Did you know that some yoga poses can reduce menstrual pain as effectively as over-the-counter medication — and without any side effects?
If you’ve ever curled up in bed with a heating pad during your period, trying to push through cramps, bloating, and irritability, you’re not alone. But here’s the good news: yoga can help — a lot more than most people realize.
In this guide, we’ll walk you through 15 calming yoga stretches that can naturally ease PMS symptoms and menstrual cramps. These stretches help by relaxing the lower back, improving pelvic circulation, balancing hormones, and reducing stress — all of which play a huge role during your cycle.
Whether you’re new to yoga or looking for gentle relief, these poses can be done at home with just a yoga mat and a quiet space.
Table of Contents
How Yoga Helps with PMS and Period Pain
Menstrual discomfort isn’t just “in your head” — it’s physiological. During your period, the uterus contracts to shed its lining, and this release of prostaglandins (chemicals involved in pain and inflammation) causes cramping. On top of that, hormonal fluctuations can lead to bloating, mood swings, fatigue, and headaches.
Gentle yoga stretches can:
- Increase blood flow to the pelvis
- Loosen tension in the hips, lower back, and abdominal area
- Calm the nervous system, reducing anxiety and irritability
- Support lymphatic drainage to ease bloating
- Stimulate endorphin production, which acts as a natural painkiller
What Can Happen After 30 Days of Practicing These Yoga Stretches
| Benefits | Description |
|---|---|
| Reduced Menstrual Cramps | Consistent stretching can improve pelvic circulation and ease uterine contractions, resulting in less pain during your period. |
| Better Hormonal Balance | Gentle yoga may help regulate hormones by lowering cortisol and promoting endocrine health. |
| Improved Mood & Emotional Stability | Daily practice supports mental clarity and emotional regulation by activating the parasympathetic nervous system. |
| Less PMS Symptoms | You may notice fewer headaches, bloating, and mood swings before your cycle begins. |
| Improved Sleep Quality | Relaxing poses like Legs-Up-the-Wall and Reclining Bound Angle can promote deeper, more restful sleep. |
| Increased Flexibility & Mobility | Regular movement improves flexibility in hips, lower back, and hamstrings. |
| Greater Mind-Body Awareness | You’ll become more attuned to your body’s needs, allowing for better self-care throughout your cycle. |
| Reduced Stress & Anxiety | The meditative nature of these stretches helps calm your mind and reduce chronic stress. |
Do’s and Don’ts of Practicing Yoga During Your Period
| Do’s | Don’ts |
|---|---|
| Choose gentle, restorative poses like Child’s Pose and Supine Twist. | Avoid intense workouts, deep backbends, or advanced yoga postures. |
| Breathe slowly and deeply to relax the body and reduce cramping. | Don’t hold your breath or force movement during stretches. |
| Use props like pillows or bolsters for extra support and comfort. | Don’t push your body into discomfort or pain — skip poses if needed. |
| Practice in a calm, warm space where you feel safe and relaxed. | Don’t do inversions like Headstand or Shoulder Stand during heavy flow. |
| Stay hydrated and take breaks whenever necessary. | Don’t ignore signs of fatigue or overexertion — honor your energy levels. |
| Wear comfortable, loose-fitting clothes to allow free movement. | Don’t compare your practice to others — everyone’s body responds differently. |
Before You Begin: Create a Supportive Environment
- Find a quiet, warm space.
- Use props like a pillow, rolled blanket, or bolster for support.
- Breathe deeply and gently in each pose.
- Hold each stretch for 1 to 3 minutes or as long as it feels comfortable.
- Avoid intense or inversion poses (like headstands) during heavy flow.
15 Best Yoga Stretches to Ease Period Cramps
1. Child’s Pose (Balasana)
How it helps: This restful pose gently stretches the lower back and hips while calming the mind.
How to do it:
- Kneel on your mat, big toes touching, knees wide apart.
- Fold forward, resting your torso between your thighs.
- Extend arms forward or let them rest alongside your body.
- Rest your forehead on the mat or a cushion.
- Breathe slowly into your belly.
2. Supine Twist (Supta Matsyendrasana)
How it helps: Releases tension in the lower back and helps detoxify abdominal organs.
How to do it:
- Lie on your back, bend your knees, and bring them to your chest.
- Drop both knees to one side while turning your head to the opposite direction.
- Keep shoulders grounded.
- Repeat on the other side.
3. Reclining Bound Angle Pose (Supta Baddha Konasana)
How it helps: Opens the hips and supports the reproductive organs.
How to do it:
- Lie on your back.
- Bring soles of your feet together and let your knees fall apart.
- Place pillows under your knees for support.
- Rest hands on your belly or at your sides.
4. Cat-Cow Stretch (Marjaryasana-Bitilasana)
How it helps: Eases lower back tension and massages abdominal organs.
How to do it:
- Start on all fours.
- Inhale, arch your back, lift your head and tailbone (Cow).
- Exhale, round your spine, tuck chin to chest (Cat).
- Move gently with your breath.
5. Legs-Up-the-Wall Pose (Viparita Karani)
How it helps: Encourages circulation and reduces pelvic congestion.
How to do it:
- Sit sideways against a wall and swing your legs up.
- Lie down with your hips close to the wall and arms relaxed.
- Stay here for 5–10 minutes, breathing gently.
6. Seated Forward Fold (Paschimottanasana)
How it helps: Calms the nervous system and gently compresses the abdomen.
How to do it:
- Sit with legs extended forward.
- Inhale, reach up, and exhale as you fold forward from your hips.
- Keep knees slightly bent if needed.
- Rest hands on legs or feet.
7. Knees-to-Chest Pose (Apanasana)
How it helps: Relieves gas, bloating, and lower back discomfort.
How to do it:
- Lie on your back and hug your knees to your chest.
- Rock gently side to side for a soothing massage.
8. Butterfly Pose (Baddha Konasana)
How it helps: Opens the pelvis and inner thighs, helping release stored tension.
How to do it:
- Sit tall, bring soles of feet together.
- Let knees fall to the sides.
- Hold feet with hands and stay upright or fold forward gently.
9. Bridge Pose (Setu Bandhasana)
How it helps: Stimulates abdominal organs and opens up the pelvic region.
How to do it:
- Lie on your back, knees bent, feet flat.
- Press into feet and lift your hips.
- You can place a pillow or block under your lower back for support.
10. Happy Baby Pose (Ananda Balasana)
How it helps: Opens hips, relieves lower back, and promotes emotional release.
How to do it:
- Lie on your back, grab the outsides of your feet.
- Bend knees toward your armpits.
- Rock gently if it feels good.
11. Sphinx Pose
How it helps: Gently stimulates the abdominal organs and improves blood flow to the pelvis.
How to do it:
- Lie on your stomach.
- Prop yourself up on forearms, shoulders above elbows.
- Relax your glutes and breathe deeply.
12. Wide-Legged Child’s Pose
How it helps: Deeper hip stretch and grounding effect.
How to do it:
- Similar to Child’s Pose, but spread knees wider and rest belly between thighs.
- Use a pillow for extra support.
13. Low Lunge (Anjaneyasana)
How it helps: Stretches the hips and groin, increasing pelvic circulation.
How to do it:
- Step one foot forward into a lunge, drop the back knee down.
- Keep torso upright, hands on the thigh or raised.
- Switch sides after 30 seconds.
14. Supine Pigeon (Figure-4 Stretch)
How it helps: Relieves tension in hips and glutes, indirectly helping with cramp relief.
How to do it:
- Lie on your back, cross one ankle over the opposite thigh.
- Pull the uncrossed leg toward your chest.
- Hold and switch sides.
15. Corpse Pose (Savasana)
How it helps: Complete relaxation. Supports hormonal balance and recovery.
How to do it:
- Lie flat on your back, arms relaxed, palms up.
- Legs extended and relaxed.
- Stay still for 5–10 minutes focusing on your breath.
Conclusion
Menstrual cramps and PMS don’t have to control your week — or your well-being. These 15 yoga stretches offer a gentle, natural way to support your body during your cycle, relieving pain, calming the mind, and restoring energy without relying solely on medications or distractions.
Yoga isn’t just about flexibility — it’s about tuning in to your body’s needs. When you take even 10–15 minutes a day to stretch, breathe, and slow down, you give yourself permission to heal.
Remember: every body is different. Some poses may feel more soothing than others — that’s okay. Trust your body’s cues, stay consistent, and over time, you’ll likely notice not just physical relief, but a deeper sense of balance throughout your cycle.
Your period doesn’t have to be a battle. With a mat, a quiet corner, and a few mindful stretches, it can become a time of renewal and self-care.
Frequently Asked Questions (FAQs)
Can yoga really help with period cramps?
Yes. Yoga improves blood circulation, reduces muscle tension, and calms the nervous system — all of which help ease period cramps and other PMS symptoms. Studies have shown consistent practice can significantly reduce pain intensity.
Is it safe to do yoga during menstruation?
Absolutely. Gentle and restorative yoga poses are not only safe but encouraged during menstruation. Avoid intense workouts or inversions (like headstands) during heavy flow days, but otherwise, yoga can be a helpful tool for comfort and recovery.
How often should I do these yoga poses to get relief?
You can do them daily during your menstrual cycle or even as part of your regular routine. Many people find the best results when they begin a few days before their period starts and continue through the first few days of their cycle.
Do I need any special equipment for these poses?
No special equipment is needed. A yoga mat, a cushion or pillow, and a quiet space are enough. Optional props like yoga blocks or bolsters can offer additional comfort and support.
How long should I hold each stretch?
Aim to hold each pose for 1 to 3 minutes, or longer if it feels good. Use your breath as a guide — slow, deep breathing helps your muscles relax more deeply and supports stress relief.
Can beginners try these yoga poses?
Yes, all the stretches in this guide are beginner-friendly and suitable for anyone, regardless of experience. Just listen to your body and avoid forcing any movement that causes discomfort.
What if I have irregular periods — will yoga help with that too?
Regular yoga practice may help balance hormones, reduce stress, and support better menstrual health over time. While it may not “fix” irregular periods alone, it can be a valuable part of a holistic wellness approach.
Are there any poses I should avoid during my period?
Avoid deep twists, strong backbends, and inversions (like shoulder stands or headstands) during menstruation, especially during heavy flow days, as they may disrupt natural blood flow or cause discomfort.
Can yoga help with PMS symptoms like mood swings or fatigue?
Yes. Gentle yoga helps regulate cortisol (stress hormone) and boosts endorphins — improving mood, easing fatigue, and reducing irritability. Restorative poses are particularly effective for emotional balance.
How soon can I expect to feel relief after doing these stretches?
Many people experience relief immediately after a session, especially in poses like Child’s Pose, Supine Twist, or Legs-Up-the-Wall. With regular practice, the overall intensity and frequency of cramps may decrease over time.
