Yoga Poses for Cramps!

Got cramps? You're not alone. Many women suffer from severe menstrual pain (known as dysmenorrhea) with sharp, throbbing, burning, or nauseating cramps in their lower abdomen and back. The cramps may come right before you get your period or during, but thankfully they go away when your period is over. 

These crippling, can't-get-through-your-normal-day kind of cramps are caused by uterine contractions and can be aggravated by emotional stress. They tend to cause headaches and a really heavy flow — twice the fun. Some women take pain meds to deal, but you may want to give these yoga poses a try, since getting your body moving (and out of fetal position on the couch) can really help with cramps.

And, while exercise might be the last thing you feel like doing when you're on your period, studies have also proven that physical activity can lessen pain and cramping; it's worth getting yourself to yoga class.
According to studies, relieving menstrual pain is all about loosening the pelvis, which means a) resting during the first few days of menstruation and b) minimizing stress, both of which can be helped a long way by regular yoga practice. It is recommended to back off of a full yoga practice during your period to give yourself a rest and incorporating the following combination of relaxing, pelvis opening moves four to five times per week before or during your period:

Butterfly Pose

This is a great preventive pose for menstruation issues. It opens up the groin and allows the lumbar to rest, the areas that usually hurt during menstruation pains.

Supta Virasana
If you have problems with digestion during menstruation, this pose can help; it also improves blood circulation and helps energize the legs, which tend to feel heavy during your period.

Virasana/Child's Pose
You've probably done this pose in every yoga class you've ever taken, but this restorative pose is great for lengthening the lower spine and releasing tension.

Half Bound Squat

Hip pain can be part of the whole cramp scene, so stretching them out feels really good.

Arching Pigeon

Pigeon opens your hips, but sometimes it feels better to work one side at a time. This variation will also stretch out the lower belly.

One-Armed Camel

Stretching out your abs and the front of the hips can also relieve cramps. 

Embrio Pose

If you feel cramps in your lower back, then this pose is sure to offer relaxation and relief.

Eagle Twist

Here's a relaxing way to increase side-to-side spinal flexibility, which can also help relieve pain in the lower belly and lower back.