Yoga Asanas To Ease Your Period Pain

As part of our series on yoga and periods for International Women’s Day, Asan and Kosha Yoga Co. have collaborated to bring you a special offer.

Get 25% off the Asan menstrual cup with code KOSHAYOGA and a flat 15% off on Kosha Yoga Co. with code ASAN15.

Let's Talk About Period Pain.

It's that time of the month when we feel like curling up in bed with a hot water bottle and binging on Netflix. If you're struggling with period pain, you're not alone. 

But what if there’s a natural, easy way for anyone to ease this discomfort at any time?

Simple & effective yoga poses that anyone can do, that alleviate cramps, bloating, and other period symptoms.

The yoga asanas relax the mind and body, reducing muscle tension and cramping. They improve blood circulation to the pelvic area, reducing inflammation and pain. Yoga also releases endorphins that help to alleviate pain, making it the most holistic way to manage your period pain and discomfort.

Here's our pick for 5 yoga poses you must do when you’re on your period.

1. Chakravakasana or Cat-Cow Stretch:

This simple stretch eases tension in the lower back and pelvis, which can be especially helpful in relieving period pain.

How to do the cat-cow stretch 

1. Start with your hands and knees on your yoga mat, with your feet hip-width apart. 
2. As you inhale, arch your spine up towards the ceiling into an upward cat position. 
3. Then, as you exhale, round your spine down towards the floor into a downward dog position. 
4. Alternate between these two positions for 5-10 breaths.

2. Balasan or Child's Pose:

This pose is very calming and relaxing, which can help to ease cramps and other types of period pain. Besides stretching your body, some asanas also massage your internal organs and Child’s pose is the easiest of them all.

How to do Balasan 

1. Start on your hands and knees on your yoga mat with your feet hip-width apart. 
2. As you exhale, slowly sink your hips back towards your heels and rest your forehead on your yoga mat. 
3. If you can't touch your forehead to your mat, use a pair of yoga blocks for support
4. Keep your arms either by your sides or outstretched in front of you. 
5. Hold for 5-10 breaths before coming back up to starting position.

3. Bharadvaja or Reclining Twist

Another great asana that works on the body both externally and internally is the reclining twist. This asana stretches and opens your hips and back, and simultaneously stimulates your digestive organs to increase blood flow.

How to do a reclining twist:

1. Lie with your back with your knees bent and your feet flat on your yoga mat or towel. 
2. As you exhale draw your right knee to your chest and extend your left leg along the floor. 
3. Extend your right arm out along the floor at shoulder-height with your palm facing down.
4. Drop your hips to the right and as you exhale, drop your right knee over the left side of your body and hold for 5 - 10 breaths
5. If your knee doesn’t touch the floor, and you can use yoga bricks for added support
6. Repeat on the other side

4. Viparita Karani or Inverted leg pose

The inverted leg pose is great for your mind, body & emotions. It increases soothes the nervous system and improves focus Physically this pose improves blood circulation, aids digestion and lowers blood pressure. And emotionally this stretch keeps you calm, even in the midst of pesky mood swings

How to do the Inverted Leg Pose (with the help of a wall)

1. Lay on your back and with your feet hip-distance apart, stretch your legs up the wall.
2. If you’re having trouble keeping your feet hip-width apart, you can use a yoga belt to help keep them in place 
3. Move your tailbone towards the wall as close as is comfortable
4. Once you’re in a comfortable position, spread your arms out with palms turned up and relax
5. Breathe for 5 - 10 breaths as you feel your hips sink into the round and your spine lengthen

5. Supta Baddha Konasana or reclining Goddess Pose

This yoga pose opens up the hips and the pelvic region while helping you relax and focus on your breath. If you struggle with tight hips or sciatica pain, this will quickly become a favourite.

How To do the reclining goddess pose:

1. Lay on your yoga mat with your knees pointed up toward the ceiling.
2. Gently open your knees away from each other and toward the yoga mat.
3. Press the soles of your feet together.
4. If you have tight hips, use yoga blocks under your knees to help support you.
5. Stay here for a few minutes.

While we recommend yoga for everyone on their period, here are few things to keep in mind while you practice yoga on your cycle. 

1. Make sure to focus on your breath and be mindful 
2. Listen to your body and don't push yourself 
3. Make sure to drink plenty of water before and after your yoga practice. 
4. Use the right period products while practicing to avoid messy slip ups. We highly recommend using a menstrual cup while you practice.

We’re sure these five, easy to do yoga poses will have you feeling zen during your next cycle. So roll out your mat and get some ohmm-mazing relief!

As part of our series on yoga and periods for International Women’s Day, we have teamed up with Asan, a brand that makes the easiest period cups to use.

The Asan cup is designed to be completely leak-proof, making it the perfect period product while doing yoga. Whats’s more, they’re super sustainable as  one Asan cup  replaces the waste of 2,500 pads. The best part? For every Asan cup they sell, they donate one to a woman or girl in rural India who can't afford safe period care and provide extensive menstrual health education.

Follow them on Instagram to learn more about their work.

Ready to make the switch to the best menstrual cup for yoga?

Shop on asancup.in with the code KOSHAYOGA for an exclusive 25% off.