5 Best Yoga Poses For Periods & Menstrual Cramps

The benefits of yoga are vast, from benefiting runners and cyclists to improving mental health & wellbeing. These yoga poses for periods and menstrual cramps are also known to help combat period discomfort, including period pain and lower back pain.

Dealing with period pain and menstrual cramps can be challenging, but incorporating the ancient practice of yoga into your routine can provide much-needed relief, improve your mood and raise your energy any time of the month, including the time when your hormone levels are at their lowest during your period.

Understandably, moving through chaturangas and jumping up into a headstand is probably the last on your list when your uterus is screaming at you but a gentle restorative and yin based practice can actually help. Yoga not only helps in reducing your physical discomfort but also promotes relaxation and emotional well-being. 

What Causes Menstrual Pain & Cramps?

Period pain, also known as dysmenorrhea, is sadly really common during a menstrual cycle, but shouldn’t be thought of as normal. The discomfort experienced can range from mild to sever and can significantly impact daily activities.

The primary cause of period pain is the production of prostaglandins, which are hormone-like substances that play a role in pain and inflammation. During menstruation, the body produces higher levels of prostaglandins to help the uterus contract and shed its lining. These contractions can lead to cramping and discomfort.

Another significant factor contributing to period cramps and pain is the intensity of uterine contractions. The uterus contracts to expel its lining during menstruation, and when these contractions are particularly intense or prolonged, they can restrict blood flow to the uterine muscle, resulting in pain. This reduced blood flow can exacerbate the discomfort experienced during menstruation.

5 Yoga Poses For Menstrual Cramps

In this post, we’ll explore five of the best yoga poses that can ease painful cramps and make your periods more manageable. Whether you’re a seasoned yogi or a beginner, these poses are simple yet effective ways to find comfort and balance during your menstrual cycle. 

When you practice yoga asanas that are designed to target the affected areas of your body and combine the poses with deep womb breathing we are in the position to self-soothe the pain away. 

Supported Child Pose

Child’s pose has the ability to internally massage and release the abdominal muscles and muscles of your uterus whilst releasing tension from your lower back. You can stay as long as you want in your supported child’s pose and the calming effects it has on your mind are just as beneficial as the relaxation your body will feel.

1. Begin in a kneeling position.

2. Bring your knees as wide as is comfortable and ensure that your big toes are touching.

3. Align your pillows or a bolster in a diamond shape, making sure the corner of the pillows are pointing towards your pelvis.

4. Take a deep breath and as you exhale, release down and surrender into those pillows.

Supported Butterfly Pose

This simple and easy pose is super beneficial at releasing cramps and targeting the hips, inner thighs and lower back. On top of that, it’s also known to regulate your period and balance your flow throughout your period.

1. In a seated position, gather two or three pillows to put at either side of your body and then lie down on your back.

2. Open your knees to the side and bring the soles of your feet together.

3.Release your knees allowing the pillows to support your knees completely, so that the hips can open up and release in their own time. We are allowing gravity to do the work for us here, no need to force anything just simply let go and relax.

You may like to stay in this pose for about 3 to 5 minutes, or longer if you want.

WUKA PERIOD PANTS

Read my WUKA periods pants review – I’ve basically tried every single style and answered all your questions!

They’re one of the best ways I’ve found to start your plastic free period journey.

Supported Bridge Pose

If you’re one of the unlucky ones who also suffer from lower back pain during your period, you will thoroughly enjoy this pose. It’s a nourishing treat for your back and does wonders for your mind, leaving you in a calm and relaxed mental state. 

1. Lie down on your back, bend and place your knees hip-width apart.
2. Inhale and begin to press your feet down.
3. Exhale, use the power in your feet to bring your pelvis up and place the folded pillow under.
4. Release your spine back onto your pillow.

You may like to stay in the pose 3-5 minutes or longer. Listen to your body – only you knows what your body needs – and go with the flow.

Seated Forward Fold

Seated forward folds are known for relaxing and soothing the nervous system but they can also reduce bloating, lower back pain and help to relax the abdominal area when practised correctly.

Whenever you find yourself in a variation of a forward bend you increase the blood flow to the uterus and the reproductive organs. This gentle pose will also help to keep your cycle regular and healthy.

When on your period it’s best that you use a couple of pillows and if you have a very heavy flow, it’s good to practice with legs apart. 

 1. Begin by extending your legs out in front of you and placing the pillows on top of your thighs towards the abdomen. 

2. On an inhale reach your hands upward and exhaling slowly start to fold over your legs onto the pillow. Find a comfortable spot where you are fully supported and if you need to, grab another pillow or two.

3. Use deep breaths into the belly to help you relax into the pose, easing further into the pose with each exhalation 

Savasana (Corpse Pose)

Considered as the most important pose by many yogis, Savasana allows your mind and body to rejuvenate and relax. During your monthly bleed you may like to take several Savasanas per day. Placing some support under your knees may make the position more comfortable and allowing your back to be fully relaxed.

In addition to these 5 different yoga poses, you may also like to practice a guided meditation known as Yoga Nidra which allows you to enter a deep relaxation, rejuvenating your whole body and mind. It can do wonders for your menstrual discomforts and put your mind at ease.

Personally, I’ve found that whilst I might not feel like “exercise” during the first few days of my period, gentle movement and simple movement – often some of the most familiar yoga poses – provide significant improvement from pms symptoms, menstrual cramps and period pain. 

Maja

This post was originally contributed by Maja in 2021 and has been edited by Elle, in 2024.