Period cramps can be frustrating, painful, and exhausting. Whether you’re dealing with mild discomfort or intense pain during menstruation, yoga can offer natural relief. The right poses help relax the pelvic muscles, ease lower back tension, and improve blood circulation.
In this guide, we’ll look at the best 7 yoga poses for period cramps that soothe your body and calm your mind. These poses are gentle, beginner-friendly, and can be done from the comfort of your home.
Instead of reaching for painkillers every time, try these simple yoga stretches to reduce discomfort and feel more in control during your period.
How Yoga Helps with Menstrual Cramps
Menstrual cramps are caused by the contraction of the uterus to help shed its lining. This can lead to lower abdominal pain, lower back soreness, and fatigue.
Yoga helps in multiple ways:
- Relaxes muscles in the abdomen and pelvis
- Improves blood flow to the reproductive organs
- Releases endorphins, which are natural painkillers
- Reduces stress and balances hormones
- Improves digestion and reduces bloating
Unlike intense workouts, yoga during menstruation focuses on restorative and supportive postures. These poses work best when held for longer periods with deep breathing.
1. Child’s Pose (Balasana)
Child’s Pose is one of the most comforting poses when experiencing menstrual cramps. It gently stretches the lower back, hips, and thighs while calming the nervous system.
How to do it:
- Kneel on the mat with your big toes touching and knees wide
- Sit back on your heels and lower your torso forward
- Stretch your arms in front or rest them beside your body
- Let your forehead rest on the mat and breathe deeply
Why it helps:
- Eases tension in the lower back
- Soothes abdominal discomfort
- Promotes rest and emotional release
Tip:
Use a pillow or folded blanket under your torso for added comfort.
2. Reclining Bound Angle Pose (Supta Baddha Konasana)
This restorative pose opens the hips and calms the mind. It’s ideal for relieving pelvic tension and encouraging relaxation.
How to do it:
- Lie on your back with knees bent
- Bring the soles of your feet together and let your knees fall outward
- Place pillows or yoga blocks under your knees for support
- Rest your arms by your side or on your belly
Why it helps:
- Relieves tightness in the inner thighs and groin
- Encourages circulation to reproductive organs
- Reduces stress and anxiety
Tip:
Focus on slow belly breathing for deeper relaxation.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
This gentle flow between two poses helps ease cramps by moving the spine and massaging the abdominal organs.
How to do it:
- Start on your hands and knees in a tabletop position
- Inhale, arch your back, lift your chest and tailbone (Cow)
- Exhale, round your spine, tuck your chin to chest (Cat)
- Continue flowing with your breath for 1 to 2 minutes
Why it helps:
- Improves circulation and eases lower back pain
- Encourages gentle movement through the pelvis
- Loosens tension in the abdominal region
Tip:
Move slowly and allow your breath to guide your motion.
4. Supine Twist (Supta Matsyendrasana)
This reclining twist gently massages the abdominal organs and releases spinal tension. It’s perfect for calming cramps and promoting digestion.
How to do it:
- Lie on your back with both knees bent
- Hug your right knee into your chest
- Cross it over your body to the left, letting it rest on the floor
- Extend your right arm out and look to the right
- Hold for 1 minute and repeat on the other side
Why it helps:
- Stimulates digestion and reduces bloating
- Eases lower back pain
- Calms the mind and body
Tip:
Use a pillow under the bent knee for extra support.
5. Legs Up the Wall (Viparita Karani)
This gentle inversion helps reduce pelvic congestion and promotes relaxation. It’s often recommended for fatigue, anxiety, and hormonal balance.
How to do it:
- Sit sideways next to a wall
- Swing your legs up the wall and lie back on the floor
- Rest your arms by your sides with palms facing up
- Stay in the pose for 5 to 10 minutes
Why it helps:
- Improves blood flow to the abdomen
- Relieves lower back and leg fatigue
- Calms the nervous system
Tip:
Place a folded blanket under your hips for gentle elevation.
6. Cobra Pose (Bhujangasana)
Cobra Pose stretches the abdominal area and opens the chest. It can relieve discomfort in the lower belly and improve energy levels.
How to do it:
- Lie on your belly with legs extended and hands under shoulders
- Inhale and gently lift your chest using your back muscles
- Keep your elbows slightly bent and shoulders away from ears
- Hold for 15 to 30 seconds
Why it helps:
- Opens up the front body and stretches uterus area
- Encourages better breathing
- Energizes the body during fatigue
Tip:
Don’t push too hard. A small lift can still provide great relief.
7. Seated Forward Bend (Paschimottanasana)
This calming stretch lengthens the spine and gently compresses the abdominal area, helping reduce cramps and emotional stress.
How to do it:
- Sit with your legs extended straight in front of you
- Inhale, lengthen your spine
- Exhale, fold forward from the hips and reach toward your feet
- Let your hands rest on your shins, ankles, or toes
Why it helps:
- Relieves tension in lower back and hamstrings
- Stimulates abdominal organs
- Supports emotional release
Tip:
Bend your knees slightly if your hamstrings are tight, and support your head with a pillow.
Additional Tips for Practicing Yoga During Periods
To make your practice more effective and soothing, keep the following tips in mind:
- Focus on deep breathing to relax your nervous system
- Use props like pillows, bolsters, or blankets for support
- Avoid intense backbends or inversions if they feel uncomfortable
- Keep your space warm and quiet to support deep relaxation
- Listen to your body and modify poses as needed
Sample Yoga Flow for Period Cramps
| Pose | Duration |
|---|---|
| Child’s Pose | 2 to 3 minutes |
| Cat-Cow Flow | 1 minute |
| Cobra Pose | 30 seconds |
| Seated Forward Bend | 2 minutes |
| Reclining Bound Angle | 5 minutes |
| Supine Twist | 1 minute each side |
| Legs Up the Wall | 5 to 10 minutes |
Repeat the sequence once or twice a day for noticeable relief.
FAQs About Yoga for Period Cramps
Is it safe to do yoga during your period?
Yes. Gentle yoga can ease cramps, fatigue, and mood swings. Avoid high-intensity poses or deep inversions unless you feel comfortable and supported.
Which yoga poses should be avoided during menstruation?
Avoid strong backbends, full inversions like shoulder stand or headstand, and overly intense core work. Stick to restorative and supportive poses that honor your body.
How often should I practice yoga during my period?
Practicing once or twice daily with gentle poses is ideal. Even short sessions can bring relief. Listen to your body and rest as needed.
Can yoga stop period cramps completely?
While yoga may not stop cramps entirely for everyone, it can significantly reduce their intensity and improve emotional well-being during menstruation.
Do I need props for these poses?
Props like pillows, blankets, or yoga blocks can enhance comfort and support. They are especially helpful for restorative poses that you’ll hold longer.
Final Thoughts
Yoga is one of the most effective and natural ways to reduce period cramps. These 7 best yoga poses for period cramps focus on relaxation, circulation, and gentle stretching. Practicing them regularly can help you feel more comfortable, calm, and connected during your cycle.
Instead of avoiding movement, try embracing a gentle yoga routine. Your body will thank you for it. Take your time, breathe deeply, and let each pose be a moment of relief and care.
