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Yoga Poses As Shown By Yogis Of Color For When Your Menstrual Cramps Won’t Give You A Break

Yoga Poses As Shown By Yogis Of Color For When Your Menstrual Cramps Won’t Give You A Break

When it’s that time of month and your muscles are exercising. Except, not in the way you want.

Period cramps are no joke. One minute you’re working productively at your desk. The next, cramps are popping in to say hello. This pain varies, ranging from an inconvenience to completely debilitating. I, myself used to miss school once a month because my cramps were on a whole other level of pain; not to mention I would get very sick. But now, there’s a bit more I can do about them.

If the cramps are severe, there could be something very wrong and I suggest consulting your gynecologist for options. But, if they’re in the inconvenience to highly irritating range there’s a few things to try without a doctor’s help.

Outside of the hot water bottle and herbal brews, yoga is something that can really help relieve cramps. I know it’s a struggle to want to do anything when bleeding and cramping and nauseous, but trying is helpful. They say exercise is beneficial, and these yoga poses can be done in the comfort of your own home.

Legs Up The Wall


If you are practicing the supported version, set a bolster or firm, long pillow on the floor against the wall. Begin the pose by sitting with your left side against the wall. Your lower back should rest against the bolster, if you’re using one. Gently turn your body to the left and bring your legs up onto the wall. If you are using a bolster, shift your lower back onto the bolster before bringing your legs up the wall. Use your hands for balance as you shift your weight. Lower your back to the floor and lie down. Rest your shoulders and head on the floor. Shift your weight from side-to-side and scoot your butt close to the wall. Let your arms rest open at your sides, palms facing up. If you’re using a bolster, your lower back should now be fully supported by it. Let the heads of your thigh bones (the part of the bone that connects in the hip socket) release and relax, dropping toward the back of your pelvis.

Seated Forward Bend

Sit on the edge of a firm blanket or mat with your legs extended in front of you in staff pose. Reach actively through your heels. Beginners should bend their knees throughout the pose, eventually straightening the legs as flexibility increases. Reach your arms out to the side, up overhead, lengthening your spine. Bend forward from the hip joints. Do not bend at the waist. Lengthen the front of your torso. Imagine your torso coming to rest on your thighs, instead of tipping your nose toward your knees. Hold onto your shins, ankles, or feet — wherever your flexibility allows. You can also wrap a yoga strap or towel around the soles of your feet, holding it firmly with both hands. Keep the front of your torso long; do not round your back. Let your belly touch your legs first, and then your chest. Your head and nose should touch your legs last.


This pose combo warms up the body, especially the back. Begin on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward. Begin by moving into cow pose: inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears. Next, move into cat pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back. Release the crown of your head toward the floor, but don’t force your chin to your chest. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.


This pose stretches out the entire lower body and stimulates the abdominal organs. Start from hands and knees. Bring your right knee forward and place it more or less behind your right wrist. Place your ankle somewhere in front of your left hip. The more your lower leg is parallel with the front of the mat, the more intense the hip opener. Slide your left leg back, straighten the knee and point the toes. Make sure your leg is behind your body and not drawing outwards and your heel is pointing up to the ceiling. Draw your legs in towards each other to help keep your hips square. Gently lower yourself down and use some support under your right buttock if needed, to keep your hips level. Walk your hands forward on the fingertips and lower your upper body to the floor. You can rest your forearms and forehead on the mat. Come out of the pose by pushing back through the hands and lifting the hips, move the leg back into all fours.


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Day 8 of #InvertOrBend3. I'm going with the bend for this one. #locustpose is one pose that I've unconsciously grown comfortable with😍, it used to really scare me before ↩Hosts: @__sil_06 @kittyfhloe 🎁Generous sponsors: @confusedgirlla @soter_bentes @zenzle @shivamalas @inversionjunkieapparel @ahzalhea @faithfoxdesigns @glow.designs . #yogaeverydamnday #yogainspiration #wannapincha #blackgirlyoga #colorsofyoga #yoga #yogini #yogabody #flexibility #balance #yogaofcolor #yogalife #yogisofinstagram #yogapose #fitness #yogalove #namaste #blackgirlsdoyoga #blackyogasuperstars #yogaforstrength #stripdownasanas #sofayoga #nigerianyogis #melaninandyoga #practicemakesprogress #ngyogi #practiceandalliscoming #likes4likes

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Stimulates the abdominal organs, opens the front body to create more space. By opening the heart, it also helps to decrease stress and other emotional symptoms of PMS. Lie on your stomach, arms by your side, palms facing down, the front of your chin is on the floor. Lengthen your lower back by gently pressing your pubic bone into the floor. Lift your head, chest, arms and legs off the floor, firming your shoulder blades onto your back, and so opening your heart. You can imagine someone holding your hands and pulling you back, to come up higher. Remember to breathe!


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Tomorrow is Day 3 of #BeMineYogitine 💋; let’s put a #BowPose on top of our next heart-opener 💝; Choose any variation & modify as needed, and be sure to check out my lovely cohosts’ posts!😍 _ • 🌹"Books! And cleverness! There are more important things – friendship and bravery….”~J.K. Rowling 🌹 _ • Ah, had a busy afternoon and evening of endless studying. Why did no one tell me how heavy the course load would be😪baah! But time for a break! And what better way than to catch up with this lovely gallery?😍 How is everyone feeling about this challenge so far? Hope you are all enjoying it!☺️🙏 I’ve loved reading all your dedications to friends and loved ones, and seeing team ups in your posts as well! You are all rocking it! _____ 💌Sending my next Valentine out to one of my lovely cohosts, @brynny_md who I am so happy to have teamed up in a challenge yet again! Brynn is simply the best! She’s resilient, strong, and absolutely fabulous- a constant source of inspiration💓. I’m so happy to team up with you in every challenge, Brynn! 💖💖💖 _____ 💕Hosts💕 @_maryoga @sarahuactive @steph_nerdyogi @debby_the_chocoholic  @brynny_md . 💞Generous Sponsors💞 @yogadotom @girlfriendcollective @toesox (wearing in photo) @sashka_co (use code SashkaSteph for 25% off) @nicepipesapparel @omsoulshop @mindoverlather @khromaherbs @lotuscrafts_meditation  @indianjournals (also follow @myindianbazaar) _ • • . . . #yogigirl #yogini #yogi #yogis #yoga #asana #fitnessjourney #beginneryogi #popster #poparmy #IGyogachallenge #yogachallenge #instayoga #februaryyogachallenge

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Strengthens the abdominal muscles and stimulates the reproductive organs. It also alleviates discomfort and constipation. Lie on your stomach with your hands by your torso, palms up. Bend your knees, bringing your feet as close as you can to your butt and grab the ankles with your hands. Press the pubic bone down, pull the belly in and push the ankles against the hands as you pull with the arms. Lift the thighs and the chest and remember to breathe.

See Also

Child’s Pose

Begin on your hands and knees. Center your breath, and begin to let your thoughts slow down. Spread your knees wide apart while keeping your big toes touching. Rest your butt on your heels. Those with very tight hips can keep their knees and thighs together. Sit up straight and lengthen your spine up through the crown of your head. Then bow forward, draping your torso between your thighs. Your heart and chest should rest between or on top of your thighs. Allow your forehead to come to the floor. Keep your arms long and extended, palms facing down. Press back slightly with your hands to keep your butt in contact with your heels.


Relaxes the lower back and abdominal muscles, relieving tension and reducing pain. Knees-to-Chest pose also increases circulation to the abdomen, aids the internal organs, softens the mind, and reduces anxiety. Begin by lying on your back, with your legs and arms extended. Draw both of your knees to your chest. Clasp your hands around them. If it is possible for you, wrap your forearms over your shins and clasp each elbow with the opposite hand. Keep your back flat on the mat. Release your shoulder blades down toward your waist. Broaden across your collar bones. If it is comfortable for you to do so, softly rock backward and forward or side-to-side for a gentle spinal massage.

Supine Twist

Holding a Reclined Spinal Twist for a few minutes while tuning into the breath will help ease the nerves during menstruation, as well as any accompanying abdominal pain. You can start from knees-to-chest. From there, extend your left leg along the floor. Keep your right knee drawn to your chest. Extend your right arm out along the floor at shoulder-height with your palm facing down. Shift your hips slightly to the right. Then, place your left hand on the outside of your right knee. Drop your right knee over the left side of your body. Keep your left hand resting gently on your right knee. Turn your head to the right. Keep your shoulder blades pressing toward the floor and away from your ears. Allow the force of gravity to drop your knee even closer to the floor. If your right toes can touch the floor, allow your foot to rest.


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