Yoga Relief For Menstrual Cramps

We have discussed this in several interviews, and from talking to instructors and coaches. Circulation promotes health by both reducing bloating, reducing the accumulation of any toxins in your system, and preventing pain by prevention of the lack of circulation known as ischemia. All of these poses work better to improve your balance, your posture, your mental clarity, and digestion. It's important that the right vitamins and diet be consumed so that you can maximize effectiveness.

Frog Pose (Forrest Yoga Posture): Increases pelvic circulation, reduces cramping by opening the pelvic muscles and bones.  Reduces fluid retention in the lower body by allowing lymph and blood to flow better. May reduce some GI bloating as well.
    
Elbow to Knee Pose (Forrest Yoga Posture): Increases pelvic and abdominal circulation.  Reduces cramping and bloating and aids digestion. Particularly good at times of ovulation and the menstrual period.

Bridge Pose (Setu Bandha Sarvangasana): Relieves cramps, low back pain ,and gives enough work out that sugar craving is reduced. 

Wind - Relieving Pose (Fartasana): : Reduces pelvic and abdominal pressure, relieves cramping and stretches the low back which also helps relieve low back pain. 
    
Standing Forward Bend or Ragdoll (Uttanasana): Relieves low back stress, leg and abdominal cramps, anxiety, and mood swings.  Very relaxing and can enhance any breathing exercises you also do.

Bow Pose (Dhanurasana): Stimulates flow of blood to abdomen and pelvis which can help reduce cramping.  It's also relaxing and thus will reduce stress and symptoms of PMS.

Half Shoulder Stand  (Viparita Karani Asana): This gentle inversion is helpful for fluid retention, and tender breasts.  Improves mood.  Relieves headache pain.

Reclining Angle Pose (Supta Baddhakonasana): Extremely helpful for relief of cramps, fatigue and mood swings.    

Corpse Pose (Shavasana): Helps relieve anxiety and irritability.  Focuses the mind, completely relaxes the body. 

Crocodile Pose: This gentle movement helps soothe premenstrual cramping, thus may work with other therapies to reduce the heaviness of menstrual bleeding, and massages the uterine muscles.

Cat Pose: This pose increases circulation to the kidneys helping to remove waste and toxins, and the processing of food.   It's excellent for relieving low back and pelvic pain and cramping.

Half Cobra Pose  (Ardha Bhujangasana - Forrest Yoga Pose): This opens the pelvis, stretches the spine and massages the abdominal organs so it's good for relieving pain from cramps. Also believed to regulate menstrual cycles and relieve constipation and the gas that comes with ovulation and menstrual cycles.


If the yoga moves aren't improving your cramps, see your gyno to make sure you don't have other issues, such as hormonal problems, nutritional deficiencies, or ovarian conditions such as cysts.