The Best Yoga Moves for Menstrual Cramps ...


The Best Yoga Moves for Menstrual Cramps ...
The Best Yoga Moves for Menstrual Cramps ...

Looking for some yoga moves to ease menstrual cramps?

Ugh! You were hoping your period would come on Sunday, after your swimming competition. Maybe you teach kindergarten and you just hate the days you’re not feeling well because the kids are so little and they need a lot of your patience. If you’re feeling menstrual cramps then start your morning off right with any of these nine yoga moves. Some are for beginners and some are for more experienced yoginis.

Either way, these yoga moves to ease menstrual cramps will help you get on with your life.

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Child’s Pose

Lay on the floor with your knees apart and place your forehead on the floor. The pressure from the floor on your forehead is a great way to reduce anxiety as well. Stretch your arms forward. This is one of the best yoga moves to ease menstrual cramps.


Forward Fold

Stand, and as you exhale hang your body downward.


Knees to Chest

Lie on your back with your arms extended. Exhale and pull your knees toward your chest, tuck in your chin and lengthen your spine.


Supine Twist

From supine position bend one knee and cross it outside your opposite foot. Use a hand to put slight pressure on your bent knee. Keep shoulders squared and relaxed.


Cat and Cow

Do not attempt this move if you are pregnant or have a neck injury. Get on your hands and knees. Your knees need to be directly under your hips. Point your fingertips at the top of your mat. On an inhale, lift chin and chest and gaze at the ceiling. Draw your shoulders away from your ears. As you exhale, pull your belly inward and round your back to the ceiling like a cat does. Release the top of your head to the floor, but don’t tuck your chin in. Go between poses for as long as you like.


Corpse Pose/savasana

Remove all distractions. Place folded towels under your head. Focus on your breathing. Now, extend one leg at a time. Relax your arms alongside your body. Aim for total relaxation. Keep focusing on your breath.


Head to Knee Forward Bend

Sit on the floor with your legs straight in front of you. Inhale, bend right knee, draw your heel back towards your groin. Rest your right foot’s sole lightly against the inner left thigh. Place your outer right leg on the floor, with your right shin at a right angle to the left leg. Use blankets if needed. Next, press your right hand against inner right groin, and your left hand on the floor beside the hip. Exhale and turn your torso slightly to the left. Lift your torso as you push down and ground your inner right thigh. Line up your belly button with the middle of your left thigh. When ready, learn forward with an exhale and grab your outstretched foot.


Noose Pose

Stand in mountain pose forearm distance away from a wall with feet hip-width apart and parallel to each other. Turn to the right and press your right palm into the wall from wrist to elbow with your forearm parallel to the ground. Bend your knees into a full squat with your butt on your heels. Swing knees a bit to the left. As you exhale turn your torso to the right and press both hands into the wall. Now, press your left hand into the wall, your elbow should press against the outside of your right knee. Support the pose by using your right hand for leverage. Press the knee and arm against each other. Now, lengthen the left side of your torso. Keep your belly relaxed. Bring your palms together with your elbows away from each other and increase the twist. Wait thirty seconds to release. Untwist and exhale simultaneously.


Camel Pose/Ustrasana

On knees, legs hip-width apart, place your hands on your hips with your thumbs on your sacrum. Internally rotate your thighs squeezing them toward each other. Inhale to pull your belly inward, and reach your tailbone toward your knees. Inhale again, lift your chest up and draw your elbows toward each other. Keep your chest raised, core engaged, your spine nice and long, and your chin tucked as you drop your hands down. Press the palms of your hands into the heels of your feet, positioning your fingers over the soles. Keep lifting with your chest out and curved. Now, lift your shoulders. Gently lower your head and neck backward. Do not do if you have a neck or back injury.

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