Menstrual cramps are a painful experience for every woman. Menstrual pain is linked to the back and inner thigh pain. These cramps happen because of the withdrawal of the uterus to shed the endometrium. Besides with the menstrual cramps, some women also undergo headaches, nausea, and dizziness.

To get relieved from menstrual cramps, women do many things. We use the hot water bottle to ease the pain, drink tea, and take rest.  Also, many women can handle their pain and prefer to take painkillers to prevent pain.

Still, one of the best ways to say goodbye to menstrual cramps is yoga. Of course, yoga can help you to deal with these painful menstrual cramps. Try an easy form of physical activity that can help in releasing the pain. Throughout menstruation, rigorous exercise can become difficult for women to do. And yoga is the best solution to it.

Here are 5 yoga exercises you can perform amid your menstrual cycle.

Let’s start!

  1. Child’s pose

childChild pose is a relaxing pose that can help to reduce the menstrual pains. It is one of the easiest poses with any yoga exercise.


Sit on your knees so that your body is resting on the top of your thighs, and your arms are stretched outwards in front of you.

The child pose helps to relieve the pain on your back. Also, it helps in relaxing the mind too.

  1. Reclining twist pose

RecliningThe reclining twist detox, stimulate, and soothe the body. This exercise stretches your spine, and if you hold this position for a few minutes, it can help you in relieving the pain in the nerves during the menstruation.


Start by laying down on your back with your arms stretched outwards by your body. Now pull a leg over your body. Slowly bend your knee to avoid any muscle stress. Then turn your body towards the bent leg by keeping your arm stretched out in the same position as it was. Look towards your arms opposite to the leg.

  1. Knees-to-chest pose

Knees-to-chestThe knees-to-chest pose is helpful in menstrual cramps. This exercise can help you in relaxing the muscle in your lower back and the abdominal muscles.


Lie on your back and pull your knees together towards your abdominal muscles.

The knees-to-chest pose helps increase blood flow in your abdominal muscles and improves your internal organs function properly. This exercise helps in relaxing and calming your body.

  1. The camel pose

camel poseThe camel pose can get a little tough to do during your periods. But it is beneficial when it comes to relieving menstrual cramps. Low strength and flexibility are all you need to perform the camel pose.


Sit on your knees with your back completely straight. Stretch towards your back, and try to hold your heels. You can use a chair for support to maintain balance.

The camel pose helps in stretching in your abdominal muscles. The pull in your stomach indicates your uterine muscles and relieving the menstrual cramps.

  1. Forward fold

RecliningIt may not be easy getting up from your bed during your periods. But it is essential to do so. Lying continuously in the bed can make your muscles stiff. Stand up! It can balance your blood circulation in the body.


Stand up and bend your upper body towards your toes. Now, hold your elbows by your hands.

The forward fold exercise can help in relieving the pain behind the neck area and assist you in balancing blood circulation in the body. It relieves the pain in the calves, inner thighs, hamstrings, and back muscles.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


Paayel is a correspondent at Sportz Business Magazine and pursuing Journalism from Lady Shri Ram college. She is an aspiring and passionate journalist, who is on her way to gain more knowledge and wisdom.

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