The practice of Ashtanga yoga originated in India, where "ashtanga" means "eight-limbed." One of the eight limbs of Ashtanga is "asana," which translates to "poses." In Ashtanga yoga classes, the poses are performed in specific groupings, called series. According to AshtangaYoga.info, the Intermediate Series, or Nadi Shodhana, contains many poses that help alleviate menstrual cramps, including Ustrasana, Dhanurasana, Adho Mukha Svanasana and Paschimottanasana.
Ustrasana
Ustrasana, or camel pose, helps reduce uncomfortable symptoms of menstruation such as cramps, according to "Yoga Journal" magazine. To perform ustrasana, begin by kneeling with your lower legs and tops of your feet pushing into your mat. Tighten your core muscles and keep your back straight as you slowly lean your upper body back. Move your arms behind you and reach your hands toward your heels. Place your hands down on the back of your lower legs as close to your heels as possible without losing the length in your lower back. Stretch your head, neck and back upward as you push your hips forward. Remember to breathe.
Dhanurasana
Dhanurasana, which is also known as bow pose, is therapeutic for menstrual discomfort, as well as for the mild backache and fatigue often experienced with cramps, according to "Yoga Journal" magazine.
Lie face down on your mat with your arms and legs outstretched. Bend your knees up toward your buttocks and grab hold of your ankles with your hands. Now press your feet away from your buttocks and raise your thighs off your mat. The pulling force this position creates on your arms should help you raise your upper body higher. Hold this lifted position for 30 seconds while you breathe deeply.
Adho Mukha Svanasana
Adho Mukha Svanasana, or downward facing dog, is one of the most familiar Ashtanga yoga poses practiced in Western classes. To begin this pose, which helps relieve cramping, come onto your hands and knees on your mat. Ground your hands into your mat as you push back into your feet, which are hip-width apart. Straighten your legs and invert your upper body so that your eyes are gazing between your thighs. Straighten your arms and stretch your tailbone to the sky as you turn your focus toward your breath.
Paschimottanasana
Also known as seated forward bend, Paschimottanasana is a comfortable pose that stretches and increases circulation to your pelvic area. To practice this pose, sit on your mat with your legs straight in front of you. Lift your chest to the sky as you tighten your core muscles.
Bend forward from your hips, keeping your back as straight as possible and your neck aligned with your spine. Reach your arms down your legs and hold onto your lower legs, ankles or feet, depending on your current level of flexibility. As you breathe, try to lower your back slightly each time you exhale.
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