by Andy Turner, Natural Health Specialist
Menstrual pain is a common experience for many people who menstruate, with symptoms such as cramps, backache, and fatigue. While there are many treatment options available, such as pain medication and heating pads, yoga can be a powerful tool for menstrual pain relief. On a physical level, yoga helps to relax your nervous system, balance your endocrine system, increase blood flow and oxygen to your reproductive organs, cleanse your liver and tone supportive muscles. Mentally, yoga helps dissolve stress and promote relaxation so your body can regulate your hormones more efficiently. A yoga practice during your menstrual phase (the days of your period or bleed) can offer you the time and permission you may need connect with your body and respond to its needs.
In this post, we will explore how yoga can be used to alleviate menstrual pain and improve overall well-being. Please note the following article is intended to be gender neutral and available for all bodies who menstruate. If you have suggestions of ways I could re-write it to be more inclusive, please let me know in the comments below!
Caring for Yourself: Before we Begin
Rest: Your health is important, and during the first day or two of your menstrual cycle, prioritizing rest is essential. Enjoy a more mindful and slow-paced day and incorporate restorative yoga to help reduce stress and promote relaxation.
Exercise in moderation: let go of any regimental or heating exercise routines during your menstrual phase (period) and allow your body to rest and heal. Gentle and restorative yoga poses are just as effective at improving blood flow and will be more efficient at alleviating menstrual cramps.
Modify your practice: If you feel fatigued or experience pain during your menstrual cycle, modify your yoga practice to suit your needs. Consider taking a restorative or gentle yoga class, or modifying your regular practice with props to accommodate your body's needs.
Pay attention to your body: Listen to your body during your menstrual cycle and honor its needs. If you need to rest, take a break from your yoga practice. Give yourself permission to skip your yoga practice - it'll still be there for you when you need it again.
Be selfish: It is essential to prioritize self-care during your menstrual cycle because it can help alleviate discomfort and promote physical and emotional well-being. Taking care of yourself is not selfish; it is an act of self-love and self-respect. During your menstrual cycle, your body is going through significant changes, and it is essential to listen to its needs and take the necessary steps to support it. By taking care of yourself during your menstrual cycle, you are not only improving your own well-being but also creating a positive impact on the people around you by showing them the importance of self-care and self-love.
You will need:
All yoga props and accessories mentioned below are optional purchases. They can easily be substituted with common household items such as blankets, pillows, even couch cushions! Be creative and let me know your favorite substitutions in the comments below.
Check out our blog post Eco-Friendly Yoga Props: The Future of Mindful Movement for a list of environmentally friendly and ethically sourced yoga props.
Asana (Physical Poses)
Certain yoga poses can help to alleviate menstrual pain by promoting blood flow to the pelvic area and stretching the muscles in the lower back and abdomen. Below are a few of our favorites:
1. Balasana (Child's pose): This pose gently stretches the lower back and hips, which can help to alleviate cramps and backache.
Come to kneeling on your mat or blanket. With you knees together, slowly come down to rest your head on the ground in front of you, offering gratitude for your service to yourself. You should feel some constriction in your lower abdomen against your thighs. The pressure may be mildly uncomfortable with your menstrual cramps. Allow yourself to take five deep breaths in this position. As you exhale, allow the tension in your abdomen to soften. When you are ready, use your hands to slowly press yourself back to kneeling. Rest your palms in your lap and notice the sensations in your lower abdomen and pelvis. Now, bring your knees slightly wider than hip-distance apart and lower your torso down toward the ground again. This time, there should be space between your knees for your belly to freely breath. Stay in this pose for 2-5 minutes, or as desired.
Restorative Tip: place a bolster or pillow under your head and upper chest to invite deeper relaxation.
2. Bitilasana Marjaryasana (Cat-cow pose): This pose gently massages the abdominal organs and can help to alleviate cramps.
Come to a table-top position on your mat with your hands underneath your shoulders and your knees underneath your hips. As you inhale, tilt your tailbone up toward the ceiling and mindfully lift up through your collar bone to create a sway in your back.
With your next exhale, press firmly into your palms and stretch into your upper back. Tuck your tailbone to fully round your spine. With slow, deliberate breaths, move back and forth between Bitilasana and Marjaryasana.
3. Supta Baddha Konasana (Reclining bound angle pose): this pose can help relieve menstrual cramps, spasms and heaviness in your uterus by opening the pelvis and calming the nervous system.
Lay down on your mat or blanket. Draw the soles of your fee together and let your knees fall to the side. Place your hands on your lower abdomen, thighs or let them rest palms down beside you. Close your eyes and breathe deeply into your belly. As you exhale, send your breath down into your pelvis.
Restorative Tip: Place blocks underneath your knees to alleviate any tension in your legs and a bolster under your back to help open your chest and to lighten the pressure from your pelvis.
4. Savasana: This pose, also known as the corpse pose, helps to promote relaxation and reduce stress, which can help to alleviate pain and fatigue.
Lie on your back with your legs stretched out in front of you. Place your palms on your lower abdomen or by your side with your palms facing down. Close your eyes and let everything relax.
Restorative Tip: place a bolster or pillow under your knees and a washcloth or small pillow over your eyes. If you find your mind is racing, try some meditation music. The following is a YouTube video of deeply relaxing Binaural 3.2Hz brainwave music. This soothing frequency is the perfect accompaniment for sleep and relaxation. Find more on SleepTube.
Pranayama (Breathing) and Meditation
Yoga is not just about physical poses, certain yoga practices, such as pranayama (breathing exercises) and meditation, can help to promote relaxation and reduce stress. This can help to alleviate menstrual pain by reducing tension in the body and promoting a sense of calm.
Nadi Shodhana (Alternate Nostril Breathing): this pranayama practice is an excellent way to relieve stress, anxiety and depression, which can be heightened with PMS or cramps. By balancing emotions and calming the mind, Nadi Shodhana can help build your resilience and better deal with menstrual cramps.
Sit in a comfortable position. Gently lift one hand to your face and place your thumb on one side of your nose and middle finger on the other. You can rest your forefinger between your eyebrows.
Exhale completely, then use a digit to close your right nostril. Inhale through the left. Close the left and open the right nostril to exhale. Inhale through the right. Close the right and open the left nostril to exhale. This is one cycle. Focus on keeping your breath slow, easeful and continuous. Continue for up to 5 minutes, completing the practice by finishing with an exhale on the left.
How to Incorporate Yoga into your Menstrual Cycle
Yoga can be incorporated into your menstrual cycle in several ways:
Yoga classes: Many yoga studios and community centers offer classes specifically for women during their menstrual cycle. While many are trying to be more inclusive, there are still studios and practitioners who do not specifically advertise their classes to anyone who menstruates. If you are a non-binary, trans or other individual who menstruates, feel out your own comfortability in community yoga classes. If you decide it is not for you, consider one of the other options below:
Online yoga classes: There are many online yoga classes available for menstrual pain relief, which can be done in the comfort of your own home.
Private yoga instruction: A private yoga instructor can help you to create a practice that is tailored to your specific needs. Interested in a private lesson with Andy? Learn more about her practice of Yoga as Medicine and request an appointment!
It's important to remember that yoga is not a one-size-fits-all solution, and it may take some trial and error to find the best approach for you. It's also important to talk to your healthcare provider before starting any new exercise regimen.
Yoga is a powerful tool that can help to alleviate menstrual pain and improve overall well-being. Yoga can help to reduce cramps, backache, and fatigue by promoting blood flow to the pelvic area and reducing tension in the body. Incorporating yoga into your menstrual cycle can be done through classes, online classes or private instruction. It's important to talk to a healthcare provider before starting any new exercise regimen and remember that yoga may not be a one-size-fits-all solution, it may take some trial and error to find the best approach for you.
About Andy:
Andy is a certified yoga teacher with advanced training in yoga philosophy and psychology. She is a soon-to-be graduate from the National University of National Medicine as a Naturopathic Doctor and is the heart behind AndyND yoga and naturopathic medicine. Andy has been practicing yoga for over 20 years. She has taught private and community classes in Portland, Oregon and Sitka, Alaska for adults and children. Her favorite classes to teach are those she designs for beginners.
"There is nothing like seeing that 'A-HA!' moment when a new student realizes yoga is more than being able to touch your toes - that it is truly a powerful medicine for our body, mind and heart."
Check out Andy's full bio to learn more about her connection to yoga and natural medicine.
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