By UnCrampMe Team

8 Best Yoga Poses for Yoga Period Pain Relief

Feeling period pain and looking for relief? Yoga period pain relief might be the answer. This article will walk you through the best yoga poses to ease menstrual cramps and pain, so you can find comfort during your period.

Key Takeaways

  • Yoga can help period pain by reducing stress, increasing flexibility and strength, and mental benefits that make pain more manageable.
  • Restorative, yin and gentle vinyasa yoga along with Child’s Pose, Supine Twist and Legs-Up-The-Wall can help reduce menstrual discomfort by gentle movement and deep stretching.
  • Adding pranayama and using props can enhance yoga during menstruation and give you more relief and relaxation.

Understanding Yoga for Period Pain

Period cramps or painful cramps are caused by the uterus contracting, often due to the release of prostaglandins or conditions like endometriosis or fibroids. These contractions can be very painful and make it hard to do your daily activities.For these reasons, yoga can be a relief.

Yoga during menstruation gives you:

  • Stress reduction
  • Increased flexibility
  • Muscle strength
  • Relief from period pain
  • A mental shift that makes pain more manageable

Exercise in general is a great way to ease period pain and yoga is no exception. Get your yoga mat out and get relief!

Types of Yoga for Menstrual Pain Relief

Not all yoga is created equal when it comes to managing menstrual pain. Restorative, yin and gentle vinyasa are the best for menstrual pain. These styles are gentle and slow, perfect when your energy is low.

For example, restorative yoga with multiple props and longer holds for the postures creates a nurturing effect and allows the uterus to relax and heal. Moderate intensity exercises including yoga can help relieve menstrual cramps and are good for the heavy days of your cycle. These are a good starting point if you’re looking for poses for period cramps. Some poses for period cramps are:

  • Child’s Pose
  • Supine Twist
  • Cat-Cow Pose
  • Bridge Pose
  • Legs-Up-The-Wall Pose

Try these poses in your yoga practice to help relieve period cramps and relax during your period.

Key Benefits of Yoga for Period Cramps

Yoga has many benefits for those with period cramps. First and foremost it reduces the pain of cramping. The gentle stretches and poses can relieve period cramps and other PMS symptoms like headaches, diarrhea, fatigue, nausea, bloating and mood swings.

Yoga during your period can:

  • Reduce stress
  • Increase flexibility
  • Build muscle
  • Relieve immediate pain
  • Support long term wellness

Yoga is especially good for women with painful periods.

Essential Yoga Poses to Relieve Period Pain

Some yoga poses are more effective than others for period pain. These poses target the lower back, hips and abdomen where period cramps are at their worst. Here are some of the best yoga poses for cramps:

  • Apanasana
  • Balasana
  • Baddha Konasana
  • Supta Baddha Konasana
  • Cat-Cow Pose
  • Reclining Twist
  • Viparita Karani
  • Utkata Konasana

Each of these poses has its own benefits for cramps and relaxation. Whether you’re a beginner or advanced, adding these into your practice will make a big difference to your period. Now let’s dive in.

Apanasana (Knees to Chest)

Apanasana or Knees to Chest is a gentle but effective way to get rid of period cramps. This pose promotes blood flow and awareness in the pelvic area and relieves bloating and cramps. To do Apanasana lie on your back with your knees bent and bring them towards your chest.

Moving your knees in small circles while in the pose can give extra stretch and relaxation. This simple movement stimulates the pelvic area making it one of the best yoga poses for period pain relief.

Balasana (Child’s Pose)

Balasana or Child’s Pose is another great pose for period cramps. This pose stretches the lower back and hips and gives much needed relief from period pain. To get into Child’s Pose kneel on your yoga mat with your big toes touching and sit back on your heels. Extend your arms forward and rest your forehead on the mat.


  • Massages the reproductive organs
  • Unwinds tension in the back, shoulders and neck
  • Helps the body relax and relieve pain whether it’s mild or intense.

Baddha Konasana (Bound Angle)

Baddha Konasana or Bound Angle is great for stretching the inner thighs and hips which can get tight during menstruation. Sit with your knees bent and then bring your soles of your feet together. This will get you into the correct position. Hold your feet with your hands and gently press your knees towards the floor.

Bending forward while keeping your spine straight gives a deeper stretch. This variation opens the hips even more and gives a deeper stretch making it a great pose for period cramps.

Supta Baddha Konasana (Reclined Bound Angle)

Supta Baddha Konasana or Reclined Bound Angle is a restorative pose that relaxes the abdominal muscles and relieves period pain. Lie back on a bolster with your feet together and knees apart. Having your torso supported on a bolster can give you extra comfort.

Using a bolster supports the torso and also relaxes the abdominal and pelvic area. This pose is great for cramps and relaxation during menstruation.

Cat-Cow Pose

Cat-Cow is a dynamic sequence of two poses that releases tension in the back and belly. Start on your hands and knees in a tabletop position, with your wrists under your shoulders and knees under your hips. Inhale as you drop your belly to the mat in Cow, lift your chin and chest.

Exhale as you draw your belly to your spine and round your back to the ceiling in Cat. This flowing movement opens up the body and relieves period pain by releasing tension in the back and belly.

Reclining Twist

Reclining Twist is a calming pose that stretches the back and hips and relieves period pain by stimulating the pelvic floor and abdominal organs. Lie on your back with your knees bent and drop your knees to one side, keeping your shoulders on the floor.

Releases tension in the back and hips and is great for period pain. Gentle spinal twist also relaxes and helps with cramps.

Viparita Karani (Legs-Up-The-Wall)

Viparita Karani or Legs-Up-The-Wall is a restorative inversion that improves circulation and reduces period pain. Lie down and elevate your legs against the wall, with a blanket or bolster under your sacrum for support.

Reduces lower back pain and releases tension in the belly and helps with period pain. A soothing and restorative pose perfect for menstruation.

Utkata Konasana (Goddess)

Utkata Konasana or Goddess Pose supports the pelvic area and relieves period pain through gentle stretching and strengthening. Stand with your feet 3 feet apart, turn your feet out to 45 degrees and squat down with your knees bent while keeping your arms active.

Strengthens the legs, glutes and core and opens the hips and chest. Practice regularly to relieve menstrual cramps and support pelvic health.

Yogic Breathing Techniques for Period Pain

Yoga breathing techniques like pranayama are super powerful for period pain as they connect breath to body and relax. You can do pranayama before you move into yoga poses to get relief during periods.

Techniques like Sama vritti pranayama or box breathing involves inhaling for 4 counts, holding for 4 counts, exhaling for 4 counts and holding again for 4 counts for 5-10 rounds.

Deep belly breathing where the belly expands on inhale and softens on exhale is key for pranayama during period pain relief.

Tips for Practicing Yoga During Your Menstrual Cycle

Yoga during periods requires a more gentle approach. It’s best to do a gentler yoga practice, with prop supported poses and forward bends. During heavy days of periods, high intensity exercises may not be suitable, instead do yoga and breathing exercises.

Supporting poses like Supta Baddha Konasana with props:

  • bolsters
  • blankets
  • straps
  • blocks

Yoga during periods can help with relaxation and comfort and blood flow. Each individual should figure out what asana sequence works for her body during periods.

When to See a Doctor

Although yoga is super powerful, it’s still important to know when to seek medical advice. If periods are unusually painful or have changed from what they used to be, it’s time to see a doctor. Conditions like endometriosis, fibroids or pelvic inflammatory disease can cause severe period pain and need medical attention.

If over-the-counter meds and home remedies don’t work for period pain, see a healthcare provider. Periods that are longer than usual can be a sign of secondary dysmenorrhea.


In short, yoga is a natural way to manage period pain. From reducing cramps to other PMS symptoms, the benefits are many. Try incorporating these poses and breathing techniques into your daily routine and you’ll see a big difference in your menstrual cycle.

So next time you feel those cramps coming on, roll out your mat and try these poses. You’ll see how even a few minutes of yoga can bring relief and relaxation. Try it out and see how it changes your period.


Which yoga poses are good for period cramps?

Try Apanasana, Balasana and Cat-Cow Pose to relieve period cramps. These poses will help with discomfort and relaxation during periods.

Can yoga help with severe period cramps?

Yes, yoga can help with severe period cramps as it reduces stress, improves flexibility and strengthens muscles. But see a doctor if the cramps are unusually severe or have changed.

Should I do high intensity yoga during my period?

No, avoid high intensity yoga and do gentler prop supported poses and forward bends instead.