Periods can be quite uncomfortable—often, they bring cramps, bloating, and mood swings that make you want to retreat to bed. However, before you grab that heating pad or another painkiller, consider this: yoga might be the solution you’ve been looking for.
A revealing study published in the *Journal of Alternative and Complementary Medicine* in 2016 discovered that just one hour of yoga each week, along with some meditation, could significantly reduce period pain and distress among college students. It’s astonishing how gentle stretching and mindful breathing can change a challenging day into a more bearable one.
Are you open to trying this? Let’s delve into some yoga poses that can help soothe those troublesome period cramps and ease your monthly discomfort.
### How Does Yoga Alleviate Period Cramps?
At the heart of yoga is the importance of breath. Deep inhalations and prolonged exhalations—aiming for at least five seconds each—can create a “wave of calm” throughout your body, as noted by Paige Willis, RYT-200, a certified yoga instructor and the creator of Undone, a pop-up yoga experience. “While breathing alone can be calming, combining it with yoga postures enhances its benefits,” Willis points out.
According to Willis, here are several ways that the soothing combination of yoga and deep breathing can help alleviate discomfort during your period:
– **Relaxed Muscles**: Gentle movements can relieve tension, which may aggravate cramps.
– **Increased Blood Circulation**: Improved circulation in the pelvic region can help reduce discomfort.
– **Stress Relief**: Engaging your parasympathetic nervous system can guide your body from a stressed state to a relaxed one.
Additionally, yoga promotes the release of beta-endorphins—your body’s natural pain relievers—which can boost mood and alter pain perception. A 2017 review in the *International Journal of Adapted Physical Education and Yoga* highlights the connection between increased beta-endorphin levels resulting from yoga practice and improved hormonal balance. Essentially, yoga fosters a bond between your mind and body, enhancing overall well-being and providing relief when you need it the most.
> “While breathing on its own can soothe cramps, integrating it with yoga postures allows the benefits to multiply.” —Paige Willis, RYT-200
### Top Poses for Alleviating Period Cramps
Feeling inspired to give yoga a try? Willis has compiled a list of effective yoga poses that specifically address common discomforts during your period—like pain in the abdomen, lower back, hips, and pelvic area. These restorative poses offer gentle stretching and compression, fostering relaxation in areas that could use some extra care.
#### 1. Child’s Pose (Balasana)
“In Child’s Pose, your torso naturally drapes forward between your thighs, stretching your low back, hips, and spine,” explains Willis. This pose allows you to focus inward and connect with your breath, maximizing your comfort.
1. Start in a tabletop position on your hands and knees, taking a deep breath.
2. Exhale as you shift your hips back onto your heels, spreading your knees wide enough to fit your torso between them.
3. Inhale, extending your arms forward to lengthen your spine.
4. Exhale and rest your body on the floor.
5. Hold this position for five deep breaths or one minute.
#### 2. Cat-Cow Pose (Bitilasana Marjaryasana)
Alternating between flexion (arching) and extension (rounding) of your spine helps release energy and tension, particularly in your lower back, hips, and abdomen.
1. Begin on all fours with palms and knees grounded, aligning your elbows and shoulders and hips over your knees.
2. Gradually arch your spine, dropping your belly toward the ground while gazing upwards.
3. Shift into a rounded spine, tucking your chin towards your chest as you tilt your pelvis forward.
4. Continue alternating between the two positions for a minimum of three breaths.
#### 3. Hip Circles
This straightforward circular movement can alleviate tension in your lower back, hips, and pelvic area. The repetitive motion is also calming for the nervous system.
1. Begin in a tabletop position with your toes tucked.
2. Keep your hands and feet anchored.
3. Move your shoulders and hips in a circular motion.
4. Close your eyes or soften your gaze.
5. Repeat this movement in both directions for three breaths.
#### 4. Wind-Relieving Pose (Pavanamuktasana)
Bringing your knees close to your chest applies gentle pressure on your lower abdomen, which helps alleviate tension and bloating during your period. Just a note—this pose might result in some natural bodily reactions!
1. Lie on your back with legs extended, placing your hands on your belly.
2. Draw your knees toward your chest and hold onto your shins.
3. Gently rock side to side for at least three breaths.
#### 5. Reclined Bound Angle Pose (Supta Baddha Konasana)
This soothing stretch opens the hips, alleviating lower back tension and enhancing blood flow to your abdominal region.
1. Lie on your back with knees bent and feet flat on the floor, positioning your hands where they feel most comfortable.
2. Allow your knees to fall open wide, bringing the soles of your feet together.
3. Hold this pose for at least three breaths.
#### 6. Legs Up the Wall Pose (Viparita Karani)
Feeling tired and swollen? This pose is excellent for reversing blood flow, helping circulation move back from your feet to your heart. A wall isn’t necessary; simply lifting your feet overhead will suffice.
1. Lie on your back next to a wall or on a mat with legs extended and hands at your sides.
2. Raise your legs straight up until they form a 90-degree angle; if you’re against a wall, let your legs rest against it.
3. Relax your arms by your sides or keep them resting on your thighs.
4. Remain in the pose for at least five minutes.
These poses not only offer relief but also create a calming space to connect with your body and breathe. So, when Aunt Flo drops by for her monthly visit, consider unrolling your yoga mat and giving these moves a try. You might discover that a little stretch and breath is all it takes to feel more like yourself again.
