Best Yoga Poses for Periods & Menstrual Cramps

Why Practice Yoga During Your Period?

• Relieves lower back and abdominal cramps

• Reduces bloating and tension

• Calms the nervous system and soothes mood swings

• Improves blood flow and digestion

• Encourages rest, mindfulness, and self-care

Note: Avoid intense inversions or advanced backbends during heavy flow. Always listen to your body.

1. Child’s Pose (Balasana)
A gentle resting posture that stretches the lower back and relieves tension in the abdomen.

How to do it:

• Kneel down, bring big toes to touch, knees wide apart

• Fold forward, resting your forehead on the mat

• Arms extended forward or by your sides

• Breathe deeply for 1–2 minutes

Benefits: Calms the mind, reduces fatigue, and eases pelvic pressure.

2. Reclining Bound Angle Pose (Supta Baddha Konasana)
A restorative pose that opens the hips and calms the nervous system.

How to do it:

• Lie on your back, bring soles of the feet together

• Let the knees fall open (use pillows for support)

• Place one hand on the belly and one on the heart

• Breathe slowly for 3–5 minutes

Benefits: Relieves cramps, opens the pelvic area, and soothes anxiety.

3. Cat-Cow Pose (Marjaryasana-Bitilasana)
A fluid motion between arching and rounding the spine that improves circulation and eases back pain.

How to do it:

• Start in tabletop position

• Inhale: arch the spine, lift the tailbone and head (Cow)

• Exhale: round the spine, tuck the chin and pelvis (Cat)

• Repeat slowly for 1–2 minutes

Benefits: Reduces abdominal tension, soothes backaches, and improves flexibility.

4. Supine Twist (Supta Matsyendrasana)
A gentle spinal twist that massages internal organs and eases lower back pain.

How to do it:

• Lie on your back, bend your knees, and drop them to one side

• Extend the opposite arm and look in the other direction

• Hold for 1–2 minutes each side

Benefits: Stimulates digestion, relaxes muscles, and relieves bloating.

5. Legs Up the Wall (Viparita Karani)
A deeply relaxing pose that reduces fatigue and calms the nervous system.

How to do it:

• Sit sideways next to a wall

• Swing your legs up as you lie on your back

• Let arms rest by your sides, palms up

• Stay here for 5–10 minutes

Benefits: Reduces swelling, calms menstrual anxiety, and eases pelvic tension.

6. Savasana (Corpse Pose)
A meditative resting posture that integrates the effects of the entire practice.

How to do it:

• Lie flat on your back

• Legs slightly apart, arms by your sides

• Close your eyes, breathe naturally

• Stay for 5–10 minutes

Benefits: Encourages total relaxation, reduces stress, and restores energy.

Tips for Practicing Yoga During Periods

• Use props like pillows, blankets, or bolsters for extra support.

• Practice in a warm, quiet space.

• Focus on deep, mindful breathing.

• Keep movements slow and gentle.

• Stay hydrated and rest when needed.

Final Thoughts

Your period is a time to slow down, tune in, and nourish yourself. Yoga offers a compassionate way to support your body through cramps, emotional shifts, and low energy. Just a few poses can make a significant difference in how you feel physically and mentally.

So the next time you're on your period, roll out your mat and give these soothing poses a try — your body will thank you.