Looking for the best yoga postures for menstrual cramps? Wondering if yoga helps with period cramps?
Yes, it does according to midwives in the research studies (see our previous article on the topic).
If yoga works, what are the best yoga postures for menstrual cramps?
Which types of yoga are best?
Should you try Bikram yoga?
Hot yoga?
Iyengar yoga?
Power Yoga? Or stay with Ashtanga yoga?
Here’s a little guide to the differences between these types of yoga:
- Bikram yoga is doing yoga in a sauna-like environment. The temperature will be 100 degrees and you’ll allow the heat to help loosen up your muscles. The high temperature encourages sweat production and toxin removal as well.
- Iyengar yoga is one of the most popular types of yoga, and it’s all about focusing on what you’re doing with each pose. You’ll hold each pose longer than in other forms of yoga.
- Ashtanga yoga is where you’ll do six poses consecutively at your own pace. The poses increase in difficulty and it’s demanding on the body while producing a lot of internal heat.
- Power Yoga is for those who want yoga to be more of a vigorous workout yet still want the flexibility that yoga offers.
There aren’t any specific research studies that prove that one type of yoga is better than another, so get busy and start doing the poses! However, it’s possible that with Ashtanga yoga, you might not have enough of the specific muscles engaged for cramps since only six poses are performed. In this case, the best yoga postures for menstrual cramps may be other types of yoga.
The Best Yoga Postures for Menstrual Cramps are the Animal Poses
The next question you may be pondering is how to do yoga postures for menstrual cramps and which ones you should do. The first thing to know is that the animal poses are great yoga stretches for menstrual cramps.
Here’s a guide on the how-to’s on these best yoga postures for menstrual cramps:
One-Armed Camel – This one is for the abdomen. Kneel on your yoga mat. Place one hand behind your body near your toes. Extend the other arm outward in the same direction, reaching as far as you can behind your body. Your breasts become the hump of the camel. Feel the stretch in your abdomen and chest. Inhale and exhale a few breaths. Repeat on the other side.
Tiger Pose – This is another good exercise for your abdomen and low back. Get on all fours on your yoga mat, lining up your hands underneath your shoulders and your knees under your hips. Press up to a push up position and lift your head to look forward. Then inhale and lift your leg, pointing your toe toward the ceiling. Then exhale and round your back, bringing your leg down to the floor. Repeat with the other leg. Repeat entire exercise a few times.
Cat Pose – Get on all fours on your yoga mat, lining up your hands under your shoulders and your knees under your hips. Take a breath and then lower your chin as close to your chest as possible.
Round your back like a cat, tucking in your pelvis during the process. Exhale the breath and then get out of the pose, arching your back and stretching it as much as possible. Repeat a few times.
Crocodile – This one is for the abdomen. Lie flat on the floor on your stomach with your chin on your hands. (Your elbows are raised towards your head.) Now raise your buttocks off the floor about 4 to 6 inches. Then take a deep breath and hold it for a few seconds. Exhale and return your hips to the floor. Repeat a few times.
By the way, after you perform these best yoga postures for menstrual cramps, you could try a specific tea meant to help cramps. It’s called Woman’s Moon Cycle Tea, and it’s a tea in the Yogi Tea brand line, so you can be assured that it’s a totally natural remedy to use.
This tea contains dong quai, red raspberry and juniper berry. Red raspberry has been used for centuries to normalize female hormones and alleviate cramps. Juniper berry acts on the kidneys, which may be holding onto excess water that is making you bloated.
By the way, are you set on all your vitamins and minerals?
Have you been getting enough of them in your diet?
Is your vitamin mineral supplement a Period Vitamin, one that is specific for your needs as a menstruating woman?
Getting exactly what you need for nutrients is the easiest way to feel the best possible during your period.
