“Gynecological issues generally fall into a few categories, but the most common one is dysmenorrhea—painful menstruation. This condition involves intense cramping in the abdominal and lower back region, and sometimes even leads to headaches, nausea, dizziness, fatigue, constipation, and bloating. These are just some of the challenges women face during these difficult days,” explains Dr. Avishek Mishra, an Ayurvedic doctor from India.
Did you know that Ayurveda can help relieve menstrual pain?
Ayurveda is an ancient Indian system of natural and holistic medicine that treats diseases at their root cause.
The menstrual cycle can be a painful experience for many women. Abdominal and pelvic cramps have become a widespread concern, often accepted as inevitable. What’s worse is that the discomfort often radiates to the lower back and thighs.
Studies show that menstrual cramps are more common among adolescent girls and tend to ease with age. Experts believe that one of the main causes of period pain is the lack of physical activity—combined with poor dietary habits.
Say Goodbye to Pain
Taking painkillers during your period may help suppress the pain, but it is not a permanent solution. Over time, the body can build a tolerance, leading to increased dosage and potentially more side effects. It’s also not always practical to use a hot water bag when cramps strike. Eating healthy, nutritious food can reduce pain. Yoga is a time-tested, natural technique—one of the few with no side effects—that can help make your period pain-free.
Yoga strengthens the body physically and helps relieve cramps caused by menstruation. It also calms the mind and builds resilience, so you don’t feel defeated by the discomfort.
To better support your body, consider regular pulse diagnosis and consultations with an Ayurvedic doctor.
These Simple Yoga Poses Help Relieve Menstrual Cramps and Discomfort
Eka Pada Rajakapotasana (One-Legged Pigeon Pose)
This pose stretches the entire lower body, stimulates abdominal organs, and helps relieve menstrual discomfort.
Matsyasana (Fish Pose)
Fish pose involves a backbend that stretches and stimulates the abdominal muscles, helping alleviate menstrual pain.
Janu Sirsasana (Head-to-Knee Forward Bend)
This posture massages the abdominal organs and therefore helps ease pain from menstrual cramps.
Dhanurasana (Bow Pose)
Bow pose strengthens the abdominal muscles and stimulates the reproductive organs. It also relieves menstrual discomfort and constipation.
Bhujangasana (Cobra Pose)
Cobra pose tones and stretches the abdomen, easing menstrual pain. It also reduces fatigue and stress.
Ustrasana (Camel Pose)
Camel pose opens and stretches the front body, easing lower back pain and helping manage menstrual discomfort.
These poses should be practiced throughout the month, up until your period begins. During menstruation, focus on pranayama and gentle poses such as Baddha Konasana, Shishuasana, Natarajasana, and Yoga Nidra. Avoid leg lifts or any intense physical or mental exertion during your cycle.
Pain-Free Tips to Beat the Cramps
Drink plenty of water
Eat a nutritious diet
Avoid cigarettes and alcohol
Exercise regularly
Live Unbothered
Don’t let menstrual cramps throw your life off balance. Take control by practicing yoga regularly, eating mindfully, and staying positive. Emotional stress worsens menstrual discomfort. Yoga helps you understand your body’s potential and unlock your inner strength. It also uplifts your mood and enhances your personal charisma.
Learn more yoga and breathing techniques in the Art of Living’s Happiness Program.
Is Yoga the Only Alternative?
Yoga is a holistic approach to physical and mental well-being. When practiced regularly over time, it can have transformative effects on the body. However, if you are taking medication, please consult your doctor before discontinuing any prescribed treatments. Yoga should be seen as a supportive practice on your path to pain-free periods—not the sole remedy.
Respect your body, know its limits, and be patient as you work through them. In the meantime, enjoy life and face your cycle with a smile!
Yoga develops the body and mind and offers many health benefits, but it is not a replacement for medical care. It’s important to learn and practice yoga postures under the guidance of a trained Sri Sri Yoga instructor.
