Yoga for Period Cramps: 8 Powerful Poses to Ease Pain
Yoga for period cramps can feel like a lifesaver when those familiar aches show up each month. The world seems to slow down as the tight knots in your belly, the heaviness in your back, and the fatigue that makes even climbing the stairs feel like a marathon take over. Maybe you curl up with a heating pad, sip endless cups of herbal tea, and silently wonder why your uterus insists on staging a protest.
Thank you for reading this post, don't forget to subscribe!I know that feeling well. For years, I dreaded the first few days of my cycle. The pain was exhausting, and it felt like nothing really worked—until, almost by accident, I stumbled on something that changed everything: yoga.
At first, I thought yoga was just about flexibility and calm breathing. But when I started practicing a few simple poses during my period, something shifted. The cramps didn’t disappear overnight, but they softened. My body felt less like a battlefield and more like a place of comfort. Slowly, yoga became my secret weapon for finding balance and relief during that time of the month.
If you’ve ever found yourself reaching for ibuprofen with one hand and clutching your stomach with the other, this post is for you. Today, I’ll share eight soothing yoga poses for period cramps—poses that have helped me and so many others feel grounded, lighter, and more at peace. These aren’t complicated postures that require hours of training. They’re gentle, nurturing, and specifically supportive for menstrual pain relief.
So, let’s roll out the mat together.
Why Yoga Helps with Period Cramps
If you’ve ever wondered why yoga works so well for menstrual pain, it’s all about how movement, breath, and posture affect the body.
- Muscle relaxation: Certain yoga poses gently stretch and release tension in the lower back, hips, and abdomen—the areas that cramp the most.
- Improved circulation: Deep breathing and mindful movement boost blood flow, which helps deliver oxygen and ease the tight, knotted feeling in your pelvic area.
- Hormone balance support: Gentle yoga stimulates the parasympathetic nervous system (the “rest and digest” mode), which helps regulate stress hormones that can worsen cramps.
- Emotional release: Let’s be honest—periods aren’t just physical. They come with mood swings, frustration, and fatigue. Yoga offers a safe space to release that emotional weight.
When I first tried using yoga for period cramps, I was skeptical. But once I started noticing that even five minutes of mindful movement calmed my body, it became something I looked forward to each cycle. It’s not about perfection. It’s about giving yourself the kindness you deserve.
Pose 1: Child’s Pose (Balasana) – Your Safe Haven
Imagine curling into the most comforting ball, almost like you’re being hugged by the earth itself—that’s Child’s Pose. Whenever cramps hit hard, this is often the first pose I sink into.
How to do it:
- Kneel on your mat with your knees apart and big toes touching.
- Fold forward, resting your chest between your thighs.
- Stretch your arms forward or keep them alongside your body, palms up.
- Rest your forehead on the mat or a pillow.
Why it helps:
- Soothes lower back tension.
- Relieves pressure in the abdomen.
- Encourages deep, steady breathing that signals your body to relax.
Pro tip: Place a soft pillow under your belly for extra comfort if cramps feel intense.
When I hold this pose during my period, I feel a sense of surrender—as if I don’t have to fight the discomfort but simply let it ease through me. It’s gentle, grounding, and a reminder that rest is healing too.
Pose 2: Reclined Bound Angle (Supta Baddha Konasana) – Open and Release
This pose feels like opening a window in a stuffy room. Reclined Bound Angle is all about creating space in your pelvis, hips, and belly, where cramps often feel the strongest.
How to do it:
- Lie down on your back.
- Bring the soles of your feet together, letting your knees fall open like butterfly wings.
- Place cushions or yoga blocks under your knees for support.
- Rest your hands on your belly or by your sides.
Why it helps:
- Opens the hips and pelvis for better blood flow.
- Relieves menstrual pain by gently stretching the inner thighs and groin.
- Calms the nervous system for deeper relaxation.
Pro tip: Use a bolster or a folded blanket along your spine for a heart-opening variation that also eases emotional tension.
I sometimes lie in this pose with a lavender eye pillow and soft music playing. It’s not just about physical release—it feels like giving myself permission to slow down and be nurtured.
Pose 3: Cat-Cow Stretch (Marjaryasana-Bitilasana) – Flow for Relief
There’s something magical about gentle movement when cramps feel stuck and heavy. Cat-Cow is a flowing sequence that massages your spine, improves circulation, and helps release tension in the abdomen.
How to do it:
- Start on your hands and knees, with wrists under shoulders and knees under hips.
- Inhale, arch your back, and lift your chest and tailbone—this is Cow Pose.
- Exhale, round your spine, tuck your chin, and draw your belly in—this is Cat Pose.
- Move slowly between the two for several breaths.
Why it helps:
- Increases flexibility in the spine and pelvis.
- Massages abdominal organs for gentle menstrual pain relief.
- Syncs breath with movement, easing stress and tension.
Pro tip: Move at your own pace. When I do this, I sometimes close my eyes and imagine my breath melting away the discomfort.
This pose is especially soothing if you deal with lower back pain during your cycle. It’s like a mini massage you can give yourself.
Pose 4: Supine Twist (Supta Matsyendrasana) – Detox and Release
When cramps feel sharp and radiate into your lower back, twists can be surprisingly comforting. Supine Twist is a simple but powerful pose that wrings out tension from your spine while calming your nervous system.
How to do it:
- Lie on your back and hug your knees into your chest.
- Drop both knees over to one side, keeping your shoulders on the mat.
- Stretch your arms out into a T-shape.
- Turn your head gently to the opposite side for a deeper twist.
Why it helps:
- Relieves lower back discomfort and tightness.
- Stimulates digestion and reduces bloating.
- Improves circulation in the abdominal and pelvic area.
Pro tip: Place a pillow under your knees if the twist feels too deep. During my cycle, I often keep this pose soft and supported, letting gravity do the work.
There’s something deeply calming about lying in a twist—it feels like releasing everything that’s been knotted inside, both physically and emotionally.
Pose 5: Pigeon Pose (Eka Pada Rajakapotasana) – Hip Opener for Flow
Pigeon Pose can feel intense, but when practiced gently, it’s one of the most rewarding poses for menstrual pain relief. Since so much tension collects in the hips, opening this area often brings a deep sense of release.
How to do it:
- Start in Downward Dog or on all fours.
- Bring your right knee forward and place it behind your hands, shin angled across your mat.
- Stretch your left leg back behind you.
- Fold forward over your bent leg, resting on your forearms or a pillow.
Why it helps:
- Releases hip tension that contributes to pelvic pain.
- Improves circulation in the reproductive area.
- Supports emotional release, since hips often store stress.
Pro tip: Keep it supported. If your hips don’t reach the mat, place a folded blanket or block under your front hip. When I’m cramping, I rest my forehead on stacked pillows—it transforms the pose from intense to nurturing.
Sometimes, I’ve found myself crying softly in Pigeon Pose during my period—not from pain, but from the release it offers. It’s proof that yoga doesn’t just ease cramps, it helps us let go of what we’ve been holding emotionally too.
Midway Reflection: Why Listening to Your Body Matters
By now, you might notice a pattern: these poses aren’t about pushing harder or holding longer. They’re about tuning in. During your period, your body isn’t asking for high-energy workouts or rigid discipline. It’s asking for compassion, softness, and space to breathe.
I used to think rest made me weak. Now, I see it as a form of strength. Giving yourself permission to slow down during your cycle isn’t indulgent—it’s necessary. And when you choose yoga as your tool for relief, you’re not just easing pain. You’re rewriting the relationship with your own body.
That’s why the second half of our flow will focus on even more restorative poses—perfect for those days when you want maximum comfort with minimum effort.
Pose 6: Legs Up the Wall (Viparita Karani) – The Ultimate Reset
If there’s one pose that feels like hitting the reset button on a painful period day, it’s this one. Legs Up the Wall is incredibly simple but deeply effective.
How to do it:
- Sit sideways against a wall.
- Swing your legs up so they rest flat on the wall while your back lies comfortably on the floor.
- Place a pillow or folded blanket under your hips for support if you like.
- Rest your arms by your sides, palms up.
Why it helps:
- Promotes circulation and reduces swelling in the legs.
- Relieves pelvic congestion that can worsen cramps.
- Encourages full-body relaxation and stress relief.
Pro tip: Close your eyes and breathe slowly. Sometimes I place a warm compress on my lower belly in this pose—it feels like combining two forms of comfort at once.
This pose is one of my go-tos before bed during my cycle. It helps me let go of the day, and I often sleep more peacefully afterward.
Pose 7: Supported Bridge Pose (Setu Bandhasana) – Gentle Lift for Balance
Bridge Pose is often practiced as a strength-builder, but when you add support, it transforms into a calming posture that encourages circulation and hormone balance.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Lift your hips slightly and place a yoga block or pillow under your sacrum (the flat bone just above your tailbone).
- Rest your weight onto the block, letting your pelvis tilt gently upward.
- Keep your arms relaxed by your sides.
Why it helps:
- Gently stimulates the pelvic area, easing menstrual pain.
- Supports hormone regulation through improved blood flow.
- Relieves lower back tension.
Pro tip: Don’t overdo the lift. Keep it soft and supported—the goal is comfort, not a workout. I often add calming music or even diffuse essential oils like clary sage or lavender while holding this pose.
This posture feels like being propped up by invisible hands—a reminder that it’s okay to let yourself be supported during difficult days.
Pose 8: Savasana (Corpse Pose) – Deep Rest, Deep Healing
We can’t finish without Savasana. While it might look like “just lying down,” this pose holds so much power—especially during your period. It’s about stillness, surrender, and letting the body heal itself.
How to do it:
- Lie flat on your back with your legs comfortably apart.
- Place a pillow under your knees if your lower back feels tight.
- Rest your arms at your sides, palms up.
- Close your eyes and allow your breath to flow naturally.
Why it helps:
- Calms the nervous system.
- Encourages deep relaxation and stress release.
- Allows your body to integrate the benefits of the entire practice.
Pro tip: Use cozy props—blankets, an eye pillow, or even a weighted blanket. Sometimes I play soft nature sounds and imagine myself floating on gentle waves.
Savasana isn’t just about physical rest; it’s about honoring yourself. When I end my period yoga sessions here, I feel not only lighter but also more connected to my body.
Wrapping It All Together: A Gentle Reminder
Your period doesn’t have to feel like a monthly battle. By weaving in these yoga poses for period cramps, you’re giving your body the tools to ease pain, restore balance, and nurture yourself with compassion.
What I’ve learned most from practicing yoga during my cycle is this: healing doesn’t always come from doing more. Sometimes, it comes from doing less—softening, resting, and listening.
So the next time cramps show up, instead of fighting against them, try rolling out your mat, lighting a candle, and sinking into these poses. Trust me, your body will thank you. Need to know more about best yoga poses!
FAQ
1. Can I do yoga on the first day of my period?
Yes! In fact, gentle yoga can be especially helpful on day one, when cramps and fatigue are often the strongest. Just listen to your body—skip inversions or strenuous poses and stick to restorative options like Child’s Pose or Legs Up the Wall.
2. How often should I practice yoga for menstrual pain relief?
Even 10–15 minutes daily during your period can make a difference. Some women find relief with one longer session, while others prefer shorter, more frequent practices.
3. Are there yoga poses I should avoid during my period?
It’s best to avoid intense backbends, deep inversions (like Headstand), or overly strenuous flows. These can sometimes worsen cramps or disrupt your energy. Focus instead on pelvic yoga and hormone balance yoga poses.
4. Can yoga really balance hormones?
Yoga supports hormone balance indirectly by reducing stress, improving circulation, and calming the nervous system. Over time, this can contribute to more regular cycles and less painful cramps. For chronic or severe issues, always consult a healthcare provider.
5. Do I need yoga props for these poses?
Props like pillows, bolsters, or blocks aren’t required but can make your practice much more comfortable—especially when cramps are strong. Even a rolled-up blanket or household cushion can work beautifully.
Disclaimer:
This post may contain affiliate links. If you purchase through them, we may earn a small commission at no extra cost to you. Also, this content is for informational purposes only and does not substitute professional medical advice.
