The best yoga poses for Period aren’t just for those with a uterus. Your period starts a few days each month, in the form of menstrual cramps and PMS (premenstrual syndrome).

Reading this list, the last place you’d want to find relief would be on a yoga mat. Many of us prefer to curl up in bed with a heating pad and snacks, but yoga poses (physical yoga poses) have been proven time and again to help reduce the pain associated with menstrual cramps, as well as many other symptoms associated with PMS.

4 Yoga Poses for Period Cramps and PMS Relief

Menstruation is not just a few days of bleeding each month—it’s a cycle that starts with early signs like period cramps and PMS (premenstrual syndrome). For many, cramps can be intense and uncomfortable, accompanied by symptoms such as headaches, bloating, mood swings, nausea, and fatigue.

While curling up in bed with a heating pad may seem like the best option, research shows that yoga can help reduce menstrual pain and improve overall well-being. Gentle, restorative poses can relax tense muscles, balance hormones, and calm the nervous system.

How Yoga Helps Relieve Period Cramps and PMS

Period cramps, medically called dysmenorrhea, occur when the uterus contracts due to hormone-like chemicals called prostaglandins. These contractions can also cause pain in the lower back, hips, and thighs.

Studies show that gentle physical activity like yoga can:

• Reduce inflammation and prostaglandin levels
• Lower cortisol (stress hormone)
• Improve blood circulation
• Relax tense muscles
• Promote deep breathing and mental calmness

Unlike high-intensity workouts, yoga focuses on mindful movement and breathwork, making it especially beneficial during menstruation.

4 Best Yoga Poses for Period Cramps

These poses are restorative, meaning they use props for support and can be held for 5–20 minutes. They gently stretch the body, ease cramps, and calm the mind.

1. Supta Baddha Konasana (Supported Cobbler’s Pose)

Props: Bolster, blanket, strap, 2 blocks

• Sit in front of a bolster and bring the soles of your feet together.
• Loop a strap around your hips and feet for gentle support.
• Lie back on the bolster, using blocks under your thighs if needed.
• Relax and breathe deeply.

2. Setu Bandha Sarvangasana (Supported Bridge Pose)

Props: Bolster, strap, 1 block

• Lie back on a bolster with your shoulders slightly off the top.
• Strap your ankles together and place your heels on a block.
• Keep your arms relaxed and let your back release into the support.

3. Paschimottanasana (Seated Forward Fold)

Props: Bolster, blanket, block

• Sit on a folded blanket with legs extended.
• Place a bolster across your thighs and a block on top.
• Lean forward to rest your forehead on the block, allowing your back to round gently.

4. Viparita Karani (Legs-Up-the-Wall Pose)

Props: Blanket or thin bolster

• Sit sideways next to a wall, then swing your legs up against it.
• Place a folded blanket under your hips for gentle elevation.
• Rest your arms comfortably by your sides.

Are Yoga Inversions Safe During Menstruation?

Inversions are poses where the pelvis is above the heart, such as handstand, headstand, and even downward dog. Traditional yoga philosophy suggests avoiding them during menstruation to maintain the body’s natural downward energy flow (apana).

READ MORE: 8 Easy Back Exercises at Home: Make Your Upper Body Stronger

However, modern yoga therapists argue there’s no scientific evidence that inversions are harmful during your period. Ultimately, it’s a personal choice—listen to your body and only do what feels right.

Tips for Practicing Yoga on Your Period

• Avoid pushing your body—choose gentle, restorative poses.
• If you feel fatigued, skip the practice and rest.
• People with conditions like PCOS or endometriosis should consult a doctor before trying new poses.
• Combine yoga with other supportive treatments for best results.

Conclusion

Your menstrual cycle is a natural rhythm of your body—sometimes calling for rest, sometimes for gentle movement. Yoga offers a safe, effective way to ease period cramps, balance your mood, and reconnect with your body during this time.

Just like the ocean’s tides and the moon’s phases, our bodies flow through cycles. Use your period as an opportunity to slow down, nurture yourself, and embrace self-care.

FAQs

1. Can yoga completely stop period cramps?
Yoga may not completely stop cramps for everyone, but it can significantly reduce pain and discomfort when practiced regularly.

2. Is it safe to do yoga every day during menstruation?
Yes, gentle and restorative yoga is safe daily during your period—just avoid overly strenuous poses if you feel fatigued.

3. Which yoga pose is best for period cramps?
Viparita Karani (Legs-Up-the-Wall) and Supta Baddha Konasana are highly recommended for relaxation and pain relief.

4. Should I avoid inversions during my period?
It’s a personal choice. Traditional yoga advises against them, but modern experts say it’s safe if your body feels comfortable.