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People with periods know that their monthly cycle brings lows, highs, and, often, some discomfort. It’s all part of the perfectly natural fluctuation of hormones that regulate menstruation, but it can also be a real pain.
Yoga can help in two ways. First, consistently practicing over time helps regulate your endocrine system and reduce stress, which keeps everything on a more even keel. Second, a gentle, restorative practice during your period can calm your nervous system, release tense muscles, and promote relaxation, all of which can help with cramps.
Beginner-Friendly & Restorative Yoga Poses for Period Cramps
Knees to Chest Pose (Apanasana)
Sanskrit Meaning: Apana (Downward moving) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine
Why this Pose: Give yourself a hug while lightly compressing your abdomen
Step-by-Step Instructions:
1. Lie on your back
2. Bend your knees and hug them into your chest.
Abdominal Twist (Jathara Parivartanasana)
Sanskrit Meaning: Jathara (Abdomen) Parivartana (Revolved) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine
Why this Pose: A gentle abdominal twist can feel good
Step-by-Step Instructions:
1. Lie on your back and hug your knees into your chest.
2. Drop both knees over to the right, keeping your shoulders grounded.
3. Extend your left arm out and turn your head to the left.
4. Stay for a few deep breaths before switching sides.
Reclined Bound Angle Pose (Supta Baddha Konasana)
Sanskrit Meaning: Supta (Reclined) Baddha (Bound) Kona (Angle) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine
Why this Pose: Release tension in your hips and pelvis
Step-by-Step Instructions:
1. Lie on your back with your knees bent and your feet touching.
2. Let your knees fall open to either side of your mat.
3. Place blocks or blankets under your knees for additional support.
4. Rest your hands on your belly or take them alongside your body.
Bridge Pose (Setu Bandhasana)
Sanskrit Meaning: Setu (Bridge) Bandha (Lock) Asana (Pose)
Yoga Level: Beginner
Pose Type: Backbend
Why this Pose: Try Supported Bridge for gentle spinal extension
Step-by-Step Instructions:
1. Lie on your back with your knees bent, arms alongside your body, and soles of the feet flat on the floor close to your glutes.
2. On an inhalation, press into your feet and engage your glutes to lift your pelvis off the floor.
3. For a restorative Bridge, slide a block under your sacrum, then lower your hips to rest on the block.
4. To come out, lift your pelvis and remove the block before lowering to the floor.
Fish Pose (Matsyasana)
Sanskrit Meaning: Matsya (Fish) Asana (Pose)
Yoga Level: Intermediate
Pose Type: Backbend
Why this Pose: Stretch the front of your body
Step-by-Step Instructions:
1. Lie down on your back with your legs extended and your arms by your sides.
2. Press into your forearms to lift your chest and head off the floor.
3. Draw your shoulder blades together on your back and lift your chest.
4. Lower the top of your head towards the floor while keeping your chest puffed up.
5. After several breaths, press into your forearms to lift your head back up and release your back to your mat.
Legs Up the Wall Pose (Viparita Karani)
Sanskrit Meaning: Viparita (Inverted) Karani (To Do)
Yoga Level: Beginner
Pose Type: Inversion
Why this Pose: Relax and calm your nervous system
Step-by-Step Instructions:
1. Come to sit with your left side against a wall.
2. Roll onto your back and take your legs up the wall.
3. Move your butt closer to the wall if necessary.
Child’s Pose (Balasana)
Sanskrit Meaning: Bala (Child) Asana (Pose)
Yoga Level: Beginner
Pose Type: Kneeling
Why this Pose: Target pain in the lower back with this stretch
Step-by-Step Instructions:
1. Begin in a hands-and-knees position, then bring your big toes to touch and spread your knees wide.
2. Lower your glutes onto your heels and stretch your arms forward.
3. Bring your forehead to the floor.
Low Cobra Pose (Bhujangasana)
Sanskrit Meaning: Bhujanga (Cobra) Asana (Pose)
Yoga Level: Beginner
Pose Type: Backbend
Why this Pose: Light abdominal pressure can relieve cramps
Step-by-Step Instructions:
1. Lie on your stomach with your palms flat under your shoulders and your elbows pointing straight back.
2. On an inhalation, anchor your pelvis and the tops of your feet to the floor and lift your head and chest without pressing into your palms.
3. On your exhalation, lower your head and chest to the floor.
4. Repeat three times.
Cat-Cow Stretches (Marjaryasana-Bitilasana)
Sanskrit Meaning: Marjari (Cat) Asana (Pose) and Bitila (Cow) Asana (Pose)
Yoga Level: Beginner
Pose Type: Kneeling
Why this Pose: Gentle spinal movement to ease back pain
Step-by-Step Instructions:
1. Begin on your hands and knees with your shoulders over your wrists and your hips over your knees.
2. On an inhalation, tilt your pelvis forward so that your tail lifts, your belly lowers, and your head lifts. This is Cow Pose.
3. On an exhalation, tuck your tail so that your spine curves upward and your head drops. This is Cat Pose.
4. Move back and forth on your inhales and exhales for several breaths.
Benefits of Yoga for Menstrual Health
Relieves Lower Belly and Back Pain
Gentle movement and targeted compression can reduce muscle tension and cramping in the lower abdomen and back.
Reduces Stress
Restorative postures and deep breathing activate the parasympathetic nervous system, helping reduce stress and ease physical discomfort.
Improves Circulation
Certain poses encourage lymphatic drainage and better blood flow, supporting hormone balance.
Poses to Avoid During Your Period
Some yoga practices advise people not to practice yoga at all during their period or to avoid inverted postures, but these prohibitions are more traditional than evidence-based.
Every person is the expert on their own body. If you feel that rest and gentle yoga best serve you at any point in your cycle, listen to yourself. If, on the other hand, you feel better when you stay very active and don’t change your routines, that’s also fine. You decide what’s best for you.
Yoga for Menstrual Health FAQs
Is it okay to do yoga on your period?
Yes, it is! Some practices prescribe ‘moon days’ of rest during menstruation, but you can safely do yoga throughout your cycle.
Which yoga pose is best for period pain?
It’s really up to you to decide which poses feel best during your period. Try each of the recommended poses above and see what works for you.
Which yoga poses should be avoided during menstruation?
Avoid any pose that causes you discomfort. Some practices advise against inverting, but it’s a personal choice for each person.
