Top 5 Yoga Asana For Relieving Menstrual Cramps

1. Paschimottanasana(Seated Forward Bend Asana):

Steps to do:

• Sit on the floor or ground with legs stretched forward.
• Bend your upper body and touch your toes with fingers of both hands.
• Then slowly breathe out and try to touch knees with your forehead.
• Raise your head slowly while breathing in, and practice this exercise 10 to 12 times.

Benefits:

• It improves mental health, overall well-being and calms the mind.
• It reduces fatty abdominal deposits.
• Provides much relief during constipation and diarrhea.
• Remove fear, irritability, and frustration.
• This asana is suggested for women after delivery.
• This asana helps cure skin disease.

2. Janu Sirsasana(Head To Knee Forward Bend):

Steps to do:

• Sit on the floor in a cross-legged position.
• Now, put your left leg forward straight in front of you and your right foot touching the left thigh.
• Bend while inhaling and try to touch the left foot's toe with both your hands.
• Stay in this position for about 1 to 3 minutes and then come back to normal position with inhalation and again practice the same with another leg.

Benefits:

• It supports your digestive and reproductive systems.
• Helpful in relieving anxiety, fatigue, and even best for menstrual cramps.
• This asana helps in the calmness of the brain, and also it strengthens rib bones.
• This asana relieves mental disorders.

3. Shavasana(Corpse Pose):

Steps to do:

• Lie down on the yoga mat horizontally, facing upwards.
• Keep your legs straight, and your arms should be away from the body.
• Relax fully and keep the whole body loose and gradually breathe in deeply.
• Please close your eyes and release the complete body, and feel that it is becoming loose.
• Maintain this position for 10 to 12 minutes.

Benefits:

• Beneficial in relaxing mental and cardiac problems.
• This asana regulates blood circulation in the body and relief pains and aches.
• Mainly calms and relaxes the complete body.
• It boosts memory and concentration power.
• As this pose is less stretching your body, it is useful to overcome menstrual pain.
• This asana is best for curing psychosomatic problems.

4. Balasana(Child Pose):

Steps to do:

• First, kneel on the ground or floor with your knees, ankles, and toes, same as the Vajrasana pose.
• Now, lower the upper body onto the thigh after exhaling.
• Put your arms straight in front of you and rest your forehead on the yoga mat.
• Practice inhalation slowly and release the whole body and muscles loose.
• During exhalation, focus on the tension release from especially the stomach and back.
• Practice this exercise for about 1 to 3 minutes .

Benefits:

• This pose benefits by providing calming effects on the mind.
• It provides relaxation to the whole body.
• Releases pain in the back, neck, and shoulder and also flexes reproductive organs.
• The child's pose stretches your spine and hips.
• Practice this pose for about 30 seconds to 1 to 2 minutes.

5. Upavishtha konasana(Wide-Angle Seated Forward Bend):

Steps to do:

• Sit on th floor on the yoga mat with legs stretched forward.
• With the exhalation, open both your legs wide such as they are at a 90-degree angle with the pelvis.
• Now, move your body forward except the head, arms, and legs.
• Try to touch your toes with your hands.
• Hold this position for 30 to 40 seconds.

Benefits:

• This asana strengthens the vertebral columns.
• It helps cure asthma.
• It calms the mind and makes the spine strong.
• This yoga pose also helps in improving the digestive tract. 

These asanas should be performed during the menstrual period to control cramps, but if practiced regularly, it would become habitual, beneficial for you.