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6 Ways to Hack Your Menstrual Cramps

Updated: Jan 14

Having your period can be a pain in you know what.

When those cramps start rolling in, it can make you just want to curl up into a fetus position.

Here are 6 Yoga Poses that you could use to help relieve those cramps.

1. Revolved Chair Pose or Parivrtta Utkatasana:

This Pose knows as the twisting chair pose is not only great for improving your digestion and but it is also wonderful for relieving menstrual cramps.

  • Start in Mountain Pose with your feet together and arms by your sides, inhale into Upward Salute Pose, reaching above your head so that your arms are parallel to each other. Rotate your outer upper arms inward and reach up through your fingertips.

  • Exhale, and bend your knees. Both ankles, inner thighs, and knees should be touching, Bring your weight onto your heels while shifting your hips back. Draw your knees right above your ankles.

  • Inhale as you lengthen your spine and join your hands in prayer position in front of your heart.

  • Keep your hips square as you exhale and twist to the right, bringing your left elbow to the outside of your right thigh. Resist your left elbow into your right knee, and your knee into your elbow.

  • Inhale to lengthen your spine, letting your belly move outward, and then exhale to twist as your navel draws strongly back toward your spine. Hold for 1- 5 Breaths.

  • Inhale and return to center and reach your arms upward, Exhale as you begin to twist to the left side, bringing your right elbow to the outside of your left thigh to repeat.

2. Sage Pose or Marchyasana III

This is a simple seated twist that helps stretch and strengthen your spine while easing your menstrual pain.

  • Sit in Staff Pose (legs extended in front of you while a straight back)

  • Bend your left knee and place the sole of your foot on the floor beside your right knee. Press the right thigh down toward the floor, finding a slight internal rotation, and flex your right foot, grounding down with the heel and drawing the toes back toward you.

  • Place your left hand on the floor behind your left hip, fingers pointing back, inhaling.

  • Lift your right arm to find the length on the right side of your body.

  • Exhale and twist your upper body to the left and bring your right elbow to the outside of your left knee.

  • Ground down evenly through both sitting bones.

  • Hold for 1-5 breaths. Repeat on the other side.

3. Camel Pose or Ustrasana

This pose is a great way to open your heart, stretch your shoulders and lower back. Plus help with menstrual cramps.

  • Start by kneeling on to your mat, with your knees hip-width apart. Your shins and feet aligned behind them. The tops of your feet should be on the floor.

  • Bend your elbows, and bring your hands to your lower back, fingers pointing upward. Draw your elbows together, opening your chest, internally rotate your thighs, and use the heels of your palms to draw your buttocks back toward the floor as you lift out of your lower back.

  • Bend from your upper back, and straighten your arms as you reach behind you to grasp your heels. Keep your hips directly above your toes, keep your hands on your lower back. With practice, you will eventually be able to bend back to reach your heels. (Feel free to stop here as a modification Just place your hands on the sides of your lower back)

  • Broaden across your collarbones and press your shoulders blades in and up to open your chest and shoulders. Allow your head to drop back. Hold for 1-5 Breaths.

  • To come out of the pose, exhale to lift your head and torso and sit into Child's pose.

4. Child's Pose or Balasana

This is one of my favorite relaxing and restorative Pose. Not only does this pose help with menstrual cramps, but it also helps with lower back pain.

  • Kneel on your hands and knees with your hands shoulder-width apart

  • Bring your big toes together and knees about hip-width apart (you can deepen this pose by spreading your knees wider)

  • Sit your hips back onto your heels as you extend your torso forward, laying your stomach. Extend your arms out or rest it at your side, while resting your forehead on the mat.

5. Fish Pose or Matsyasana

This helps provides some relief to menstrual cramps as well as stretches the abdomen, neck and opens up the chest.

  • Start by lying on your back with your legs bent and feet on the floor.

  • Place your hands slightly underneath your buttocks and begin to lift your hips off the floor. (* To make this more challenging, you can modify by placing your upper arms parallel to the floor and your hands in front of your chest, and lift your legs off the ground using your core.)

  • Pressing your palms, elbows, and forearms into the floor and drawing your shoulder blades together, lift your head and chest off the floor.

  • With the top of your head on the floor, extend your legs straight onto your mat. Internally rotate your thighs and press them downward. Reach out through the balls of your feet as you hold for 3-5 breaths.

6. Reclined Butterfly Pose or Supta Baddha Konasana

This is a great way to open your hips using the help of gravity. Another way for you to allow yourself to relax and tune into your emotions during your menstrual cycle.

  • Lie on your back

  • Bring your heels together while allowing your knees to bend and fall to the sides. (Don't worry how far down the fall just let them go naturally)

  • Feel free to relax your hands by your side keeping them parallel to the ground or rest them on your inner thighs as shown below.

  • Close your eyes and relax. Holding here for 3-5 breaths

  • Bonus: You can transition out of this into a corpse pose by bringing your legs together and extending them out. (think of laying on a pool float) and let yourself totally surrender.

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Now that you have some poses to help you relieve the pain.

Here is a Survival Menstrual Guide to prepare a kit that will help you get through the next couple of days.

Microwavable Heating pad - This helps warms the uterus and relieve cramps.

Yogi Woman's Raspberry Leaf Tea - Supports the female system (Vegan & caffeine-free

Dark Chocolate Bar - Helps alleviate cramps and good for your health

Magnesium oil - to help relax your uterine muscles and joints

Omega -3 or Algal oil - Helps to reduce inflammation, blood clotting and menstrual pain (Vegan-friendly)

Azalea - Biodegradable organic cotton tampon (great for you and the environment)

Azalea - Biodegradable organic cotton Pantiliner

Diva cup - Reusable (helps you save $$$)

Journal - to write down your thoughts, emotions, symptoms, helps reduce stress and agitation

Bonus: Period App - to keep track when you're you can expect your next period and helps you plan vacations better. ( Check app store)


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About the Author:

Hey, Kenya here your new yoga bestie!

Allow me to introduce myself. I am a Certified Yoga Coach who loves helping busy moms to create more balance in their lives while reducing stress by practicing yoga on and off the mat. In addition to raising two kids, I am also a course creator and podcast host of "From My Mat to Yours" (available anywhere you listen to your podcast)

Want to work with me?

Click here to check out how.

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