Best Yoga Poses for Menstrual Cramps

Menstrual cramps, a common struggle for many, bring discomfort during the monthly cycle. The ache and unease often disrupt daily life, impacting work and routines. Yet, there’s a silver lining: yoga poses for menstrual cramps. Its gentle, purposeful movements have been a refuge for countless individuals, offering relief from these cramps. Yoga isn’t just about stretching; it’s a serene haven that eases the grip of cramps while fostering relaxation and comfort. This ancient practice holds promise, not as a cure-all, but as a supportive aid in navigating the waves of discomfort during menstruation.

Understanding Menstrual Cramps

Menstrual cramps, often an unwelcome visitor during that time of the month, stem from the uterus contracting to shed its lining. These contractions can cause pain and discomfort, with symptoms ranging from dull aches to sharp, throbbing pains in the lower abdomen. It’s a shared experience for many, and the quest for relief often leads to exploring natural remedies.

Stress and tension act as notorious accomplices, intensifying these cramps. The hustle of modern life, deadlines, and everyday pressures can take a toll on our bodies, exacerbating menstrual discomfort. This is where the ancient practice of yoga steps in as a calming ally. By focusing on gentle movements and deep, rhythmic breathing, the best yoga poses for menstrual cramps help ease the grip of stress. It’s not just a physical exercise; it’s a holistic approach that addresses both the body and the mind. 

Practicing yoga during menstruation becomes a serene journey toward relief, providing a natural and soothing balm for the challenges that come with menstrual cramps.

Yoga and Menstrual Health

Yoga’s tie to menstrual health runs deep, offering a gentle yet powerful remedy for cramps. Certain poses, like Child’s Pose or Supine Twist, are specifically aimed at easing discomfort. The magic lies in honoring your body’s cues—listening keenly and moving gently. During menstruation, it’s crucial to embrace poses that soothe rather than strain. Yoga fosters a nurturing environment, calming not just the body but also the mind. The targeted stretches and mindful breathing enhance blood flow to the pelvic region, alleviating cramps naturally. By tuning into your body’s needs and choosing poses that provide relief, yoga becomes a trusted ally in navigating the challenges of menstrual health with grace and comfort.

Best Yoga Poses for Menstrual Cramps

Child’s Pose (Balasana)

Child’s Pose involves kneeling and lowering the torso forward, arms extended, and forehead resting on the ground. This pose gently stretches the lower back and relaxes the pelvic area. Its calming effects can help alleviate menstrual discomfort by promoting relaxation and releasing tension in the lower back.

Cat-Cow Stretch (Marjaryasana-Bitilasana)

This dynamic movement involves transitioning between arching the back upward (Cat Pose) and dipping it down (Cow Pose) while on hands and knees. The rhythmic breathing coordinated with these movements eases tension in the spine and abdominal muscles. This combination aids in reducing cramps by promoting circulation and relaxation in the abdominal area.

Supine Twist (Supta Matsyendrasana)

The Supine Twist is performed lying on the back, bringing one knee toward the chest and guiding it across the body. This pose releases tension in the back and hips, enhancing blood circulation to the pelvic region. Modifying this pose for comfort, especially during menstruation, may involve using props like cushions or adjusting the degree of the twist.

Reclining Bound Angle Pose (Supta Baddha Konasana)

In the Reclining Bound Angle Pose, one reclines on the back, bringing the soles of the feet together and allowing the knees to fall gently to the sides. This pose opens the hips and groin, providing relief from tension and discomfort. Props like cushions or blocks can enhance relaxation during this pose, making it more accessible during menstruation.

Standing Forward Bend (Uttanasana)

Uttanasana is the best yoga during periods. It involves a forward fold from a standing position, stretching the lower back and abdominal area. This pose can ease tension in these regions and might be modified by softening the knees or using props for those experiencing intense cramps.

Camel Pose (Ustrasana)

Ustrasana, or Camel Pose, is a potent backbend that can alleviate abdominal tension. Approach it gently, respecting your body’s limits to avoid strain. Its deep stretch can aid in easing discomfort, yet its intensity requires mindfulness. Listen keenly to your body’s signals, avoiding excessive force. 

Supported Bridge Pose

Elevate your hips on a yoga block or bolster in Bridge Pose to relieve lower back pressure and improve blood circulation, aiding in menstrual relief. This supported variation offers a milder stretch and comfort during menstruation.

These yoga poses offer specific benefits for relieving menstrual discomfort by targeting areas of tension and promoting relaxation. Adapting these poses with individualized modifications can enhance comfort and make them more suitable during menstruation.

Tips for Practicing Yoga during Menstruation

Navigating yoga practice during menstruation requires a thoughtful and gentle approach. Here are some practical tips to ensure a comfortable and soothing experience:

Practice Gentle Movements

During your menstrual cycle, opt for yoga poses that are gentle on the body. Focus on stretches and movements that help release tension without exerting too much strain. Avoid intense poses or inversions that may increase discomfort.

Listen to Your Body

Pay close attention to how your body feels during each pose. If a particular movement causes discomfort, modify it or skip it altogether. Your practice should feel nourishing and supportive rather than challenging.

Incorporate Breathwork (Pranayama)

Integrate calming pranayama exercises into your routine to enhance relaxation. Deep, mindful breathing can ease muscle tension and contribute to overall well-being. Consider practices like diaphragmatic breathing or alternate nostril breathing for their calming effects.

Choose Restorative Poses

Include restorative yoga poses for menstrual cramps in your practice, such as supported versions of forward bends or gentle twists. These poses encourage relaxation and help alleviate menstrual cramps by promoting blood flow to the pelvic region.

Use Props for Comfort

Utilize yoga props like bolsters, blankets, or blocks to enhance comfort during poses. Props can provide additional support, making it easier to maintain poses and reducing strain on the body.

Remember, the key is to honor your body’s needs and prioritize comfort over intensity during your menstrual cycle. By adopting a mindful and gentle approach, you can still enjoy the benefits of yoga while respecting your body’s natural rhythm.


Yoga isn’t just about poses; it’s a soothing balm for menstrual discomfort. These poses gently ease cramps, fostering relief and relaxation. Through yoga for period cramps, you’re not just addressing cramps; you’re nurturing your well-being. So, explore these poses, honor your body’s needs, and discover your path to relief and serenity during your cycle. For personalized guidance and further support, connect with Queen’s Gynaecology. Your journey to menstrual wellness begins with tailored care and understanding. Take that step toward a more comfortable, harmonious cycle—reach out today.

Kashmera Hazra

Kashmera Hazra

Kashmera Hazra is an engineer turned writer. She is an alumnus of the prestigious university Birla institute of technology, Mesra, and has several international journals and research papers in her name. She worked as a content writer with HealthKart and has over six years of experience in this field.

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