Intimate Health

If you experience intense period cramps during winter, here are 5 yoga poses to soothe the pain

If you’re prone to struggling with severe symptoms of the menstrual cycle during winter, try these yoga poses to relieve period cramps and ease other symptoms.

Period pain is a different league of pain altogether. If menstrual cramps are severe, they can easily make you desperate for a cure. In fact, according to scientific research, period problems might become more uncomfortable and painful throughout the winter season. You may think of using some simple methods for treating cramps, including the use of heating pads, warm herbal drinks, or, in rare cases, the appropriate prescription. The best option, though, may be a movement! For this, you can practice yoga poses to relieve period cramps.

Yoga for menstrual cramps

Some people get menstrual pains all throughout their monthly cycle. This happens when the uterus contracts to discharge the endometrium. However, yoga is a safe and holistic form of exercise that gives the body an instant energy boost.

Health Shots spoke to Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions, Himalaya Yoga Ashrama, and the World Yoga Organization, to find out the best yoga poses to deal with menstrual cramps.

Akshar says, “You may relax your body and mind by doing yoga. However, it is a fantastic approach to relieving menstrual cramps as well. It helps to strengthen your body muscles, increase flexibility, and is a powerful tool for balancing your mood and reducing menstrual cramps.”

Here are 5 yoga poses for period pain:

1. Balasana (Child’s Pose)

Here’s how to perform this pose:

  • To perform this pose, you should kneel on a mat, and lift your arms above your head while inhaling.
  • Now, exhale, and place your forehead on the ground.
  • Your pelvis should rest on your heels.
yoga poses to relieve period cramps
Stretch your spine with the child’s pose! Image courtesy: Shutterstock

2. Vajrasana (Thunderbolt pose)

Here’s how to perform this pose:

  • Start by standing straight with your arms by your sides.
  • Lean forward and slowly lower your knees onto your mat.
  • Place your pelvis on your heels and point your toes outward.
  • Here, your thighs should press your calf muscles.
  • Keep your heels close to each other.
  • Do not put the right and left toes on top of each other.
  • Place your palms on your knees facing upward.
  • Lie on your back with your eyes forward, and hold this pose for a time.
yoga poses to relieve period cramps
The humble Vajrasana is one yoga asana you can practice for better menstrual health. Image courtesy: Shutterstock

3. Baddha Konasana (Bound angle pose)

Here’s how to perform this pose:

  • Assume Dandasana to begin.
  • Fold your legs and bring the soles of your feet together.
  • Pull your heels closer to your pelvis.
  • Gently push your knees down.
  • Exhale all the air from your stomach.
  • Lean your upper body forward.
  • Lie your forehead on the floor.

4. Dandasana (Staff pose)

Here’s how to perform this pose:

  • Stretch your legs out in front of you and sit in Sukhasana to start.
  • Make sure your back is straight.
  • Your toes must be directed upward and your legs must be straight.
  • The muscles in your pelvis, thighs, and calves should be tightened.
  • Position your head so that the crown faces the sky and your vision is directed forward.
  • Place your palms next to your hips to automatically straighten and lengthen your spine.
yoga poses to relieve period cramps
Dandasana. Image courtesy: Shutterstock

5. Paschimottanasana (Seated forward bending)

Here’s how to perform this pose:

  • Start with Dandasana and make sure your legs are extended forward with your knees slightly bent.
  • Exhale and let all the air out of your tummy.
  • Bend forward at the hips and rest your upper body on your lower body.
  • Lower your arms and hold onto your big toes with your fingers.
  • Try to contact your knees with your nose.
  • Hold the pose for a few breaths.


Akshar says, “Yoga has many positive effects on your health, including easing cramps during your menstrual period. On the other side, it’s important to understand which asanas you can do when you’re menstruating. During your monthly cycle, allow yourself time for rest, renewal, and recuperation. Keep away from stress, and make sure to drink plenty of water during your cycle days to stay hydrated.”

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