Yoga for Period Cramps: 7 Gentle Poses for Natural Menstrual Pain Relief

If you’ve ever spent the first day of your period curled up with a heating pad, you’re not alone. Up to 90% of people who menstruate experience cramps, and for many, the pain can disrupt everything — from simple daily tasks to sleep. While pain relievers and rest can help, more people are now turning to gentle, accessible movement to ease discomfort naturally.

Yoga for period cramps works by increasing blood flow to the pelvic region, reducing uterine muscle tension, and activating the parasympathetic nervous system to lower pain signals. Gentle poses, such as Child’s Pose, Cat-Cow, and Supine Twist, can provide relief within 5–10 minutes of practice.

Unlike intense workouts, yoga’s slow and restorative movement helps soften tight muscles, calm stress, and improve circulation in the lower belly and back. Even a few mindful stretches can make a noticeable difference, especially on low-energy days.

In this guide, you’ll learn the most effective gentle yoga poses for period cramps, when to practice them, and how to build a soothing routine you can rely on every month.

Is Yoga Good for Period Cramps? What Science Says

Yes, yoga is scientifically proven to help with period cramps. Research shows that regular yoga practice can reduce menstrual pain intensity by 40–50% and may even decrease the need for pain medication over time. Even a single short session of gentle stretching and deep breathing can help relax uterine muscles, improve blood flow, and calm the nervous system — all of which play a major role in reducing menstrual cramps.

Here are three ways in which yoga helps:

1. Increases circulation to the pelvic region: Gentle poses like Cat-Cow and Bound Angle Pose encourage more blood flow to the uterus and surrounding muscles, which helps ease tightness and discomfort, ultimately relieving pain.
2. Relaxes tense muscles: Slow stretches, especially forward folds and twists, soften the lower back and belly — two areas that often clench up during menstruation.
3. Reduces stress hormones: Pain and stress are closely linked. Deep breathing and restorative poses activate the parasympathetic nervous system, lowering cortisol and helping your body shift into a more relaxed state. To understand how yoga helps with stress, read this detailed article.

This combination of physical relief and emotional grounding makes yoga one of the most accessible and supportive tools for menstrual pain. And with simple modifications or guidance from a certified yoga teacher, it’s easy to create a practice that feels safe and soothing throughout your period.

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7 Best Yoga Poses for Period Cramps (Step-by-Step Guide)

These gentle yoga stretches for period cramps target the lower abdomen, hips, and lower back — the areas most affected during menstruation. 

1. Child’s Pose 
2. Cat-Cow Stretch 
3. Supine Spinal Twist 
4. Bound Angle Pose
5. Legs-Up-The-Wall Pose 
6. Happy Baby Pose 
7. Supported Bridge Pose 

1. Child’s Pose (Balasana)

This pose gently compresses the abdomen to massage reproductive organs, while easing lower back tension and calming the nervous system, making it ideal for severe cramps.

1. Kneel on your mat with your knees wide and big toes touching.
2. Sit your hips back toward your heels.
3. Reach your arms forward and rest your forehead on the ground.
4. Soften your belly and breathe deeply into the lower abdomen.
5. Stay for 5–10 slow breaths.
6. Rock gently side-to-side if it feels comforting.

Pro Tip: Place a pillow under your belly for gentle pressure to soothe cramps.

Modification: If knees are sensitive, place a folded blanket between your hips and heels.

2. Cat-Cow (Marjaryasana–Bitilasana)

This pose creates gentle, rhythmic movement in the pelvis, massaging the abdominal and digestive organs while easing lower back tension, making it safe and soothing for your period.

1. Start on your hands and knees in tabletop position.
2. Cow Pose: Inhale, drop your belly, lift your chest and tailbone.
3. Cat Pose: Exhale, round your spine, tuck your chin and tailbone.
4. Flow slowly between the poses for 8–10 breaths.
5. Match the movement with your breath.

Pro Tip: Draw slow circles with your hips to relieve deep pelvic tension.

3. Supine Twist (Supta Matsyendrasana)

This pose stimulates the digestive and reproductive organs, releases tension in the lower back and hips, and helps ease bloating and gas.

1. Lie on your back.
2. Hug your right knee into your chest.
3. Guide it across your body to the left.
4. Extend your right arm out to the side.
5. Turn your head right (optional).
6. Hold for 5–8 breaths, then switch sides.

Pro Tip: Place a pillow under your top knee to soften the twist.

4. Bound Angle Pose (Baddha Konasana)

This pose gently opens the hips and pelvis, boosts circulation to the reproductive organs, and helps reduce menstrual fatigue.

1. Sit with your legs extended.
2. Bend your knees and bring the soles of your feet together.
3. Let your knees fall naturally to the sides.
4. Sit tall, or fold forward gently.
5. Hold for 1–3 minutes with slow breaths.

Pro Tip: Support your knees with pillows if they don’t reach the floor.

5. Legs-Up-the-Wall (Viparita Karani)

This pose reduces bloating and swelling, reverses blood flow from the legs, and offers deep rest on heavy-flow days while helping lower stress hormones.

1. Sit sideways next to a wall.
2. Swing your legs up as you lower your back down.
3. Scoot your hips close to the wall (or a few inches away).
4. Rest arms by your sides, palms up.
5. Stay for 5–15 minutes.

Pro Tip: Perfect for when you have no energy — requires zero effort.

6. Happy Baby Pose (Ananda Balasana)

This pose gently opens the hips, relieves lower back pressure, and creates space in the pelvic region, helping ease digestive discomfort.

1. Lie on your back.
2. Bend your knees toward your chest.
3. Hold the outer edges of your feet.
4. Open your knees wider than your torso.
5. Gently pull the feet downward.
6. Rock side-to-side if it feels soothing.
7. Hold 1–3 minutes.

Pro Tip: Can’t reach your feet? Hold behind your thighs or use a strap.

7. Supported Bridge Pose (Setu Bandhasana)

This pose gently opens the front body, strengthens the pelvic floor for long-term cycle health, and helps reduce lower back pain while giving you a natural energy boost on sluggish days.

1. Lie on your back with knees bent, feet hip-width apart.
2. Press into your feet to lift your hips.
3. Clasp your hands under your body (optional).
4. Hold 5–8 breaths.
5. Lower slowly. 
6. Repeat 2–3 times.

Pro Tip: Place a yoga block under your sacrum for a supported, restorative version.

These seven gentle poses can be practiced together as a 10–15 minute sequence or used individually throughout the day when you feel cramps, tension, or fatigue. Start slowly, breathe deeply, and give your body all the support it needs during your cycle.

How to Practice Yoga for Period Cramps at Home

Creating a simple, soothing yoga routine during your period doesn’t require experience, equipment, or extra energy. The goal is comfort — not perfection. A gentle flow can help calm cramps, soften tight muscles, and support emotional balance on the days you need it most.

Here’s a quick 10-minute period relief sequence you can try anytime:

You can do this routine on a yoga mat, your bed, or even a carpeted floor. Wear comfortable, loose clothing and keep a pillow or blanket nearby for support. If your stomach feels sensitive, practice on a light or empty stomach.

Tips to Maximize Relief

• Use pillows under your knees or back if you need extra support.
• Move slowly and focus on deep belly breathing.
• Practice daily during your period or 2–3 times weekly throughout your cycle to reduce long-term cramp severity.

Complementary Practices for Period Pain Relief

Yoga is one of the most effective natural ways to ease cramps, but pairing it with a few supportive habits can help relieve cramps even further. Here are some science-backed practices to complement your yoga routine:

• Breathing exercises: Try the calming 4-7-8 breath (inhale 4, hold 7, exhale 8). It helps relax the nervous system and reduce pain sensitivity.
• Heat therapy: A heating pad or warm compress after your yoga session can soothe uterine muscles and improve blood flow.
• Warm hydration: Sip warm water or herbal teas like ginger, chamomile, or mint to ease tension and bloating.
• Gentle movement: Short 5–10 minute walks can help release endorphins and reduce cramping.
• Restorative sleep: Use Legs-Up-the-Wall before bed to calm the mind and support deeper sleep during your period.

What to Avoid

• Very intense exercise on low-energy days
• Excess caffeine or sugar, which may worsen cramps and bloating
• Heated practices or hot yoga
• Deep inversions, headstands, backbends, and intense core exercises, especially on heavy flow days

When to Seek Medical Advice

If your cramps are severe, worsening over time, or accompanied by symptoms like heavy bleeding, fainting, or sharp pelvic pain, speak with a healthcare provider. Conditions like endometriosis or PCOS may require additional support.