Let’s face it—those days of the month can be rough. Between bloating, cramping, and low energy, even the smallest tasks can feel like a mountain to climb. While it’s tempting to curl up and wait it out, gentle movement through yoga can actually help relieve those uncomfortable symptoms and help you feel more grounded.
If you live in a fast-paced city like Dubai, where most women juggle busy schedules, family, and careers, self-care becomes even more important—especially during your cycle. This post is designed to give you a few simple, effective yoga poses you can turn to when bloating or cramps hit.
Let’s explore five easy-to-follow yoga poses that support digestion, soothe your body, and reduce menstrual discomfort—naturally.
1. Supta Baddha Konasana (Reclining Butterfly Pose)
This gentle reclining pose opens the hips and supports the lower abdomen, helping relieve bloating and cramping. It also promotes deep relaxation—ideal for emotional stress during PMS or your period.
How to do it:
- Lie flat on your back.
- Bring the soles of your feet together and let your knees fall out to the sides.
- Place cushions or yoga blocks under your knees for support if needed.
- Rest your hands on your belly or by your sides.
- Close your eyes and stay for 3–5 minutes, focusing on deep belly breathing.
Why it works: This pose relaxes the pelvic region, improves blood circulation, and eases tension in the lower abdomen and hips.
2. Apanasana (Knees-to-Chest Pose)
Apanasana is sometimes called the “wind-relieving pose”—and for good reason. It’s one of the best yoga poses to relieve bloating, gas, and abdominal discomfort.
How to do it:
- Lie on your back and gently draw both knees toward your chest.
- Wrap your arms around your shins or hold opposite elbows.
- Rock gently side to side to massage your lower back.
- Breathe deeply for 5–10 slow breaths.
Why it works: This pose gently compresses the abdomen, stimulating digestion and helping eliminate gas and bloating.
3. Supta Matsyendrasana (Reclining Spinal Twist)
Twists are fantastic for wringing out tension and supporting digestive organs. This gentle spinal twist helps ease bloating, soothe lower back pain, and calm the nervous system.
How to do it:
- Lie on your back, draw your right knee to your chest, and guide it across your body to the left.
- Extend your right arm out to the side and gaze to the right.
- Keep both shoulders on the floor. Use a cushion under the knee if needed.
- Hold for 1–2 minutes, then switch sides.
Why it works: Twisting motions help stimulate the digestive system and relieve trapped gas, while the stretch soothes the spine and abdominal area.
4. Balasana (Child’s Pose)
A go-to pose for grounding and comfort, Child’s Pose helps release tension from the back, hips, and belly while inviting deep rest.
How to do it:
- Kneel on the floor, big toes together, knees wide apart.
- Fold forward, extending your arms in front or resting them alongside your body.
- Let your forehead rest on the mat or a cushion.
- Stay for 2–3 minutes, breathing into your lower belly.
Why it works: This pose relaxes the nervous system and gently compresses the abdomen, helping relieve cramps and emotional tension.
5. Setu Bandhasana (Bridge Pose)
Bridge Pose gently stimulates abdominal organs, reduces fatigue, and improves circulation. When practiced mindfully, it can ease PMS symptoms and mild lower back discomfort.
How to do it:
- Lie on your back with knees bent and feet hip-width apart, flat on the mat.
- Press your feet and arms into the ground as you lift your hips upward.
- Keep your chin tucked and thighs parallel.
- Hold for 5–8 breaths, then slowly lower down.
Why it works: Bridge pose activates the pelvic region, improves digestion, and provides a mild inversion to support blood flow and hormonal balance.
Tips for Practicing During Your Period
- Listen to your body. Some women feel energized and enjoy movement during their cycle; others prefer rest. Yoga meets you where you are.
- Focus on breath. Deep, slow breathing can ease both physical discomfort and emotional fluctuations.
- Avoid intense backbends or inversions during heavy flow, unless practiced under supervision.
Why These Poses Work So Well for Women in Dubai
Living and working in Dubai often means long hours, erratic schedules, and little downtime—especially for women balancing work, family, and community roles. This kind of lifestyle can worsen menstrual discomfort due to stress, lack of movement, and poor posture.
Gentle yoga gives your body the support it craves. Whether you’re at home, in your office, or attending a class at Pratimoksha, taking just 10–15 minutes a day to reconnect with your body can make a real difference.
Ready to Feel Better, Naturally?
If you’re tired of popping pills or just trying to “push through” the discomfort every month, yoga offers a gentle, sustainable way to feel better. These five poses are a great place to start, but they’re even more effective when integrated into a holistic program.
At Pratimoksha Dubai, our Women’s Wellness Therapy program is designed specifically for women like you—those juggling modern responsibilities but wanting a deeper connection to their body, mind, and cycle.
Want to explore what yoga therapy can do for your hormonal and emotional balance?
Join a free trial session or drop by for a consultation to learn more.
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