Yoga Relief For Menstrual Cramps
Frog Pose (Forrest Yoga Posture): Increases pelvic circulation, reduces cramping by opening the pelvic muscles and bones. Reduces fluid retention in the lower body by allowing lymph and blood to flow better. May reduce some GI bloating as well.
Elbow to Knee Pose (Forrest Yoga Posture): Increases pelvic and abdominal circulation. Reduces cramping and bloating and aids digestion. Particularly good at times of ovulation and the menstrual period.
Bridge Pose (
Wind - Relieving Pose (Fartasana): : Reduces pelvic and abdominal pressure, relieves cramping and stretches the low back which also helps relieve low back pain.
Standing Forward Bend or Ragdoll (Uttanasana): Relieves low back stress, leg and abdominal cramps, anxiety, and mood swings. Very relaxing and can enhance any breathing exercises you also do.
Bow Pose (Dhanurasana): Stimulates flow of blood to abdomen and pelvis which can help reduce cramping. It's also relaxing and thus will reduce stress and symptoms of PMS.
Half Shoulder Stand (
Reclining Angle Pose (
Corpse Pose (Shavasana): Helps relieve anxiety and irritability. Focuses the mind, completely relaxes the body.
Crocodile Pose: This gentle movement helps soothe premenstrual cramping, thus may work with other therapies to reduce the heaviness of menstrual bleeding, and massages the uterine muscles.
Cat Pose: This pose increases circulation to the kidneys helping to remove waste and toxins, and the processing of food. It's excellent for relieving low back and pelvic pain and cramping.
Half Cobra Pose (
If the yoga moves aren't improving your cramps, see your gyno to make sure you don't have other issues, such as hormonal problems, nutritional deficiencies, or ovarian conditions such as cysts.