Period cramps have a way of showing up uninvited and overstaying their welcome. One minute you’re fine, and the next, you’re curled up with a heating pad, canceling plans, and wondering if the uterus has a personal vendetta. Sure, painkillers help. But sometimes, what your body really needs isn’t just a pill it’s permission to slow down, breathe, and stretch the tension away.
That’s where yoga comes in.
Unlike intense workouts that may aggravate symptoms, certain yoga poses offer gentle relief by relaxing the pelvic muscles, improving blood flow, and calming your entire nervous system. Whether you’re dealing with mild aches or full-on cramping, these six poses are your toolkit for natural, body-positive relief.
Let’s break them down.
Child’s Pose (Balasana)
Sometimes, you just need to fold forward, close your eyes, and let the world (and your uterus) quiet down. Child’s Pose does exactly that.
How to do it:
Kneel on the floor, big toes touching, knees wide apart. Fold forward, resting your torso between your thighs. Arms stretch forward or rest by your sides. Forehead touches the mat (or a pillow).
Why it helps:
- Gently stretches the lower back and hips
- Releases pelvic pressure
- Calms the nervous system
Bonus tip: Place a cushion under your chest or belly for extra support and warmth.
Cat-Cow Pose (Marjaryasana–Bitilasana)
This dynamic duo is perfect when you feel stiff, bloated, or just “off.” It’s movement therapy for your spine and abdomen.
How to do it:
Start on all fours. Inhale, drop your belly and lift your chest (Cow). Exhale, round your spine and tuck your chin (Cat). Move slowly, syncing with your breath.
Why it helps:
- Massages abdominal organs
- Improves circulation to the uterus
- Eases bloating and lower back tension
Do it for: 1–2 minutes, nice and slow.
Supine Spinal Twist (Supta Matsyendrasana)
Crampy and congested in your lower back or sides? This gentle twist works like a wringing cloth — releasing pressure and tension from deep within.
How to do it:
Lie on your back, hug your knees in. Let both knees drop to one side while keeping your shoulders grounded. Extend arms into a T-shape, gaze opposite the knees.
Why it helps:
- Massages internal organs
- Aids digestion and detox
- Soothes nervous system activity
Time it: Hold each side for 1–2 minutes.
Prop tip: Place a folded blanket or pillow under the knees for comfort.
Seated Forward Bend (Paschimottanasana)
This pose may look simple, but it brings deep release to the hamstrings, hips, and especially the lower belly — a key area during your period.
How to do it:
Sit tall with legs extended. Inhale to lengthen your spine, exhale to fold forward from the hips, resting hands on shins, ankles, or feet.
Why it helps:
- Calms the mind and body
- Softens abdominal tension
- Eases fatigue and irritability
Mod it: Sit on a pillow and bend your knees slightly to avoid lower back strain.
Reclining Bound Angle Pose (Supta Baddha Konasana)
If there’s a single pose that screams “let go,” it’s this one. It opens the hips and groin gently while allowing your entire body to fully rest.
How to do it:
Lie on your back, bring the soles of your feet together, and let the knees fall open like butterfly wings. Support under each knee with pillows or yoga blocks.
Why it helps:
- Opens pelvic region and inner thighs
- Enhances blood flow to the uterus
- Encourages full-body relaxation
Stay here: 5–10 minutes (yes, really)
Optional: Add a warm compress on your belly for bonus relief.
Legs Up the Wall (Viparita Karani)
This gentle inversion is a period game-changer. It relieves pelvic heaviness and brings instant calm to your whole system.
How to do it:
Lie on your back with legs resting vertically up a wall. Keep your hips close to the wall, arms relaxed by your sides.
Why it helps:
- Reduces swelling and fatigue
- Calms the nervous system
- Relieves heaviness in the pelvis and legs
How long: 5–15 minutes (perfect before bed)
Support tip: Slide a folded blanket under your hips for more comfort.
Why Yoga Works for Period Pain
Here’s a quick look at what’s happening under the surface when you practice these poses:
| Yoga Benefit | How It Helps Menstrual Cramps |
|---|---|
| Deep breathing | Lowers stress and reduces cortisol (a cramp amplifier) |
| Gentle stretching | Releases tension in pelvic floor and lower back |
| Improved circulation | Aids in reducing stagnation and bloating |
| Nervous system activation | Shifts body into a relaxed, pain-relieving state |
| Supported postures | Help the body release without pressure or effort |
Relief Doesn’t Have to Hurt
Menstruation isn’t a flaw to fix — it’s a cycle to support. Yoga gives you tools to meet your body with compassion instead of frustration. You don’t need to push through the pain or pretend it’s not there. You can move through it — slowly, gently, intentionally.
These six poses won’t erase your period, but they can change how you experience it. With just 10–20 minutes a day, you can ease cramping, reduce emotional tension, and feel more grounded in your body — even during your most uncomfortable days.
Listen to your body. Move when it says move. Rest when it says rest. And breathe always breathe.
FAQs
Yes, especially gentle and restorative poses. Avoid inversions like headstands or shoulder stands, but supported poses like Child’s Pose or Legs Up the Wall are great.
You can practice daily or even multiple times a day if it helps. Listen to your energy levels and focus on comfort, not intensity.
Avoid strong core work, deep backbends, and intense inversions, especially during heavy flow. Stick to calming, grounded poses.
Absolutely. Yoga helps regulate hormones, calm the mind, and reduce physical fatigue, making it a powerful tool for emotional balance.
Props like pillows, blankets, and yoga blocks can increase comfort but aren’t required. Use what you have your bed or couch works just fine
