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Yoga for period pains...

Writer's picture: LauraLaura


We uterus owners have all been there - the crippling pain emanating in waves from your lower abdomen. The thought of tearing yourself away from the foetal position in your bed oh so unlikely - nay, unimaginable. And yet we carry on - dose ourselves up on painkillers, strap a heat pack to our belly and roll into work or school ready to just get through it. Dark cloud and all. The mere suggestion of hopping onto the mat may seem like cruel and unnecessary punishment - but I promise it can help.


Gentle yoga poses done slowly and with great care and attention can really help ease the pain of cramps with our periods. And the best news is you don't even have to leave your bed to do it. I'm going to give you a run down of the best yoga poses to help during menstruation as well as a womb massage technique and some other tips and tricks.


  • Balasana/Child's pose Child's pose for me has always been a very comforting and healing pose - before I ever even knew what yoga was I would instinctively take this pose to ease belly aches or cramps. Start by bringing the feet and knees together, then sitting the hips back to the heels and bringing the forehead to the mat. Option to extend the arms in front or relax them down by your sides towards the feet. This pose is brilliant for creating warmth in the abdomen and uterus, easing the pain of cramps as well as providing a comforting pose with which to rest. Further ease can be found by giving the forehead a gentle massage by simply rolling the head from side to side.

  • Paschimottasana/Seated Forward Fold Similarly to Balasana this pose cradles the womb while generating a sense of warmth, thereby easing period pains. It can also provide relief to an aching back by stretching out the back muscles. Simply sit on a mat or prop the hips up on a folded blanket, option to bring a cushion under the knees to keep a soft bend as we extend the legs out in front. Root down into the sit bones and bring a big cushion between the thighs and body on which to rest. Fold forward, hinging from the hips, and settle in. Option to bring a blanket over the top of the legs and nestle it into the hip crease for extra warmth. Hold for several rounds of breath.

  • Supta Badha Konasana/Reclined Bound Angle Pose This pose doesn't gather the body together to provide warmth to the womb like the previous examples. SBK instead provides a stretching sensation down the front of the abdomen. Ideal for releasing tension within the womb and opening the hips. Simply bring a bolster or stacked pillows directly behind the coccyx while sitting in cobbler's pose, soles of the feet together, knees open wide - option here to bring a block or pillow under each knee to provide support. Walk the hands back to ease yourself onto the pillows letting your heart space open to the sky. Head can rest below the chest or be propped up by a pillow. Here is the perfect opportunity to practice a womb massage (detailed below) or simply bring a heat pack to the belly and relax in this deeply restorative pose.

  • Savasana/Corpse Pose Savasana is perhaps the simplest of all these poses. Simply lying down and allowing yourself to rest. You can make yourself extra comfortable by bringing pillows underneath the head and knees, as well as bringing a blanket over yourself for extra cosy vibes. A heat pack across the lower belly and using essential oils can also bring another level of comfort. As you lie there, ensure that your shoulders are away from your ears, the feet are relaxed and rolling out naturally, as well as total relaxation in the arms. Let the skin fo the face relax and let any tension in the neck and jaw melt down into the mat. Here is the perfect opportunity to practice pranayama such as Equal breath or listen to a guided meditation.

  • Prone Savasana Just as with traditional savasana, prone savasana is another simple restorative option. This is great for those of us who may find reclining on our backs painful, or if we want to bring extra warmth and pressure to the abdomen to ease discomfort. We can bring a pillow under the hips or belly to give extra space in the spine as well as make a pillow with our hands (one palm on top of the other) with which to rest our forehead - ensuring we have plenty of space to breath. An added comfort for this pose could be to rub an essential oil into the surface of your mat or pillow and breathe in the goodness as you lay in prone savasana.

  • Malasana/Garland Pose/Yogi Squat This pose is wonderful for opening the hips, aiding digestion as well as relieving wind. This deeply centring pose supports the lower back while gently stretching the area. Wonderful for relieving aches in the lower back. Place the feet wider than hip distance apart, toes angled slightly outwards - spilling off the mat - option to bring a folded blanket under the heels to give the feet support. Bend the knees simultaneously and bring the hips down towards the ground. Option to bring a block or cushion under the sit bones to provide space and support in the hips. Bring the hands to the mat just in front of the hips, upper arms pressing against inner thighs. Or bring the hands to prayer position at the heart - anjali mudra - and press inner knees and upper arm bones against one another. Sit tall, neck lengthened and hold for several rounds of breath.

  • Pain Mindfulness Exercises Bringing mindfulness to pain can be incredibly beneficial. Sometimes by using the power of the mind to morph the pain into something more pleasant. Or to focus the mind on the painful sensation and build resistance to it, by simply noticing and accepting. Mindfulness exercises can be done in conjunction with pranayama - breathing techniques, to bring fresh oxygen into the body and relax tension. There are many guided meditations out there focusing on period pain or pain in general, but if you'd like a more personal approach I suggest hiring a mindfulness practitioner. For more information on guided meditation click here, or contact me for more information.

  • Womb Massage Womb massage is a wonderful way to bring pain relief and comfort to the body during menstruation. This external massage gently eases tension and aching within the womb and can be done at any time. Simply lie flat or recline against a wall or cushion, and bring your fingers and thumbs into a triangle shape. Tips of the thumbs meeting, all fingers point towards one another to finish the point of the triangle. Palms are flat. Bring the tips of the thumbs to the belly button, and where your middle fingers lie is roughly where the uterus begins. Gently press the fingertips down into the skin and draw a line up towards the bellybutton. Continue this motion several times, fanning out slowly after several repetitions. Eventually the fingers will head left and right towards the hip bones. Draw a line up to the bellybutton again and repeat the process as much as you like. This can be done over clothes or on bare skin, if on bare skin consider using a your favourite lotion or oil to ease the glide of fingers over the belly. Read below to find out which essential oils work best for period pains.

  • Essential Oils Essential oils are a fab way to bring a little love and luxury to your period. Not only do they smell amazing, but some essential oils can also help relieve period symptoms like cramps. Lavender is a wonderful one to use, not only helping to relieve period cramps but also help you sleep better. Cinnamon is well known for its anti-inflammatory properties and massaging this oil on your abdomen may well help ease the pain of cramps. Rose oil, peppermint, clove and ylang-ylang may also help. Mixing a blend of these oils with a base oil like almond or calendula may also provide soothing effects. Ensure when using essential oils you blend according to instructions with a base oil as the essential oil on skin alone can cause abrasions or burns.

There are just a few wonderful remedies and techniques to help ease period pain that can work alone or in conjunction with medicinal pain management such as pain killers. No two bodies are the same so no two ways of managing period pain will be the same. Find what works for you!


By Laura Carey

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