5 Yoga asanas to help relieve menstrual discomfort

Yoga asanas for pain-free periods

Today, on the occasion of World Yoga Day, I am sharing a few yoga asanas that will bring relief from menstrual discomfort. Last month, on the 28th of May, when we celebrated the Menstrual Hygiene Day, I shared 10 ways to self-care during Periods.

Yoga is one of the best fitness programs that suit people of every age. Β It makes for the perfect way to stay fit and find relief from severe discomfort during menstruation.

I have chosen these asanas on the advice of my yoga instructor, Ms. Rupa Chapalgaonkar.

If you haven’t learned yoga, I would advise you to begin today!

Disclaimer: I learned yoga from a certified teacher, who advised me about which asanas will help give me relief from backache, spondylosis and also reduce stress. She advised me about the asanas I had to avoid as they were contraindicating of the health issues I experienced. So, if you haven’t started practicing yoga yet, I would suggest you enroll in a yoga class so that you receive the correct advice. If you are experiencing any issues such as backache, neck pain or stomach pain, do consult your doctor before you begin the asanas.


BALASANA (Child’s Pose):


Kneel down on your mat, place your heels together and sit down on your heels. Place your hands on your thighs and sit with your spine erect.


Pic credits: Hubby G

Lift your hands straight above your head with the palms facing outwards.


Then, slowly start bending forward and touch your forehead to the floor. Place your hands, palms flat, on the floor.

This is a very relaxing pose, so close your eyes and breathe evenly. Stay in the position for a few breaths and then go back to your original position and while doing so, bring your hands back to your thighs, like in the beginning.


Balasana stretches your back, hips, and thighs very gently.

It gives you relief from back pain.

It also calms your mind as you breathe in this relaxing pose, thus giving you relief from stress and anxiety.



Get down on all fours like an animal. Place your arms flat on the floor and your knees hip-width apart. Look straight ahead and breathe easy.



Inhale deeply and slowly raise your chin to look upwards and tilt your head backward.

Push your stomach down and raise your tail bone.

Stay in this pose for up to three breaths.

Inhale and come back to your original pose.


Inhale deeply and then as you exhale, drop your chin downwards.

Lift your back and raise your buttocks. The hump resembles that of a cow’s back.

Stay in this pose for up to three breaths and then slowly come back to your original position.

Repeat this asana thrice.


Because it bends and arches the back, it improves flexibility and strengthens it.

It also strengthens your wrists and shoulders.

It gives relief from backache during menstruation.

It also relaxes the mind and drives away the stress.



Sit with your legs straight in front of you.

Next, bring your heels towards you and place them facing each other as much as you find it comfortable to do so.

Hold your feet with your hands and sit erect in this pose.

Slowly lift your knees away from the floor and then bring them down again, like the flapping wings of a butterfly.

Repeat this movement for up to 15 to 16 times.

Then, come back to the original pose before stretching your legs in front of you.


This asana stimulates the bladder, ovaries and abdominal organs.

It gives relief from menstrual discomfort.



Sit on the floor with your legs stretched in front of you.

Bend your left leg and bring its sole close to your inner thigh.

Breathe in and lift your arms above your head and breathe out and bend forward.

Bending forward, hold your right big toe with your hands.

Then, breathe in and breathe out once after which try and touch your forehead to your right knee.

Drawing your stomach inwards, stay in the pose for 3 to 4 breaths.

Make sure your right leg does not bend at the knee.

Slowly, come back to your original position and release your right toe.

Repeat it by bending your right leg and following the rest of the steps.


It gives relief from constipation.

It makes your spine flexible.

It gives relief from pain in the legs and waist.



Lie flat on your back with your feet together.

Bend your knees and place your feet flat on the floor.

Place your arms by your sides and your palms facing down.

Breathe easy.

Inhale and then as you exhale, lift your torso, back and lower back off the floor.

Support yourself with your shoulders, arms, and feet.

Stay in the pose for 4 to 5 breaths (Inhale and exhale 4 to 5 times).

And, finally, as you exhale, bring your back, lower back, and torso down to the floor.

Straighten your legs and go back to the original position.

Repeat this asana twice.


This asana stretches the back and strengthens the back muscles.

It opens up your chest and also your lungs.

It calms the mind and gives relief from stress and anxiety.

It gives relief from discomfort during menstrual cycle.

It also helps relieve pain in the neck and back.



Yoga is the best way to ease pain and discomfort, be it menstrual or any other. And, it’s better to learn the exercise routine from a teacher instead of watching it on YouTube and following it, especially if you have a health condition. You never know what pose might hurt you, or worsen a health condition.

Practice yoga, and make it a part of your life to reap its benefits in the long run.


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Published by shilpagupte

Do you know the secret to living a happy life? Eat. Pray. Love. Or, watch what you eat, wish well for all and fill your heart with love! That's precisely what I try to do through my blogs: 'Metanoia', the wellness blogazine, and 'Fictionista', my blog for fiction and non-fiction. Welcome to my virtual homes!

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