6 Yoga Poses for When You’re Tired of Period Pain Ruling Your Life.
When period cramps hit, the last thing you might want to do is move. However, gentle yoga is one of the most effective natural ways to alleviate pain. These poses work by increasing blood flow to the pelvic region, releasing tension in the lower back, and calming the nervous system.
Here are 6 yoga poses designed to help you find relief and feel more comfortable.
1. Child’s Pose (Balasana)
Often called the “ultimate chill pose,” this is arguably the best position for period pain. It gently compresses the abdomen to soothe the uterus while stretching the lower back.
How to do it: Kneel on the floor, touch your big toes together, and sit on your heels. Spread your knees wide, then fold forward, resting your forehead on the mat. Reach your arms out in front or rest them by your sides.
Pro Tip: Place a pillow or bolster under your belly for extra support and comfort.
2. Cat-Cow Stretch (Chakravakasana)
This rhythmic movement massages the internal organs and warms up the spine, helping to loosen the tight muscles that contribute to cramping.
How to do it: Start on all fours. Inhale (Cow): Drop your belly towards the mat and look up. Exhale (Cat): Round your spine like a cat, tucking your chin to your chest. Flow slowly between these for 1–2 minutes.
3. Bound Angle Pose (Baddha Konasana)
Also known as Butterfly Pose, this targets the pelvic region and hips, where much of the period-related tension is held.
How to do it: Sit up straight, bring the soles of your feet together, and let your knees fall out to the sides. Hold your feet or ankles.
Modification: If your hips feel tight, place pillows under your knees for support so you can fully relax into the stretch.
4. Supine Spinal Twist (Supta Matsyendrasana)
Twists are excellent for “massaging” the abdominal organs and releasing the lower back, which often aches during menstruation.
How to do it: Lie on your back and hug your knees to your chest. Drop both knees over to one side while keeping your shoulders flat on the floor. Look in the opposite direction of your knees. Hold for 5–10 breaths, then switch sides.
5. Legs-Up-the-Wall (Viparita Karani)
This is a restorative “power move” for when you have zero energy. It helps with bloating, improves circulation, and eases lower body fatigue.
How to do it: Sit sideways as close to a wall as possible. Swing your legs up the wall as you lie back on the floor. Your body should form an “L” shape. Rest your arms by your sides and breathe deeply for 5–10 minutes.
6. Reclining Bound Angle (Supta Baddha Konasana)
This is the most relaxing version of the Bound Angle pose. It allows the abdominal muscles to go completely slack, which can significantly reduce the intensity of contractions.
How to do it: Lie on your back, bring the soles of your feet together, and let your knees open wide.
Comfort Tip: Place a pillow under your head and cushions under your knees. Resting your hands on your lower belly can provide a soothing, warm sensation.
⚠️ A Note on Inversions
In many yoga traditions, “inversions” (like headstands or shoulder stands) are avoided during the first few days of a period. The idea is to support the body’s natural downward flow (Apana) rather than reversing it. Stick to the “grounded” poses above for the best results.
Would you like me to put these into a 15-minute routine for you?