5 yoga positions to relieve painful periods!

Contrary to popular belief, exercising during your period has many benefits. Among the sports and tips we recommend is yoga, a practice that helps restore harmony between body and mind.

Why does yoga relieve menstrual pain?

Doctors don 't advise against sport during the menstrual cycle - quite the opposite, in fact.

In general, yoga is beneficial to both physical and mental health. During menstruation, it can help relieve pain and tension, while refocusing and respecting your body's rhythm. These methods are more or less gentle, depending on the type of yoga you choose, and above all, regenerative.

The different positions of this meditative and relaxing discipline can help you tosoothe aches and pains, particularly :

  • lower back
  • abdominal

Yoga also has many beneficial effects on flexibility and fitness:

  • open up your hips
  • stretch your pelvic muscles
  • improve bowel movements
  • relax you

5 yoga exercises to put an end to painful periods!

Yoga is suitable for everyone, whatever your age, physical condition or current mood: in fact, all poses are adaptable, with or without a partner. However, during menstruation, some poses should be avoided, such as :

  • twists, which can be unpleasant if you're suffering from cramps, as they strain the abdominal muscles.
  • inversions, since the uterus is pulled towards the head and blood is evacuated less easily, particularly unadvisable during pregnancy.

The cobra or "Bhujangasana

The cobra is frequently used in yoga. It relaxes, stretches and strengthens your back.

It's a very simple pose: just lie down on your mat, place your forehead on a cushion and keep your legs straight and pressed together on your mat. You can then place the palms of your hands on the floor, all along the pelvic region. Take deep breaths and press your hands together to open your chest and push your torso forward, ending up leaning forward, tilting your head back. You can leave your arms slightly bent. Inhale and exhale in this posture.

This is a great solution for the lower back and lumbar region.

The cat or "Marjariasana

The cat pose is performed on all fours, knees on the floor. First, check that your wrists are well aligned under your shoulders, and that your knees are well placed under your hips. Keep your back straight.
As you inhale, arch your back, vertebra by vertebra, starting at the base of your back and working your way up to the top of your skull, looking up at the sky. Do the same thing, in the opposite direction as you exhale, starting by drawing in your face, then your upper back, all the way to your lower back.

To feel the full benefits of this practice, it's important to take the time to unroll and roll your back, feeling each vertebra and observing the space created. You can then feel the energy being created and diffused throughout the body.

The fish or "Matsyasana

The fish pose works the lower back, and can help reduce pain during the menstrual cycle.

It's performed on your mat, lying with legs together, arms outstretched and hands under the buttocks. Bring your shoulder blades together and straighten your chest with the support of your elbows. You can place the top of your skull backwards on the mat. Inhale and exhale while lying down to feel the full effect.

Butterfly or Baddha-konasana

The butterfly posture relaxes the pelvic floor, opens the chest and pelvis, and stretches the muscular tissues.
To enjoy the full benefits of this posture, it's even better to be able to let go.
It's a natural posture, very easy to achieve, and one that some people even practice without realizing it, when they have abdominal pain.
On your mat, lie on your back and bend both legs. You can then bring both knees towards the floor. Bring both feet together. Inhale and exhale slowly.

The child or "Balasana

The child is a "pause" or relaxation posture in yoga, essential because it allows you to feel all the effects after your flow. During your menstrual period, you can use it to relax, to give yourself a moment of reconnection with yourself.
It's a kneeling pose, with the torso fully extended on the mat: you can either place your arms forward, completely relaxed, or rest them alongside your body. Then simply relax, breathing in and out deeply, with your knees apart to free your belly. Let your breathing do the rest.

Sleep well at night by adopting the right position!

To make the most of your menstrual period, it's essential to get a good night's sleep. Indeed, when you're tired, menstrual cycle symptoms can be stronger and more difficult to cope with: yoga helps to calm them down.

Opt for the fetal position

The natural fetal position relaxes the abdominal muscles.
Simply lie on your side, folding your legs towards your chest. You can also apply a hot-water bottle to your lower abdomen or back, the heat activating blood circulation and helping to warm muscle tissue.

Avoid sleeping on your stomach

Sleeping on your stomach is not really advisable when you're menstruating. Sleeping on your stomach puts pressure on the uterus, which can increase bleeding during the night. It does, however, allow the endometrium to evacuate more quickly, potentially resulting in a shorter menstrual flow!

FAQ on yoga and positions during menstruation

What kind of yoga during menstruation?

Sport is a great way to relieve period pain. Yoga has a number of benefits that can lighten the load. There are several types, from gentle to dynamic. The main thing is to listen to yourself and do what feels good.

Which posture is best for menstruation?

A number of yoga postures can help relieve menstrual pain. If you suffer from painful periods, particularly at night, it's advisable not to sleep on your abdomen, as this accentuates bleeding.

How can I relieve period pain at night?

If you suffer from menstrual pain, you can use a hot water bottle to relax your muscles. Then, certain postures, such as the fetal position, can help you sleep better by reducing discomfort. If the pain persists and prevents you from sleeping, consult your gynaecologist.