When cramps hit, your first instinct might be to curl up and do nothing — and honestly, that’s valid. But if your body’s calling for a little gentle movement, yoga can be a powerful, accessible tool for soothing period discomfort and reconnecting with yourself.
Practicing yoga during your cycle doesn’t mean pushing through pain. It’s about tuning in, using breath and movement to ease tension, and creating space — physically and emotionally — to ride the wave of your hormones with more care and less resistance.
Gentle yoga for period discomfort can be especially effective — that’s why, below, we break down the best yoga poses for period relief, grounded in science and mindfulness.
🌸 Why Yoga Helps During Your Period
Yoga isn't just something to roll out during your period — it's a long-term practice that supports your body throughout your cycle. Regular yoga has been shown to reduce both the physical pain and emotional stress associated with menstruation.
Studies highlight its benefits in managing dysmenorrhea (painful periods), not only by easing cramps but by lowering prostaglandin levels (the compounds that cause pain and inflammation) and improving blood flow to the uterus.
Yoga also supports the nervous system, helping shift the body into a state of rest and repair. It’s increasingly recognized alongside other holistic strategies like herbal therapy, heat application, and acupuncture as a safe, complementary option for menstrual health. Practiced regularly, it helps build stress resilience, regulate hormones, and reduce overall period discomfort — not just for one week a month, but over time.
And the best part? You don’t need to be flexible or experienced. Just start where you are, listen to your body, and let the mat become a space for care and calm.
👉 Related: The Menstrual Cycle Decoded: What Happens and How to Work With It
🧘♀️ Best Yoga Poses for Menstrual Relief
Here are five beginner-friendly poses that can ease discomfort and promote relaxation. You can do them on your mat, your bed, or even the floor with a pillow nearby.
1. Child’s Pose (Balasana)
Relieves: Lower back pain, pelvic tension, fatigue
Kneel down, big toes touching, knees wide. Fold forward, resting your forehead on the mat or a cushion. Let your arms stretch forward or fall alongside your body. Breathe deeply into your lower belly.
Why it helps: Gently compresses the abdomen and soothes the nervous system.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
Relieves: Pelvic cramps, spinal tension
Move gently between arching and rounding your spine. Inhale to arch (cow), exhale to round (cat), syncing each movement with your breath.
Why it helps: Encourages circulation through the spine and pelvis while calming the mind.
3. Reclined Bound Angle Pose (Supta Baddha Konasana)
Relieves: Emotional stress, abdominal tightness
Lie on your back with soles of the feet together and knees falling open. Use pillows or folded blankets under your knees if needed.
Why it helps: Opens the hips and heart, inviting softness and emotional release.
4. Legs-Up-the-Wall (Viparita Karani)
Relieves: Fatigue, swelling, anxiety
Scoot your hips close to a wall and swing your legs up. Let your arms rest by your side, palms up. Stay here for 5–10 minutes.
Why it helps: Supports lymphatic drainage, reduces swelling, and soothes an overactive mind.
5. Savasana with Heat Pad
Relieves: Everything
Lie flat on your back with a pillow under your knees and a heat pack on your belly. Focus on your breath or play a guided body scan.
Why it helps: Grounds your nervous system, relieves pain, and helps you reconnect with your body in stillness.
💡 A Few Tips Before You Begin
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Listen first. If you're in severe pain or feel depleted, resting may be more healing than moving.
- Go slow. This isn’t about performance — it’s about presence.
- Wear what feels good. This is your time to be held — physically and emotionally. Relief’s Cotton String Bikini or Feel Nothing Bikini can give you that sense of support and leak-proof comfort during movement (or full stillness).
🧘♀️ Final Thought
Yoga during your period isn’t about “fixing” your body — it’s about honoring it. Whether you're moving through cramps, fatigue, or emotional intensity, these poses are small acts of care that invite softness, strength, and self-trust. Your body knows what it needs. Let yoga be a way to listen.
References
[1] Yoga as a complementary treatment for dysmenorrhea: A systematic review.
[2] Exploring the Effects of Yoga on Dysmenorrhea: A Systematic Review
[3] Poses
[4] Health impacts of yoga and pranayama: A state-of-the-art review
