Bearing Menstrual Cramps, Pain, and Fatigue every month is just so irritating and to worsen, it is preceded by PMS (Premenstrual Syndrome). Beyond just the pain that it brings, it carries with it so much discomfort. For some women, the discomfort is so great to the extent that it inhibits their daily activities and affects their mood. 

There are some options that women usually prefer to subside this pain like medication. But instead of going for pain killers every month which is not a healthy option, you shall try a more natural method, Yoga. While it may be tempting to stay and bed and watch a good movie when your menstrual cramps make it difficult for you to move around, a few stretches here and there can actually work very well to your advantage.

Here are several Yoga poses for relief in Menstrual Cramps and Pain. Practicing these Asanas (Poses) is perhaps the best way to beat all the discomfort associated with Menstrual Periods.

1. Dhanurasana (Bow Pose)

Practicing Dhanurasana regularly relieves menstrual discomfort and stimulates the reproductive organs. It opens up the chest, neck and shoulders while also strengthening the back and abdominal muscles. You can also practice it for toning the leg and arm muscles. It adds great flexibility to the back and is a great stress buster too.


How to do

Step 1: Lie on your stomach with your feet hip-width apart and place your arms by your side.

Step 2: Now fold your knees and stretch out your hand to hold your ankles.

Step 3: Now, breathe in and raise your body from the front, such that your chest is off the ground.

Step 4: At the same time lift your thighs off the ground as well and look straight ahead.

Step 5: Try to keep your body and breathing stable. Hold this pose for fifteen to twenty seconds before returning to your original position. Remember to exhale when you release your ankles.

Step 6: This is a relaxing pose, so just enjoy the stretch and do not overdo it.


It should not be performed by a woman suffering from high blood pressure, heart diseases, hernia, or ulcers. Should be avoided during pregnancy.

2. Bhujangasana (Cobra Pose)

Bhujangasana stretches muscles in the shoulders, chest, and abdominals. It strengthens the arms, shoulders and spine with decreasing stiffness of the lower back and increasing flexibility. It is proved to be very helpful to women who suffer from menstrual irregularities. It elevates mood and relieves stress and fatigue that is mainly due to periods. It improves the circulation of blood and oxygen, especially throughout the spinal and pelvic regions. This is one of the most favored poses, particularly by those that have long believed and practiced yoga to provide that much-needed menstrual relief.

How to do

 Step 1: Lie down on the floor with your forehead, stomach, and feet touching the floor and toes stretched backward.

Step 2: Place your hands on the floor (with your palms facing downwards) such that your palms are next to your shoulders. Keep in mind that your elbows should be close to your body and not flared out.

Step 3: As you exhale, slowly lift your head, chest, back, and then pelvis upwards in a position such that the hands are straight and locked at the elbow region. Apply equal pressure on both hands so that your navel comes in contact with the floor (as this activates your stomach muscles and improves digestion).

Step 4: Now, inhale and exhale slowly and try to remain in this posture as long as you can.

Step 5: To get out of the pose, exhale and gently return to the starting position. Repeat this Asana at least three to six times and return back to the sitting position with the help of your palms.


If you are suffering with a back injury or wrist injury then avoid this Asana. Also pregnant women should not to do this Asana.


3. Matsyasana (Fish Pose)

Matsyasana stretches the chest and neck and helps relieve tension in the neck and shoulders. It can be done to get relief from fatigue, anxiety and menstrual pain. It also provides relief from respiratory disorders by encouraging deep breathing.


How to do

Step 1: Lie flat on the floor with your knees bent and your feet flat on the floor.

Step 2: Now straighten your legs, place your arms on either side.

Step 3: Raise your hips, one side at a time, and place your hands under each hip.

Step 4: Bend your elbows and push your upper body off the floor, remember to exhale as you do this.

Step 5: Raise your chest, and tilt your head backwards. Hold this pose for five counts and inhale as you rest your back on the floor.


It should not be performed by a woman suffering from high blood pressure, heart diseases, hernia, or ulcers. Migraine and insomnia patients should refrain from doing the Fish Pose. Should also be avoided during pregnancy.

4. Ustrasana (Camel Pose)

Ustrasana is perfect to relieve menstrual discomfort. It stretches the front of the body, ankles, thighs, groin, abdomen, and chest. It is also good to treat respiratory ailments,  mild backaches, fatigue, and anxiety. It stimulates the abdominal organs, increasing the blood flow to the uterus helping it heal faster. It also relieves backache and helps your body relax.

Along that line, read more here to learn about menstrual cramps, particularly when you’ve already performed effective exercises, such as the Ustrasana, but your condition still doesn’t improve. This might be a telltale sign of a more serious reproductive health problem.


How to do

Step 1: Kneel on your yoga mat and press your shin onto the floor, such that it is flat against the mat.

Step 2: Now place your hands on either side of your pelvis, with your fingers pointing downwards.

Step 3: Make sure your palms are resting on the top of your hip bone. This will help support your back when you bend backwards.

Step 4: Next, push your tail bone downwards and forwards while keeping your upper body upright. Inhale and tilt your head back, with your chin pointing to the sky.

Step 5: Gently lean back forming an inward arch in your back.

Step 6: Now place your palms on the soles of your feet for added support.

Step 7: You should feel a stretch right from your chin down to your belly or groin. Hold this pose for fifteen to twenty seconds, exhale and come back to your original position.


Do not do this pose if you have neck or back pain, high blood pressure, or suffer from migraines.


5. Pasasana (Noose Pose)

This is very good to cure menstrual discomfort, shoulder, and neck pain. It stretches the muscles of the back, ankles, and groin, stimulates the uterus, improves digestion, and removes constipation. It also relieves lower back pain that many women experience during their periods. Apart from menstrual discomfort, this pose also works very well for those suffering from asthma, flatulence, and indigestion.


How to do

Step 1: Start by standing tall, with your hands join. Here, you’ll want to do the Mountain Pose, or the tadasana, where you’re right next to a wall.

Step 2: Keep your feet together with your back straight.

Step 3: Now bend your knees and squat such that your buttocks are resting on your calves. The goal here is for you to do a full-body squat.

Step 4: Exhale and stretch your right hand over your left knee such that your forearm passes over your shin.

Step 5: This will cause your back to twist. Take your free hand behind your back and clasp the other hand.

Step 6: Either you could interlock the fingers of both your hands or hold the wrist of either hand.

Step 7: Hold this position for ten to fifteen minutes while breathing gently. To get out of the pose, release one hand and slowly twist out of the position.


Do not attempt this pose if you suffer from a knee, back, or neck injury.

This kind of pose, however, is best suited for intermediate or advanced yoga students or practitioners. 

Final Word

Menstrual cramps and pain aren’t uncommon for women. Once your period starts, this can happen to anyone. 

Previously, the most common relief that women chose to go for was buying over-the-counter pain medication. But, unfortunately, this relief is only temporary. There are also negative side effects associated with these drugs. So, when you experience menstrual cramps and pain, it’s best to go for more natural alternatives instead, such as doing yoga. 

Master these poses so that the next time that you feel any menstrual pain and discomfort, you’ll already know what it is you have to do to give yourself that much-needed relief.