5 yoga positions to relieve painful periods !

Contrary to popular belief, there are many benefits to exercising at periods . 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?

The doctor does not advise against sport during periods - quite the contrary.

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

The various positions of this meditative and relaxing discipline can help tosoothe aches and pains:

  • lower back
  • abdominal

What's more, yoga also has many beneficial effects on flexibility and improving physical condition:

  • open up your hips
  • stretch your pelvic muscles
  • improve intestinal transit
  • relax

5 yoga exercises to get rid of periods pain!

Yoga sis 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 :

  • torsions, which can sbe unpleasant if you have 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 practised 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 your lower back and lumbar region.

The cat or "Marjariasana

The cat pose is performed on all fours, with knees resting on the floor. First, check that your wrists are aligned under your shoulders, and your knees 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.

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 pose relaxes your pelvic floor, opens your chest and pelvis, and stretches your muscular tissues.
To enjoy the full benefits of this pose, it's even better to be able to let go.
It's a natural position, 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

L'enfant 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.
This is 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 carry you along.

Get a good night's sleep with the right posture!

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.

Opting 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!

The FAQ of yoga and positions during periods

What yoga for periods ?

Sport is a great way to relieve pain during periods. Yoga has a number of benefits that can lighten your load. There are several types, from gentle to dynamic. The most important thing is to listen to yourself and do what makes you feel good .

Which position to use to relieve periods ?

Several yoga postures can help relieve pain at periods. If you suffer from periods pain, especially at night, it's advisable not to sleep on your abdomen, as this accentuates bleeding.

How to relieve periods 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.