4 Effective Yoga Poses For Periods


1. Fish Pose (Matsyasana):

Similar to dhanurasana, it beats fatigue and menstrual pain. It stretches out the muscles of the back, neck, chest and legs. This gives relief from muscle aches and pains, commonly associated with menstruation. This pose helps stimulate the organs of the stomach and abdomen. It effectively fights against indigestion and gas problem, associated with bloating.


  • Lie with your back flat on the floor. Your knees should be bent, and your feet flat on the floor.
  • Next straighten your legs and place your arms on either side.
  • Raise your hips, one side at a time and place your hands under each hip.
  • Try and bend your elbows, and push your upper body off the floor. Exhale as you perform this step.
  • Raise your chest and tilt your head backwards.
  • Hold this pose for a while and inhale as you rest your back.

2. Bow Pose (Dhanurasana):

This pose relieves constipation and respiratory issues. It also removes menstruation-related complaints. Some of them are backache, fatigue and anxiety. It stretches the entire front portion of the body. This pose involves putting all the weight on the navel point. It stimulates the stomach organs, eases cramps and regulates blood flow to the uterus. It also relieves pain and bloating.


  • Lie down on your stomach, keeping the feet hip-width apart. Place your arms by your sides.
  • Bend your knees and stretch out your hands to hold your ankles.
  • Next, breathe in and raise your body from the front to ensure that your chest is off the ground. Lift your thighs parallely and off the ground.
  • Hold this pose for as long as you are comfortable, and return to the original position.
  • Exhale when you release your ankles.
  • Always listen to your body and don’t overdo the stretches.

3. Camel Pose (Ustrasana):

This pose relieves menstrual discomfort. It lessens back ache and helps your body relax.


  • Kneel and press your shins onto the floor, ensuring that the shins are flat against the floor.
  • Next place your hands on either side of your pelvis.
  • Ensure that your palms are resting on the top of your hip bone.
  • Tilt your tailbone downwards, keeping your upper body upright. Inhale and tilt your head back. The chin should be pointing towards the sky.
  • Form an inward arch in your back.
  • There should be a stretch right from your chin down to your belly.
  • Hold this pose for twenty seconds. Now exhale and come back to your original position.

4. Noose Pose (Pasasana):

This pose helps stretch the muscles of the back, ankles and belly. It also helps to relieve lower back pain, which turns very painful during periods.


  • Begin by standing straight and folding your hands in the ‘namaste’ position.
  • Keep your feet together.
  • Next squat, so that your buttocks touch your calves.
  • Exhale and stretch your right hand over your left knee. Ensure that the forearm passes the shin. This allows your back to twist.
  • Take the other hand behind your back and clasp the hands together. You can even hold the wrist of the other hand.

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