8 Yoga poses for period pains | Escape Haven

8 Yoga poses for period pains

Eating lots of fresh fruit & veg as well as exercising regularly and reducing stress in our lives can help to reduce the discomfort felt during our cycles. Here are some great yoga poses to help to reduces stress and calm the nervous system.

A natural pain relief from the discomfort some of us ladies experience during our moon cycle. Here 8 helpful poses to assist with bloating, cramping & headaches & the associated with the discomfort of period pains! Many yoga teachers recommend and much softer practice during your cycle however you may not feel that this is the case for you, the best advice – listen to your body and do what feels right for you!


1. Supported paschimottanasana ( seated forward fold) – hold for 3-5 minutes

Stretches the spine, shoulders & hamstrings

Reduces discomfort of menstruation

Soothing for headaches, fatigue & stress & anxiety
2. Supported Upavistha Konasana (wide legged seated forward fold) – hold for 3-5 minutes

Stretches the spine & releases the groin

Calms the mind, reduces anxiety

Stimulates the abdominal organs

3. Supta baddah Konasana (supine bound angle pose) – hold for 5 minutes

Stretches inner thighs, groins & knees

Soothing for menstrual discomfort & sciatica

Helps relieve anxiety, fatigue & mild depression

4. Pasasana (noose pose/bound squat) – hold for 30 sec – 1 min each side

Improves digestions & relieves menstrual discomfort & flatulence

Stretches out thighs, groin & spine

Relives back, neck & shoulder tension

5. Janu Sirsasana (head to knee forward fold) – hold for 3-5 minutes each side

Stretches out the back, shoulders, hamstring & groin

Calms nervous system, reduces fatigue, headaches & menstrual discomfort

6. Ustrasana (camel pose) – hold for 15 – 30 seconds

Stretches out the front body – ankles, thighs, groin, abdomen, chest & throat

Improves posture, strengthens back & stretches out the deep hip flexor muscles

Alleviates menstrual discomfort & mild back pain

7. Supta padangustasana (reclining big toe pose) – hold for 2 minutes each side

Stretches out groin, thinghs, hamstrings, hips & calves

Alleviates menstrual discomfort, back pain & sciatica

8. Matsyasana (fish pose) (stay for 15-30 seconds)

Alleviates mild back pain, constipation & menstrual discomfort

Reduces fatigue & anxiety

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