Best Yoga Poses for Menstrual Pain

Introduction

Menstruation is an everyday occurrence in the life of any female and can cause issues like cramping, bloating, and mood swings. However, gentle exercise can help, so practicing yoga throughout your menstrual cycle is important.

Overall, yoga is a great form of gentle exercise because it relaxes both your body and mind. It will help alleviate any discomfort you are feeling due to your menstruation and promote a balance within your emotions whilst reducing stress.

In this article, we’ll explore how incorporating yoga into your routine during your menstrual cycle can be a relaxing, nurturing practice. We’ll cover the best yoga poses for menstruation, what the benefits are, and key things to note whilst doing so to ensure you have a positive and comfortable experience.

Can We Do Yoga During Periods?

You can do yoga while you’re menstruating.

There are a number of yoga poses that can help reduce symptoms such as mood changes, bloating, and cramps. But there are a few things to consider whilst doing yoga during your period.

Listen to your body: If you’re feeling run down or have a lot of cramping, then it’s perfectly fine to take a break from your practice or opt for gentler poses.

Gentle Poses: Be mindful to work on opening your hips and forward folds, as these can be healing and gentle postures that may relieve some menstrual pain. Avoid any very intense poses.

Avoid Inversions: During your menstrual cycle, try to avoid any inversions (like headstands/shoulder stands), as they can disrupt the natural downward flow of your period.

It is always a good idea to sign up for women’s yoga classes or talk to an experienced Yoga instructor. This is especially important if you have extreme period symptoms or particular health problems.

Benefits of Yoga During Periods

There are many benefits associated with practicing yoga during your period, including;

Reduce Menstrual Cramps: There are a number of yoga poses that will help you relax your pelvic muscles, reducing the severity of your period cramps.

Reduce Bloating and Digestion Issues: Bloating is a common issue during periods. Gentle stretching and twisting may relieve pain.

Increased Blood Flow: Practicing yoga will help increase your blood flow, reducing your period pain.

Reduce fatigue: Some yoga poses have relaxation effects that can help reduce menstrual fatigue and give an energy boost.

Reduce stress: Yoga helps you to breathe deeply and be mindful, helping reduce stress levels whilst on your period. Hormonal changes during your period can cause increased stress and anxiety, so yoga helps to reduce this.

Improved Mood: Regular yoga practice during your period can help to improve mood swings.

Improved Mental Clarity: Yoga can improve mental clarity and concentration.

Balanced Hormones: During your menstrual cycle, when there are often a lot of hormonal changes, yoga can help to balance these.

Empowerment: It helps you realise how important self-care is and empowers you to take an active role in your menstrual health.

Practicing Yoga should be done with care during your period. However, you can gain many benefits from practicing Yoga during your cycle by adjusting your routine to suit your needs. This will help to create a more balanced and comfortable period.

Yoga Asanas During Periods (Best Poses)

The following yoga poses are ideal for menstruation:

Supta Baddha Konasana (Reclining Bound Angle Pose)

Reclining Bound Angle Pose (Supta Baddha Konasana) is a restorative position that is great for relaxation. This pose can also be very calming when you are on your period.

Instructions: 

• Look for a peaceful place to practice.
• Have your blocks, cushions, or bolster ready to hand.
• Sit on your mat. If you have issues with your lower back or tight hips, consider sitting on a folded blanket to raise the height and offer more support.
• Lie back.
• Bring your knees up and together so that your legs form a diamond shape with the soles of your feet touching.
• Lower gently onto your elbows and back with your hands behind you.
• Be comfortable and ensure your back is straight.
• Breathe deeply and slowly while closing your eyes. Release and allow yourself to relax as you breathe. Release tension in your body, especially your lower back and hips.
• Stay in this position for between 5 and 10 minutes. Focus on your breathing and how your lower body feels as it opens up and relaxes.

Benefits: The pose will help relieve tension, which often causes menstrual cramping, by gently stretching your inner thigh and groin muscles. It can also help reduce stress and anxiety, leaving you feeling very relaxed.

Modifications: For extra comfort, place a cushion under each knee. You can also place a folded blanket or small cushion under your head to support your neck.

Balasana (Child’s Pose)

This is one of the best yoga poses to do on your period. It involves folding forward over your legs.

Instructions: 

• Begin in a kneeling position.
• Knees are either the width of the mat or slightly narrower; bring the big toes together.
• Exhale, fold the torso over the thighs, and reach arms forward or keep them by the sides.
• Rest the forehead on the mat.

Benefits: The Child’s Pose is a calming pose that helps you to relax. When you place your head and body on the ground, it will help ease any pain in your neck and back. Include gentle stretches for your quadriceps, ankles, and hip muscles to improve flexibility and mobility.

Modifications: Place a pillow or bolster between the thighs and calves, and place a small pillow under your forehead to give support to your neck.

Viparita Karani (Legs-Up-The-Wall Pose)

When inverted in this position, stretch your legs straight up the wall whilst lying on your back.

Instructions: 

• Sit so that one side of your body is touching the wall.
• Extend your legs up along the wall and then carefully roll onto your back.
• Your buttocks can be placed on the wall or a few inches away from it, depending on how comfortable you feel.
• Place your arms either by your side or on your stomach with your palms facing upward.

Benefits: This pose will help relieve tight leg muscles, reduce tension in the lower back, improve circulation, and may help with period cramps. It is also well known for helping induce a feeling of calm.

Modifications: Place a bolster or folded blanket under your hips for extra support for your lower back. If you have tight hamstrings, move your bottom further away from the wall or let your feet turn out slightly.

Marjaryasana-Bitilasana (Cat-Cow Pose)

The Cat-Cow Pose or Marjaryasana-Bitilasana is a gentle flowing pose that can be safely practised during your menstrual cycle.

Advice: Begin by placing your body into a tabletop position on your yoga mat/comfortable surface. Keep your wrists, elbows, and shoulders properly aligned, with your arms positioned vertically and perpendicular to the floor. Your knees should also be directly below your hips.

Bitilasana (Cow Pose)

• Breathe in and draw your belly button down to the mat.
• Breathe out, lift your chest and chin, and gaze upwards.
• Roll your shoulders away from your ears.

Marjariasana (Cat Pose)

• Exhale and move your back towards the ceiling.
• Instead of tucking your chin into your chest, allow your head to be flat on the floor.
• Lift your abdomen, so it is against your spine.

Flow Between Poses:

• As you inhale, move into your Cow pose. Exhale into your Cat pose.
• Repeat the movement several times while maintaining a steady, natural breathing rhythm.
• Perform each repetition slowly and stay within a comfortable range of motion without forcing the movement.

Benefits: Warms up your body and increases flexibility of your spine. Stimulates and massages your kidneys and adrenal glands located within your abdominal region. This helps reduce stress and relieve menstrual cramps.

Modifications: Place a folded blanket under your knees to reduce any knee pain. If your wrists are causing pain, make a fist or place your forearms on the floor.

Setu Bandha Sarvangasana (Bridge Pose)

Bridge Pose (Setu Bandha Sarvangasana) is a safe pose to practice during your period and can have many benefits.

Instructions:

• Lie on your back on a yoga mat. Bend both knees and position your feet securely on the floor. Bring your arms alongside your body. Keep your palms facing down and your feet parallel to each other, hip-width apart.
• Ensure that your heels are close enough to your sit bones so that your fingertips will touch them.
• As you exhale, press both your arms and feet into the floor and lift your hips towards the ceiling. Keep your feet and thighs parallel.
• Roll your shoulders underneath your body, trying to bring your hands together below your pelvis and stretch your arms.
• Keep your knees aligned over your ankles and prevent them from drifting outward during the movement.
• Take a deep breath and hold this pose for between 30 and 60 seconds.
• As you breathe out, let go of your hands and slowly bring your hips back down to the floor.
• Remember, this will need to be done as far within your comfort zone as possible and can be adapted.

Support with Props: Place a yoga block or bolster under your sacrum if this feels calming to you. This allows your body to gradually return to its starting alignment.

Benefits: Bridge pose can help relieve menstrual pain and back pain. The gentle inversion can help to calm you. 

 Paschimottanasana (Seated Forward Bend)

Paschimottanasana (Seated Forward Bend) is another safe pose that can be practiced during menstruation. However, some people will struggle with these deeper forward bends, so you may need to do gentle poses.

Instructions:

• Sitting on the floor, straighten your legs out in front of you. Point your toes towards you and sit tall.
• Inhale and lift your arms over your head.
• Exhale as you lean over your legs. Maintain a long spine while sitting back on your hips. Focus on leaning forward rather than down.
• Try to reach your arms towards your feet. If you can’t reach your feet, then use a yoga strap around your feet or hold onto your shins.
• Sit still and take some long, deep breaths. Try to sink deeper into the pose on each exhalation.
• If you are on your period, try not to stretch too far.
• After a few breaths in the pose, come out of the pose and lift your top half of your body up with an inhalation.

Yoga During Menstrual Periods (Holistic Approach)

Along with the yoga poses, there are many other yoga practices that can aid during a period. These include meditation and pranayama (breathing exercises). Stress, mood changes, and cramps during periods can all be eased with these practices.

1. Meditation

• Reduces stress – Meditation can help reduce stress and anxiety, particularly if you are feeling on an emotional roller-coaster.
• Mindful meditation can help you be present and feel less pain, such as period pain.
• Yoga Nidra & Guided imagery – This form of meditation uses guided relaxation and/or visualisation, which can have a calming and healing effect.

2. Pranayama (Breath Control)

• Practising belly breathing may help ease physical discomfort and relax tight muscles. We know that the relaxation response within our bodies can be activated through deep rhythmic breathing.
• Alternate Nostril Breathing (Nadi Shodhana) is a great way to relax your mind and regulate your emotions.
• Ujjayi Breath – This technique is sometimes called the ‘oceanic breath’. It can be very calming and can also help maintain focus and rhythm during your yoga practice.

3. Yoga Nidra (Yogic Sleep)

Much like the going-to-sleep phase, but one level further. The practitioner’s body will be completely relaxed whilst their consciousness increases regarding their internal world. This is a great technique to achieve deep relaxation on both a physical and mental level.

4. Restorative Yoga

Restorative yoga involves holding gentle yoga postures using props, which are held for long periods of time. It’s a slower form of yoga but can be very beneficial during your period due to the focus on restoration and relaxation.

5. Chanting or Mantra Recitation

Chanting or reciting mantras can also be a meditative practice that helps to relax your mind.

Safety precautions and considerations

• Gentle Yoga: Focus on relaxing poses such as lying bound angle pose, butterfly pose, child’s pose, and cat-cow pose.
• Take your time when stretching muscles: Don’t overstretch and don’t push yourself into a stretch.
• Stay Hydrated: Drink sufficient water before and after your session to stay sufficiently hydrated and help keep you feeling good.
• Listen to Your Body: If you feel severe cramps, nausea, dizziness, or strange pain, stop practicing.
• Do not try to exercise when you are feeling low in energy. Some positions may help reduce pain or relieve symptoms.
• Fatigue is a symptom of PMS. If you are very tired, then you may find that you do not have much control over your movements; therefore, taking a break and trying again another day could be best.
• Also note that some women suffer from medical issues such as endometriosis and polycystic ovary syndrome (PCOS, previously known as PCOS). This can cause PMS and period-related pain to become worse. Physical activity may make some symptoms worse.
• Always see your doctor before trying anything new or if you notice increased pain after working out.

Conclusion:

There is a unique opportunity to truly listen to your body when practicing yoga whilst on your menstrual cycle. Using gentle asanas, calming meditations, and pranayamas, you can take a holistic approach to reducing menstrual cramps, managing your emotions, and keeping you well. Just make sure you are listening to your body and adapting your practice when needed.

FAQs:

References:

• Yoga During Periods: 6+ Best Poses & Practices. (2025, March 31). Hellomyyoga. https://www.hellomyyoga.com/blog/yoga/periods/
• Rushali. (2026, October 26). Yoga for Period cramps: 7 gentle poses for natural menstrual pain relief. MyYogaTeacher. https://myyogateacher.com/articles/yoga-for-period-cramps
• Ezrin, S. (2026, October 5). 4 yoga poses for period cramps. Healthline. https://www.healthline.com/health/fitness/yoga-poses-for-period-cramps#tips