Menstrual Cramp

Ease Discomfort and Alleviate Menstrual Cramps with Yoga

What are Menstrual Cramps?

Menstrual cramps, also known as dysmenorrhea, are painful sensations in the lower abdomen experienced by many individuals during their menstrual period. These cramps are caused by the uterus contracting to shed its lining. While some discomfort is common, severe or persistent cramps can significantly impact daily life.

Causes of Menstrual Cramps

Prostaglandins: Hormone-like substances that cause the uterus to contract and shed its lining, leading to cramping sensations.
Endometriosis: Tissue similar to the uterine lining growing outside the uterus, causing inflammation and pain.
Uterine fibroids: Non-cancerous growths in the uterus that can lead to cramping and other symptoms.
Adenomyosis: When uterine lining tissue grows within the muscular wall of the uterus, causing pain and discomfort.
Pelvic inflammatory disease (PID): An infection of the reproductive organs, including the uterus and fallopian tubes, potentially causing cramping.

Symptoms of Menstrual Cramps

Lower abdominal pain: Aching or throbbing pain radiating from the lower belly.
Lower back discomfort: Pain or discomfort in the lower back, often accompanying abdominal cramping.
Pelvic pressure: Feeling of heaviness or pressure in the pelvic region.
Bloating: Distention and feeling of fullness in the abdomen.
Nausea and vomiting: Upset stomach and potential vomiting due to hormonal fluctuations.
Diarrhea or constipation: Changes in bowel movements, including diarrhea or constipation, can occur.
Headache: Headaches can be a common symptom associated with menstrual cramps.
Fatigue and tiredness: Feeling drained and lacking energy during the menstrual period.

Yoga Asanas for Menstrual Cramps

Supta Swastikasana (Supine Auspicious Pose): Beneficial for alleviating menstrual cramps by promoting deep relaxation and relieving tension in the pelvic area. This pose helps improve circulation, calm the nervous system, and reduce discomfort associated with menstruation.
Supta Baddhakonasana (Gracious Pose): Restorative pose that helps ease menstrual cramps by gently opening the hips and relaxing the lower back. The pose promotes deep relaxation, increases blood flow to the pelvic region, and reduces tension, providing relief from menstrual discomfort.
Adho Mukha Virasana (Downward Facing Hero Pose): Gentle, restorative pose that can help alleviate menstrual cramps by stretching the lower back and hips, releasing tension in the pelvic area. This pose encourages relaxation and improves circulation, providing relief from discomfort associated with menstruation.
Upavista Konasana (Wide-Angle Seated Pose): Opens the hips and pelvis, improving circulation.
Baddha Konasana (Bound Angle Pose): Stretches the inner thighs and groins, promoting relaxation.
Supta Padangushthasana – 2 (Reclining Hand to Big Toe Pose): Gentle stretch that helps release tension in the lower back and legs, providing relief from menstrual cramps. By extending one leg while lying on your back, this pose improves circulation in the pelvic area and promotes relaxation, reducing discomfort and improving overall comfort during menstruation.
Setubandha Sarvangasana (Bridge Pose): Restorative pose that helps alleviate menstrual cramps by gently stretching the lower back and opening the hips. It improves blood flow to the pelvic area, reduces tension in the abdomen, and can relieve discomfort associated with menstruation.

Pranayama for Menstrual Cramps

Bhramari (Humming Bee Breath): Calms the nervous system and reduces anxiety.
Anulom Vilom (Alternate Nostril Breathing): Balances the nervous system and promotes relaxation.