Period cramps, swelling and pain will no longer trouble you, these yoga asanas can bring relief

New Delhi (The Uttam Hindu): On the occasion highlighted in the National Girl Child Day calendar, the focus remains on recognising the strength, resilience and importance of girls. At different stages of life, girls face several physical and mental challenges, and one of the most common among them is severe pain during periods, which often disrupts daily routines. During such times, yoga asanas emerge as a natural and effective way to provide comfort and relief.

During menstruation, problems like pain, cramps, bloating and mood swings are very common and can affect everyday activities. Yoga experts say that regular practice of gentle yoga can significantly reduce these discomforts. Yoga helps increase the release of endorphins, the body’s natural pain-relieving hormones, which ease pain, improve mood and reduce fatigue.

There are several light and relaxing yoga poses that can be safely practised even during periods. These asanas improve blood circulation in the pelvic area and help relax muscles, reducing cramps and swelling. Experts advise avoiding intense workouts and choosing only mild yoga movements. With regular practice, menstrual discomfort can reduce, energy levels improve and overall health remains balanced even during those days.

Balasana (Child’s Pose)

This pose is very soothing during periods. Sit on your knees, bend forward, place your forehead on the floor and stretch your arms ahead. It relaxes the lower back and abdominal muscles, helping reduce pain and cramps. Stay in this position for 1–2 minutes. It also helps reduce bloating and calms the mind.

Supta Baddha Konasana (Reclining Butterfly Pose)

Lie on your back, join the soles of your feet together and let your knees open outward, using support if needed. This pose improves blood flow in the pelvic region and provides relief from cramps and swelling. Practise it for 5–10 minutes for better results.

Apanasana

Lie on your back, bring both knees towards your chest and hold them with your hands. Gently rock side to side. This helps calm abdominal cramps, reduces gas and bloating, and offers quick relief from pain.

Marjaryasana–Bitilasana (Cat–Cow Pose)

Come onto all fours and gently move your spine up and down in coordination with your breathing. This increases spinal flexibility, reduces lower back pain and boosts endorphin levels. It also helps manage mood swings during periods.

Supta Matsyendrasana

Lie on your back, bend one knee across your body and gently press it with the opposite hand. This pose relieves abdominal tightness, reduces bloating and eases pain. Hold for 30–60 seconds on each side.

Including yoga asanas in daily routine can help control period-related problems naturally. However, care should be taken to avoid pressure on the abdomen, and if pain or swelling becomes severe, medical advice should be sought.