Bearing Menstrual Cramps, Pain and Fatigue every month is just so irritating and to worsen, it is preceded by PMS (Premenstrual Syndrome). 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.

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 over do it.


It should not be performed by 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 the women who suffer with menstrual irregularities. It elevates mood and relieves stress and fatigue that is mainly due to periods. It improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions.


How to do

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

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 back on the floor.


It should not be performed by 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 back ache and helps your body relax.


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 sides 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 a 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.


How to do

Step 1: Start by standing tall, with your hands join.

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.

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.