-killers is a ticking time-bomb dear friends.

And if you belong to the lucky lot who enjoy a pain-free or relatively mild period, this article is also for you. You might just want to share it with that friend or relative who has been gulping medicines to numb the discomfort. And if you are male and have managed to read up until now, firstly bravo, secondly, I hope this will help you empathise a little with the women in your life.

PC Deepa Hedge

Practising Yoga offers a natural way to deal with menstrual pain that may arise before and/ or during the period. This can arise anywhere from a week before a cycle begins and last until the cycle begins or until it ends. It varies for each one of us as the length of the cycle can be different and depends on overall activity levels, weight, food habits and other lifestyle choices.

Painful menstrual cramps, "dysmenorrhea," usually affect the area around the lower abdomen or pelvis, but can also be experienced in the lower back, hips or upper thighs. Women may experience one or more of the following – throbbing or cramping pain in the lower abdomen, nausea, constipation or loose stools, headache, dizziness, lower back pain, mood swings, anxiety, emotional vulnerability and more. The intensity of pain may vary. While a lot has been said and written about physical pain, less has been shared on how pain and even the expectation of pain can increase stress and cortisol levels in the body further aggravating our issues.

Whatever the intensity might be, we can all unanimously agree that menstrual pain/ cramps are not particularly pleasant. About 10 to 15% percent of women with painful periods have such severe pain that they cannot work, exercise or play for several hours to several days each month. I know a few who are unable to venture out of bed for a few days, unless on a heavy dose of pain-killers.

But all is not grim. The good news is that there are natural ways to combat these issues.

Latest studies globally are now confirming that a moderate to low-intensity yoga practice is proving very helpful in reducing menstrual pain. Practising at least 3 to 4 days a week consistently has proven beneficial to several women, especially helping lower pain intensity and offering different modalities of pain management that are natural and impact long-term well being.

An important discussion to have on this subject is – Can Yoga be practicsed during your menstrual cycle?

Traditionally it is recommended that the body be given a complete rest for the duration of the cycle to allow for elimination and rejuvenation. Yoga is considered an energetic/ pranic practice which enables an upward movement of the body’s bio energy. During the period, however, the natural tendency is for a downward movement and flow in the pelvic area and to not interfere with this natural movement, it is suggested we rest it out. And for many women, it makes sense as most postures are challenging during that time.

Having said that, maintaining a consistent 3 to 4 days a week practice on regular days is highly recommended and will impact how the body feels and reacts during the period. For those of you who don’t mind a bit of a stretch during your cycle, doing gentle postures specifically designed for better pelvic and hip health can be useful. Gentle Hatha, Restorative or Yin Yoga during periods can be a calming and grounding experience. These styles of yoga are slower paced and enable us to hold simple postures for five to ten minutes each with the help of props and support, helping unleash the accumulated tension and stress within the body and mind.

Additionally, practising deep, slow, and gentle breathing can bring a sense of peace and calm, which is why simple Pranayama (alternate nostril breathing) combined with few minutes of silent meditation is also a great practice to include during this time.

In this article, I will outline a few postures that can be practised on regular days to strengthen specific areas of the body and help alleviate or manage pain during the moon cycle. Additionally, I will also share certain postures that may be safely practised during the period to release stress and tension.

Also Read: When Yoga Is Not Competition But Challenge To The Body And Mind

A few recommended postures on regular days to strengthen the back, pelvis and abdomen:

1. Ardha Kapotasana (Half Pigeon Pose)

Stretches hips and groin nicely. Massages abdominal and reproductive organs. Excellent for releasing stress held deep in our bodies, especially around the hips and thighs. Calming effect on the mind.

Key points to remember:

• Avoid in the case of a severe hip or knee injury.
• Use a cushion under the thighs and glutes if you are new to this pose.
• Always keep hips in the centre, avoid tilting to the side and move the heel of the bent knee slightly away from the perineum (genital) area to allow more room to stretch.

2. Dhanurasana (Bow Pose)

Tones the muscles and improves blood flow to the abdomen and pelvis, has a stimulating effect on the organs and endocrine glands in that location. Strengthens the back muscles as well as releases congestion from the chest area allowing for deeper, fuller breathing.

Key points to remember:

• Place a folded blanket under lower abdomen and pelvis if you need some cushion or padding.
• Do the Child’s pose right after to balance out the intense back-bend.
• Avoid in the case of severe back issues, neck injuries and blood pressure.

3. Matsyasana (Fish Pose)

Opens the chest cavity, improves lung capacity, promoting deeper, fuller breathing and enhancing the quality of relaxation. Tones the abdominal muscles and improves blood circulation to the pelvic region. Stimulates pineal, pituitary, thyroid & parathyroid gland.

 Key points to remember:

• Direct weight to elbows and upper arms for a steady fish pose.
• Can place a bolster/ firm cushion under the back and do a restorative style pose as a variation.
• Come out of posture by first lifting head and chest up before lying down again, to prevent compression in the neck.
• In case of blood pressure, migraine, neck & lower back injuries, consult a doctor to regulate these issues before attempting the pose.

4. Uttanasana (Standing Forward Fold)

Lengthens and decompresses the spine, invigorates the entire nervous system. Stretches hamstrings and calf muscles, and a good release for the lower back.

Also Read: Yoga For Depression: Learning To Communicate With Ourselves Efficiently

 Key points to remember:

• If your fingertips or palms don’t reach the floor yet, place a block or book under them for support. If possible, straighten knees, if not, keep a micro-bend in them.
• Consciously relax neck and shoulders. Use a mat or a block as a way to ground further into the pose.
• To come up, slide arms along ears, stretching forward as you slowly return to standing pose. You may bend your knees slightly to avoid hyper-extending them while coming up.

5. Baddhakonasana (Butterfly seated & Supine)

Increases the blood and energy flow around the hips and pelvic floor region. Tones the muscles and organs in that area and releases tension and tightness around the hips and groin.

Key points to remember:

• Supine (lying down) butterfly is also a good variation to include into practice.
• Ensure you keep length in your spine, try not to slouch forward or round your back.
• Do a gentle, mindful flapping of the legs while in the pose to open up hips and groin. Avoid fast, jerky movements.

6. Janu Sirsasana (Head-to-Knee Forward Bend)

Activates the parasympathetic nervous system (rest & relax switch) and calms the mind. Decompresses the spine & stretches the hamstrings. Stimulates digestive organs, relieves anxiety, fatigue and menstrual discomfort.

Key points to remember:

• Move from the lower back and bring your chest towards your thigh to avoid excess rounding of the spine.
• Use a strap to deepen stretch if you are unable to reach the ankle or toes.
• Avoid in case of asthma or diarrhoea. In case of a knee injury, place a soft blanket under the knee to avoid over-flexing the knee joint.

**Additionally postures such as Ushtrasana (Camel Pose), Bhujangasana (Cobra Pose), Halasana (Plough Pose) and Supine spinal twists can also be practised for strengthening and stretching the back and abdominal muscles.

Recommended Postures during the Period (simple & easy to practice)

1. Balasana (Childs pose with Knees apart)
2. Baddha Konasana (Butterfly seated & Supine)
3. Shavasana (Corpse Pose)
4. Simple Pranayama (Alternate nostril breathing)
5. Silent meditation

** During the cycle, the idea is to avoid creating any strain on the body and mind. The above practice is aimed to calm down the nerves and ground the practitioner allowing for better healing.

Few points to note:

• Do not practice inversions during your moon cycle. Energetically they go against the natural energy flow in the body and even if you feel physically OK, avoid.
• Avoid running or weight-lifting or heavy practice (power yoga & strong vinyasa) during the period.
• Keep hydrated with water and fruits that are high in water, such as watermelon, Cucumber.
• Include leafy greens in your diet to restore iron levels in the blood, particularly spinach or kale. Beetroot is also an excellent source of iron.
• Keep homemade ginger-lemon tea handy to reduce any inflammation & nausea.

“What is the greatest lesson a woman should learn – that since day one she’s already had everything she needs within herself. It’s the world that convinced her she did not.” – Rupi Kaur

Picture Credit: Deepa Hegde

Deepa Hegde is a resident of Dubai since last 13 years, she is an avid yoga practitioner since 2014 and a yoga teacher since 2017. The views expressed are the author’s own and not of SheThePeople.