Yoga for Period Cramps Soothing Yoga Poses to Ease Menstrual Pain Naturally

That time of the month doesn’t have to be so painful. If you’re someone who experiences period cramps, you know how disruptive and uncomfortable they can be. While painkillers may offer quick relief, they aren’t a long-term solution. The good news? Yoga for period cramps is a natural and effective way to manage menstrual pain and bring comfort to your body.

Certain yoga poses help relax your pelvic muscles, increase blood flow, and reduce stress—all of which are known to ease cramps. In this article, you’ll learn 7 calming yoga asanas, how to do them safely during your period, and why they work.

🧘‍♀️ 1. Supta Baddha Konasana (Reclining Bound Angle Pose)

How to Do It:

1. Lie on your back.

2. Bring the soles of your feet together and let your knees fall out to the sides.

3. Place a pillow or yoga block under each knee for support.

4. Rest your hands on your belly or beside your body.

5. Close your eyes and breathe deeply for 1–3 minutes.

Benefits:

• Opens up the hips and pelvic area.

• Relieves lower abdominal tension.

• Calms the nervous system and reduces emotional stress.

🧘 2. Balasana (Child’s Pose)

How to Do It:

1. Kneel on the mat with your big toes touching and knees wide apart.

2. Sit back on your heels and fold forward, resting your forehead on the mat.

3. Stretch your arms forward or place them by your sides.

4. Breathe deeply and stay for 1–2 minutes.

Benefits:

• Gently stretches the lower back and hips.

• Eases pressure in the abdominal area.

• Promotes deep relaxation and emotional release.

🧘‍♀️ 3. Apanasana (Knees-to-Chest Pose)

How to Do It:

1. Lie on your back and hug your knees into your chest.

2. Hold your shins or the backs of your thighs.

3. Rock gently side to side for a soothing massage.

4. Stay for 1–2 minutes, breathing deeply.

Benefits:

• Relieves lower back tension.

• Gently massages abdominal organs.

• Encourages healthy elimination and reduces bloating.

🧘 4. Setu Bandhasana (Bridge Pose)

How to Do It:

1. Lie on your back with knees bent and feet hip-width apart.

2. Place your arms beside your body with palms facing down.

3. Inhale and lift your hips toward the ceiling.

4. Hold for a few breaths, then slowly release.

Benefits:

• Stimulates abdominal organs.

• Opens the chest and improves blood circulation.

• Reduces lower back pain and menstrual discomfort.

🧘 5. Viparita Karani (Legs-Up-the-Wall Pose)

How to Do It:

1. Sit sideways next to a wall.

2. Lie back and swing your legs up the wall, keeping your back flat.

3. Use a cushion under your hips if needed.

4. Rest here for 5–10 minutes.

Benefits:

• Improves circulation to the pelvis.

• Reduces leg fatigue and cramping.

• Calms the mind and body.

🧘 6. Bhujangasana (Cobra Pose)

How to Do It:

1. Lie on your stomach with hands under your shoulders.

2. Inhale and gently lift your chest, keeping elbows slightly bent.

3. Hold for 15–30 seconds, then slowly lower down.

Benefits:

• Stretches the abdominal muscles.

• Improves blood flow to pelvic region.

• Eases stress and tension in the lower belly.

🧘‍♀️ 7. Ananda Balasana (Happy Baby Pose)

How to Do It:

1. Lie on your back and bend your knees into your chest.

2. Grab the outer edges of your feet or ankles.

3. Open your knees wide, bringing them toward your armpits.

4. Gently rock side to side for 1–2 minutes.

Benefits:

• Stretches inner thighs, hips, and groin.

• Relieves lower back and pelvic tension.

• Soothes emotional irritability.

✅ Additional Tips for Practicing Yoga During Periods

• Use props like pillows or bolsters for extra comfort.

• Avoid inversions like headstands or shoulder stands during heavy flow.

• Stay hydrated and breathe slowly and deeply.

• Practice in a quiet space to relax your body and mind.

• Wear loose, comfortable clothes.

FAQs:

1. Can I do yoga during my periods?
Yes, gentle yoga poses can help relieve cramps, bloating, and fatigue. Avoid intense workouts or inversions during heavy flow days.

2. Which yoga pose is best for period cramps?
Child’s Pose (Balasana) and Reclining Bound Angle Pose (Supta Baddha Konasana) are particularly effective and comforting.

3. How often should I do yoga for period relief?
You can practice these poses daily during your cycle or whenever you feel discomfort.

4. Is it safe to do Cobra Pose during periods?
Yes, as long as it feels comfortable. Cobra Pose can stretch the abdominal muscles and ease lower belly pain.

5. Should I avoid any poses during menstruation?
Yes, it’s best to avoid intense inversions like Headstand or Shoulderstand during heavy flow.

6. Can yoga help regulate periods too?
Regular yoga practice helps balance hormones, reduce stress, and improve blood flow, which can support a more regular cycle over time.

7. Do I need to warm up before doing these poses?
No intense warm-up is required, but gentle stretching or a short walk can help ease into the practice.