Summary of yoga movements to help relieve menstrual pain quickly

For women, every “month” seems to be a “fear” associated with writhing pain, discomfort and fatigue. In addition to the physical fatigue, the spirit of the women is more or less affected, making the mood irritable and uncomfortable with everyone around. Of course, if you have a disease, you have to find a doctor, besides the use of drugs, practicing yoga is one of the methods doctors recommend women to practice. Just doing a few yoga poses to relieve menstrual cramps can help you improve this uncomfortable condition. Let’s learn about with Yoga moves to help relieve menstrual pain quickly!

Most women during menstruation often suffer from uncomfortable pain, affecting daily life. Yoga has been shown to have a positive effect on pain during menstruation.

Many girls do not want to use too many drugs due to fear of side effects affecting the body, so they have turned to yoga as an effective pain relief method. In addition, the effects that yoga brings are really not small to the physical and mental health of many people.

Why does the stomach hurt on “strawberry day”?

The main cause of abdominal pain is endocrine disorders and problems related to gynecological disorders. In addition, external influences such as psychological stress, surrounding living environment …

Not everyone experiences painful menstrual cramps. Normally, women will have 2 cases.

In the first case, the pain was insignificant and usually appeared 1-2 days before the menstrual period and ended after the first day of menstruation. The other cases are severe pain, writhing until the first or second day of menstruation.

Dysmenorrhea is caused by endocrine disorders or gynecological diseases

However, women should not be subjective with the above symptoms because it is most likely a sign of some dangerous diseases:

  • Abdominal pain due to endometriosis: The condition in which the lining of the uterus escapes and moves to other locations and develops such as the ovaries, abdomen, etc. The symptoms encountered are severe abdominal pain. This is a disease that cannot be taken lightly because it can be the cause of infertility.
  • Dysmenorrhea caused by birth defects can affect the blood supply. The cause of the uterus is lack of oxygen, causing pain, and the reproductive situation of women.
  • Severe, abnormal menstrual pain can be a warning sign of some dangerous gynecological diseases such as pelvic inflammatory disease, uterine cysts, uterine fibroids…
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See more: 5 yoga poses to help treat endometriosis

Benefits of yoga in “that day”

Yoga has always been considered as one of the practices that help our body become healthy and prevent the bad consequences of some diseases.

For those who have writhing pain, uncomfortable symptoms, easy yoga exercises to help relieve the above symptoms and help blood circulation combine with a scientific diet.

Some yoga exercises are considered to be very good for blood circulation and help the spirit to be more comfortable, refreshed, no longer suffering from pain.

Yoga helps relieve menstrual pain

Some yoga exercises are considered to be very good for blood circulation and mental comfort

The change in hormone levels in the body during the “red light” days is one of the reasons why women’s physical and mood changes and are more sensitive. Yoga includes mental and physical exercises that improve health by increasing focus and body reflexes.

Therefore, yoga is a good method to help relax the mind and reduce anxiety during menstrual days, thereby helping you feel more comfortable. In addition, practicing yoga also helps to strengthen the flexibility of the muscles in the lower half of the body. As a result, women will have less abdominal pain in the next menstrual period.

Summary of yoga movements to help relieve menstrual pain quickly

Baby yoga moves

This pose will tone the abdominal muscles while helping to stretch the shoulder and back muscles, so it will help relieve back pain during menstrual days.

Yoga helps relieve menstrual pain


  • Start the exercise in a sitting position with your legs straight and your back straight. Slowly bend your knees and place your hips on your heels.
  • Slowly lean forward, bending forward until your forehead touches the floor while your feet remain flat on the mat.
  • Extend your arms straight over your head, so that your palms are facing the ground. Feel the tension of your arms
  • Hold the pose for 1-2 minutes, then repeat 4-5 times.

Yoga poses

This position causes your stomach to fold similar to when you were in the womb, which is said to help relieve menstrual cramps.

Yoga helps relieve menstrual pain


  • Prepare in a sitting position with your legs straight out in front of you. Place your hands on the floor on either side of your buttocks. Slowly bend forward and grab the tips of your big toes with both hands.
  • Stretch your back and arms as much as you can, and try indenting your back. Just started the back of the body resembles a camel’s hump. Lower completely from the pelvis and arched back, while straightening the arms.
  • Focus on controlling the breath slowly and deeply.
  • Once you’re able to gently complete this move, one more step is to grab the soles of your feet, resting your chin on top of your knees. Then, interlace your hands, and then let your chin extend past your knees. Grab your right hand with your left hand, or vice versa, place your hand behind the soles of your feet, keeping your back concave. Exhale, chin resting on shin bone.
  • Try to maintain this position for 1 to 5 minutes, balancing your breathing.
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Cow – cat yoga movement

Back pain is often a common symptom of menstruation along with menstrual pain, making your days worse. The cow-cat yoga movement is an effective way to improve back pain, relax the spine, and the abdomen will also be less painful.

Cow-cat movement


  • Start by kneeling on the mat, so that your knees are shoulder-width apart in a table position, with your hands and knees touching the floor.
  • Place your hands on the mat so that your wrists, elbows, and shoulders form a straight line, perpendicular to the floor.
  • Remember to keep the spine, neck and head in a neutral position and begin to take a deep breath.
  • Then exhale curling your back toward the ceiling, keeping your shoulders and knees from moving.
  • Inhale, return to neutral table pose.
  • Do the pose for 2-3 minutes.

The movement of lying on the hip widens

Adding another animal simulation move will help you quickly get rid of menstrual cramps. Usually, when having a stomach ache, women often have the habit of curling up. Quit that habit and do this right away to reduce the pain in your stomach.

The movement of lying on the hip widens


  • Lie on your back on the floor, bend your knees up perpendicular to the floor, feet pressed together.
  • Extend your thighs to the sides, soles of your feet together.
  • Hold still for 10 breaths, you will see a lot of back pain.
  • Bring your body forward and fold down
  • Sit up straight on an exercise mat, legs straight.
  • Slowly bend down to the thighs, hands reaching to grasp the soles of the feet.
  • Hold this position for 2 to 3 minutes. The movement will help massage internal organs and genitals.

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Reference source

7 Yoga Poses to Help Ease Menstrual Pain Accessed date: 4/5/2020

6 Yoga Poses to Relieve Menstrual Cramps Accessed Date: 4/5/2020

6 Yoga Poses for Your Period Accessed Date: 4/5/2020

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