10 Best Yoga Poses for Period Cramps and Relieve Discomfort

Introduction

Period cramps, also known as dysmenorrhea, are a common and often painful part of many women’s monthly cycle. These cramps typically occur in the lower abdomen and can radiate to the back and thighs, sometimes accompanied by headaches, nausea, and fatigue. While pain relievers are commonly used for quick relief, they only mask the discomfort temporarily. Yoga is a mild yet efficient means of reducing pain for people seeking a long-lasting, natural remedy.

Yoga poses specifically designed to stretch the lower back, hips, and abdominal muscles can help alleviate menstrual pain by improving blood flow and reducing tension. Moreover, yoga encourages deep breathing and relaxation, helping to calm both body and mind during this sensitive time.

In this guide, we’ll explore the 10 best yoga poses for period cramps that are easy to practice and highly effective. These poses will not only help relieve pain but also restore balance and promote a sense of well-being throughout your cycle.

1. Child’s Pose (Balasana)

Child’s Pose is a deeply relaxing posture that gently stretches your lower back and hips, which are often tense during menstruation.

• How to Do It:

  • Kneel on the floor, connect your big toes, and sit back on your heels.

  • Separate your knees to about hip-width and bend forward, extending your arms in front of you.

  • Place your forehead on the mat and take deep, calming breaths.

• Benefits:

  • Relieves tension in the back and hips.

  • Calms the nervous system.

  • Promotes relaxation and eases anxiety.

• Duration: Hold for 2–5 minutes, inhaling deeply and slowly.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

This easy movement between Cat and Cow poses relieves lower back strain and increases spinal flexibility.

• How to Do It:

  • Begin by getting down on your hands and knees at a table.

  • Inhale deeply, arch your back, and elevate your head and tailbone into Cow Pose.

  • Pull your stomach in (cat posture), tuck your chin to your chest, arch your back, and exhale.

  • Continue the flow with your breath.

• Benefits:

  • Enhances spinal mobility.

  • Relieves lower back pain.

  • Stimulates abdominal organs, promoting circulation.

• Duration: Flow for 1-3 minutes, synchronizing your breath and motions.

3. Cobra Pose (Bhujangasana)

Cobra Pose softly stretches the abdomen and opens the chest, which relieves lower back pain and menstrual cramps.

• How to Do It:

  • Lie face down with your legs extended and palms flat against the ground beneath your shoulders.

  • Take a deep breath, then raise your chest off the floor by bringing your hands together.

  • Maintain a small bend in your elbows and separate your shoulders from your ears.

  • Look forward or slightly upward.

• Benefits:

  • Opens the chest and stretches the abdomen.

  • Improves blood circulation.

  • Reduces stress in the lower back and pelvis.

• Duration: Hold for 30 seconds to a minute while inhaling deeply.

4. Reclining Bound Angle Pose (Supta Baddha Konasana)

This restorative position expands the hips and relaxes the pelvic muscles, which is ideal for easing period cramps.

• How to Do It:

  • Lie flat on your back, bringing the soles of your feet together and dropping your knees to the side.

  • Place your hands at your sides or on your stomach, palms up.

  • Close your eyes and breathe deeply.

• Benefits:

  • Relaxes the pelvis and lower back.

  • Enhances blood flow to the reproductive organs.

  • Calms the mind and reduces anxiety.

• Duration: Hold for 5-10 minutes for the most relief.

5. Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose is excellent for stretching the hips and relieving tightness in the lower back.

• How to Do It:

  • Begin in a tabletop position, bringing your right knee forward toward your right wrist.

  • Extend your left leg straight back.

  • Maintain a square posture with your hips and fold forward, extending your arms in front.

• Benefits:

  • Deeply stretches the hips and glutes.

  • Releases tension from the lower back.

  • Enhances blood flow to the pelvic region.

• Duration: Hold each side for 1–3 minutes, breathing deeply.

6. Bridge Pose (Setu Bandhasana)

Bridge Pose is a gentle backbend that strengthens the back muscles and opens up the hips, providing relief from menstrual discomfort.

• How to Do It:
• • Position your feet flat on the floor, hip-width apart, and bend your knees while lying back.

  • Hold your arms at your sides, palms facing down.

  • Take a breath, place your feet on the mat, and lift your hips to the ceiling.

  • Clamp your hands behind your back and drop your arms for support.

• Benefits:

  • Stretches the chest, neck, and spine.

  • Relieves lower back pain.

  • Improves blood circulation to the pelvic region.

• Duration: Hold for 30 seconds to 1 minute, breathing deeply, before slowly releasing.

7. Legs Up the Wall (Viparita Karani)

Legs Up the Wall is a restorative position that increases blood flow, lowers edema in the legs, and alleviates lower back strain.

• How to Do It:

  • Put your body against a wall on one side.

  • Swing your legs up onto the wall as you lie back, keeping your back flat on the floor.

  • Let your arms hang loosely at your sides, palms up.

  • Close your eyes and breathe deeply.

• Benefits:

  • Eases menstrual cramps and lower back pain.

  • Promotes relaxation and reduces anxiety.

  • Enhances blood circulation and relieves tired legs.

• Duration: Hold for 5-10 minutes while focusing on your breath.

8. Seated Forward Bend (Paschimottanasana)

Seated Forward Bend is a relaxing pose that lengthens the spine and relieves stress in the lower back and abdomen.

• How to Do It:

  • Sit on the ground, your legs straight ahead of you.

  • Take a deep breath, then raise your arms and straighten your back.

  • Exhale, hinge at the hips, and fold forwards to hold your feet or shins.

  • Allow your head and neck to relax.

• Benefits:

  • Stretches the lower back and hamstrings.

  • Stimulates the reproductive organs.

  • Calms the mind and reduces stress.

• Duration: Hold for 1–3 minutes, breathing deeply.

9. Garland Pose (Malasana)

Garland Pose is a deep squat that opens the hips and stretches the lower back, making it perfect for relieving menstrual cramps.

• How to Do It:

  • Place your feet hip-width apart, but not quite.

  • Lower your hips and bend your knees to squat.

  • Bring your palms together in a prayer stance at your chest, then squeeze your elbows into your inner knees to intensify the stretch.

• Benefits:

  • Opens the hips and groin.

  • Relieves lower back pain.

  • Enhances pelvic circulation.

• Duration: Hold for 1–2 minutes, breathing deeply.

10. Supine Twist (Supta Matsyendrasana)

Supine Twist is a relaxing pose that releases tension in the spine and abdomen, providing relief from cramps and discomfort.

• How to Do It:

  • Hold your legs close to your chest while lying on your back.

  • Make a T-shape with your arms extended out to the sides.

  • Lower your knees to one side while rotating your head in the opposite direction.

  • Keep your shoulders on the mat and your body flat.

• Benefits:

  • Releases tension in the back and hips.

  • Improves spinal mobility.

  • Stimulates digestive organs and reduces bloating.

• Duration: Hold each side for 1–2 minutes, breathing deeply.

Tips for Practicing Yoga During Menstruation

1. Listen to Your Body: If a pose feels uncomfortable, adjust it or skip it entirely.

2. Avoid Intense Inversions: Deep inversions can disrupt natural blood flow during menstruation.

3. Focus on Breathing: Deep, steady breathing can assist reduce discomfort and tension.

4. Use Props: Blankets, cushions, or yoga blocks can make poses more comfortable.

5. Stay Hydrated: Proper hydration helps reduce bloating and discomfort.

Benefits of Yoga for Menstrual Cramps

• Reduces Pain and Discomfort: Yoga stretches relieve tension in the lower back and abdomen.

• Improves Blood Circulation: Poses that open the hips and stretch the spine enhance blood flow.

• Promotes Relaxation: Deep breathing and stretching relax the neurological system.

• Balances Hormones: Regular practice can help regulate menstrual cycles.

• Eases Mood Swings: Yoga reduces anxiety and promotes emotional balance.

Conclusion

Menstrual cramps don’t have to dominate your life. With the right yoga poses, you can find natural relief, improve your comfort, and enhance your overall well-being. Integrating these 10 yoga poses into your routine during your period can help you feel more grounded, relaxed, and pain-free. To reap the maximum advantages, pay attention to your body, breathe deeply, and practice on a regular basis.

FAQs

Q1. Can yoga really relieve period cramps?

Yes, yoga helps to relax the muscles, improve blood flow, and release tension in the pelvic region, all of which alleviate menstrual cramps.

Q2. How often should I do yoga for period cramps?

Practicing yoga 3 to 4 times a week, particularly throughout your period, can help to minimize pain and discomfort.

Q3. Are there any poses I should avoid during my period?

It’s recommended to avoid intense inversions like Headstands or Shoulder Stands during menstruation, as they can disrupt blood flow.

Q4. Can beginners try these yoga poses for cramps?

Absolutely! These poses are beginner-friendly and can be modified with props for added comfort.

Q5. How long should I hold each pose?

Ideally, hold each pose for 1–3 minutes, focusing on deep, slow breathing for maximum relief.