5-Minutes Simple Yoga Routine For Menstrual Cramp Relief
Child's Pose (Balasana)
Begin by kneeling on the floor, then sit back on your heels and stretch your arms forward, resting your forehead on the mat. This pose helps relax your lower back and hips, easing tension and providing comfort.
Cobra Pose (Bhujangasana)
Lie face down with your hands under your shoulders. Slowly lift your chest off the ground, keeping your elbows slightly bent. This gentle backbend stretches your abdominal muscles, improving blood circulation and reducing cramping.
Knee-to-Chest Pose (Apanasana)
Lie on your back and bring your knees to your chest, hugging them with your arms. This pose helps massage the lower abdomen, relieving gas and bloating that often accompany menstrual cramps.
Cat-Cow Pose (Marjaryasana/Bitilasana)
On your hands and knees, alternate arching your back (Cat) and dipping it down (Cow). This movement releases tension in your spine and improves circulation, easing discomfort in the back and belly.
Reclined Butterfly Pose (Supta Baddha Konasana)
Lie on your back and bring the soles of your feet together, allowing your knees to fall open. This relaxing pose opens the hips and eases pelvic tension, providing relief from period pain.
Seated Forward Bend (Paschimottanasana)
Sit with your legs extended in front of you, reach forward, and try to touch your toes. This pose stretches your back and hamstrings, alleviating lower back pain and improving digestion.
Happy Baby Pose (Ananda Balasana)
Lie on your back, bend your knees, and hold your feet with your hands, pulling them down towards your armpits. This pose releases lower back tension and gently massages the lower abdomen.
Bridge Pose (Setu Bandhasana)
Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling. This pose strengthens your lower back and opens your chest, providing relief from cramps.
Corpse Pose (Savasana)
End your routine by lying flat on your back with your arms at your sides, palms facing up. This final relaxation pose helps your body absorb the benefits of the practice and provides deep relaxation.