5 Best Yoga Poses for Period Cramps

Yoga is hailed as the most ancient practice for holistic well-being and it has a remarkable capacity to heal not just the physical body but also the mind and the soul. It is considered that doing yoga Poses can take your body and immunity to a certain level that any other exercise cannot do. However, it is our personal belief that yoga is not just an exercise that you perform, it is a lifestyle that you should live. You may have heard from many people that “Yoga se hi hoga” means it is possible to perform Yoga daily. Research also suggests that yoga can beat cancer, it can help to reverse diabetes, reverse thyroid, etc.

Its therapeutic potential extends to various aspects of physical health, including providing relief from the discomfort of menstruation. In this enlightening journey, we will explore how yoga asanas (poses) can be a natural remedy to eliminate those pesky period cramps and make your menstruation a more comfortable experience and a smooth journey.

How Yoga Asanas Can Help to Alleviate Period Cramps?

Yoga operates on the principle that the body and mind are interconnected and a balanced state of “BEING” promotes overall health. However, if you are someone who suffers from period cramps and is looking to get rid of menstrual pain naturally, then the physical benefits of yoga are particularly advantageous. Here’s how yoga asanas contribute to easing period cramps:

  1. Improved Blood Circulation

TCertain yoga asanas stimulate blood flow to the pelvic area, which can help reduce periods of cramps and discomfort during menstruation.

  1. Muscle Relaxation

Some yoga poses like setu bandhasana target the abdominal and pelvic muscles, releasing tension and reducing the intensity of menstrual cramps.

  1. Stress Reduction

Yoga encourages relaxation and stress reduction, which can alleviate emotional and physical symptoms associated with menstruation.

  1. Hormonal Balance

Consistent yoga practice can help regulate hormones, potentially leading to more predictable and manageable menstrual cycles.

  1. Pain Management

Yoga promotes the release of endorphins, a good hormone in the body that acts as a natural painkiller, which can help ease period-related pain.

What You Should Keep in Mind While Practicing Yoga While You are Menstruating?

First of all, you need to keep in mind that our body is different and it is unique. Thus, one thing, medications, exercise, or yoga may work for somebody but may or may not affect your body. It is because the body your soul lives, the lifestyle that you live, and the food you consume differ for each person, listen to your body and do what suits you the most, and then, start to perform yoga.

During menstruation, a woman feels pain in her back, stomach, lower pelvis, and lower abdomen area. Thus, you must perform yoga that provides ease to these areas. If you are new to yoga then it is recommended to only perform light or little yoga asanas at the beginning and under expert guidance.

  • Listen to your body, be gentle, and perform restorative yoga poses that prioritize relaxation and stretching over strenuous activity.
  • Avoid inversions like Headstand or Shoulderstand, as they can disrupt the natural flow of your period.
  • Incorporate deep, mindful breathing exercises and meditation to reduce stress and alleviate menstrual symptoms.
  • Wear comfortable and breathable clothes that allow you to move freely without restriction
  • Maintain good hygiene after performing yoga by using appropriate menstrual products, and have a plan for managing any potential leaks.
  • Maintaining proper hydration is crucial during your period, so be sure to drink enough water before, during, and after your yoga session.
  • It’s okay to take breaks or rest in Savasana (Corpse Pose) if you feel fatigued or need to recharge.

Best Yoga Poses for Period Cramps

Asanas for period pain focuses on stretching and relaxing the lower abdominal muscles and improving circulation to the pelvic area. Here are some yoga poses that can be particularly helpful:

Supta Baddha Konasana (Supported Cobbler’s Pose)

  • Lie on your back with the soles of your feet together and knees bent outward.
  • Support your knees with yoga blocks or cushions to open the hips gently.
  • Close your eyes, breathe deeply, and relax in this restorative pose.

Setu Bandha Sarvangasana (Supported Bridge Pose)

  • Position yourself on your back, bending your knees with your feet firmly planted on the floor.
  • Raise your hips, ensuring your feet and shoulders remain in contact with the ground.
  • Support your lower back with a yoga block under your sacrum.
  • Relax and breathe deeply in this gentle inversion.

Balasana (Child’s Pose)

  • Begin on your hands and knees.
  • Sit back onto your heels, extending your arms forward.
  • Rest your forehead on the ground and relax in this comforting pose.

Marjaryasana/Bitilasana (Cat-Cow Pose)

  • Assume a position on your hands and knees, maintaining a straight spine.
  • Draw in a breath, curve your back upwards, and gaze skyward (Cow Pose).
  • Exhale, round your spine, and tuck your chin (Cat Pose).
  • Flow between these poses to relieve tension in the spine and lower abdomen.

Pigeon Pose (Eka pada rajakapotasana)

  • Begin in a plank position.
  • Bring your right knee toward your right wrist, then extend your left leg behind you.
  • Lower your hips to the ground and stretch your arms forward.
  • Repeat on the other side.

There are many other yoga poses, but these poses can be immensely beneficial in soothing period cramps and discomfort and a beginner can practice this yoga without professional help. Practicing them regularly, especially during your menstrual cycle, can contribute to a more comfortable and pain-free experience.


Yoga is not just an exercise; it is a path to holistic healing. It is gentle yet shows a powerful influence on the body, mind, and soul making it a natural ally in managing the challenges of menstruation, particularly period cramps. By embracing the healing potential of yoga asanas for period pain and incorporating them into your menstrual routine, you can find relief and great well-being, ensuring that your monthly cycle is a time of balance and comfort.

FAQ Regarding Yoga During Periods

  • Which yoga we Cannot do during periods?

During periods one must avoid inversions like Headstand and Shoulderstand during periods as they may disrupt the natural flow and increase the discomfort.

  • Should we skip yoga during periods?

Yoga during periods can be beneficial however performing under professional guidance is recommended. If not and you are performing independently, you must choose gentle poses and listen to your body’s cues.

  • Can I do Kapalbhati during periods?

It’s generally advisable to avoid kapalbhati and other vigorous pranayama during periods.


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