• Emily Dickson

Yoga for Menstrual Support

It's that time of the month. Are headaches, cramps, bloating, and back pain your normal? They don't have to be! Try out these yoga postures to stop menstrual pain in its tracks, so that you don't have to resort to using OTCs or toughing out the pain.

1) Knees to Chest

Benefits: relaxes the low back and abdominal muscles, easing digestive upset, cramping, and tension in the lower back. Increases blood circulation to the abdomen and relieves anxiety.

2) Reclined Twist

Benefits: Imagine that you could gently massage and wring out your internal organs, just like you would wring water out of a sponge. Guess what? That's the actions this pose has for your body! Twists will stimulate and detoxify your internal organs, easing menstrual pain and relaxing the nervous system.

3) Reclined Bound Angle

Benefits: Butterfly pose is a classic restorative posture. You can stay here for 5-20 minutes, if your body will allow it. Improve blood circulation, relieve stress and symptoms of menstruation. Prop the knees up with yoga blocks or pillows if needed.

4) Cat & Cow

Benefits: Start to bring a little more movement and heat into the body as you stretch and tone the muscles of the lower back and the abdomen.

5) Downward Dog

Benefits: Downward Dog will assist the body with mild cramping associated with menstruation. As you send your hips back and up, the spine will lengthen, relieving tension in those muscles.

6) Pigeon

Benefits: One-legged pigeon will stretch the entire lower body, stimulate the abdominal organs, and relieve menstrual discomfort.

7) Squat

Benefits: Malasana, or a yogi squat, provides a gentle stretch to the lower back and pelvic floor muscles. This shape will help to ease menstrual cramps and mild lower back pain.

8) Child's Pose

Benefits: Balasana, or Child's Pose is a go-to resting pose in an active yoga practice. It is an excellent choice for menstrual back pain as it gently stretches the muscles in the lower back.

Stay in each of these postures for at least 5 breaths, but as long as feels good in your own body.

There are many yoga postures that can help support the body during this time, these are only a select few that have worked wonders for me.

Try out this sequence and let me know how you feel!

love & light,


Please keep in mind that you should always consult your primary healthcare practitioner before starting a new practice.

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