Period days can turn even the simplest task into a challenge. From mood swings, backache, and digestive issues to menstrual cramps and fatigue, menstruation is extremely painful for women, for some, even more than the rest. While many of us instinctively reach for chocolates, a heating pad, pain-relief tablets, and a sofa to curl up and rest, sometimes, the body just needs a little gentle movement. The best way to go about it is through yoga. Certain yoga poses are known to ease tension in the pelvic muscles, improve circulation, and help the body relax during menstruation. The result is not just physical relief but a moment of calm when your body needs it the most. So, try these yoga poses to reduce menstrual cramp pain the next time you’re on your period.

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1. Happy Baby (Ananda Balasana)

Happy Baby pose releases tension in the pelvic floor by stretching the inner thighs and opening the hips. This relaxation can ease lower abdominal pressure and reduce the intensity of menstrual cramps. The pose also encourages better blood circulation in the pelvic area, helping the muscles relax.

How to do the Ananda Balasana: Lie on your back and bring your knees toward your chest, then open them wider than your torso. Hold the outer edges of your feet or your ankles while keeping your lower back relaxed against the mat. Breathe deeply and hold the pose for about 30-60 seconds, gently rocking side to side if it feels comfortable.

2. Child’s pose (Balasana)

When cramps and lower-back soreness make you want to just curl up in bed, this pose gives you all the relief you need in that moment. Balasana gently stretches the lower back, hips, and thighs while allowing the abdomen to soften, which can help reduce tension linked to menstrual cramps. The slow, steady breathing in this pose also helps the body relax, making the pain feel more manageable.

How to do the Balasana: Start by kneeling on the mat with your big toes touching and knees slightly apart. Lower your torso forward so your forehead rests on the mat, then extend your arms in front of you or place them alongside your legs. Relax into the pose and breathe slowly for about 30-60 seconds.

3. Saddle pose (Supta Virasana)

If your period cramps come with a heavy, tight feeling in the lower abdomen, a gentle backbend like this can help open up the front of the body. Saddle Pose stretches the abdomen, hip flexors, and thighs, reducing pelvic tension and improving blood circulation around the uterus. This can help the muscles relax and ease menstrual discomfort.

How to do the Supta Virasana: Begin in a kneeling position with your knees together and feet slightly wider than your hips. Slowly lean your upper body back, supporting yourself with your hands, forearms, or resting your back on the mat, if comfortable. Hold the pose for 20-30 seconds while breathing deeply, making sure there is no strain in the knees or lower back.

4. Seated Twist (Ardha Matsyendrasana)

Twisting poses help stretch the spine and massage the abdominal organs, reducing bloating and easing pelvic discomfort during periods. Seated Twist also improves circulation around the lower abdomen, helping the muscles relax. This is one of the most effective yoga poses you should practise during your menstrual cycle to reduce period pain.

How to do the Ardha Matsyendrasana: Sit on the mat with your legs extended, then bend one knee and place that foot outside the opposite thigh. Slowly twist your chest toward the bent knee, placing the opposite elbow on the outside of that knee for support. Keep your spine tall and hold the twist for a few deep breaths before switching sides.

5. Garland pose (Malasana)

This grounded squat encourages the hips and pelvic floor to relax, areas that often hold tension during menstruation. By widening the hips and lengthening the lower back, this pose can help ease pressure around the lower abdomen. Malasana also calms the nervous system, which helps you fully relax.

How to do the Malasana: Stand with your feet slightly wider than hip-width apart and lower your hips into a deep squat. Bring your palms together at your chest and gently press your elbows against your inner knees to open the hips further. Keep your chest lifted and hold the position for a few slow, deep breaths.

6. Pigeon pose (Eka Pada Rajkapotasana)

Long hours of sitting or general muscle tension can make the hips feel stiff during menstruation, adding to lower-body discomfort. This deep hip-opening pose stretches the glutes, hip flexors, and pelvic area, helping release built-up tension around the lower body. The gentle forward fold in the pose can also encourage the body to relax, which may make cramps feel less overwhelming.

How to do the Ek Pada Rajkapotasana: Start in a tabletop position. Bring your right knee forward and place it behind your right wrist, letting your lower leg rest comfortably on the mat while extending your left leg straight back. Lower your hips toward the mat and, if comfortable, fold your torso forward over the bent leg. Take a few slow breaths before switching sides.

7. Goddess pose (Utkata Konasana)

Sometimes, the best way to deal with period discomfort is to, quite literally, step into your goddess stance. This wide squat opens up the hips and engages the thighs and pelvic muscles, helping release stiffness that can build up during menstruation. Practise this yoga pose twice a day during your menstrual cycle to reduce period pain.

How to do the Utkata Konasana: Stand with your feet wider than hip-width apart and turn your toes slightly outward. Bend your knees to lower into a squat while keeping your chest lifted and spine straight. Raise your arms to shoulder height with elbows bent and hold the pose for a few deep breaths.

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FAQs

Q1. Which yoga poses should be avoided during periods?

You should avoid intense inversions such as headstands, shoulder stands, or handstands during menstruation. These poses may put unnecessary pressure on the abdomen and pelvic region.

Q2. How long should we hold yoga poses for period pain relief?

Hold gentle poses for about 30 seconds to a minute while focusing on slow breathing to help the muscles relax. Just remember that the goal is not intensity but allowing the body to release tension gradually.

Q3. When is the best time to do yoga for period cramps?

You can practise these poses whenever cramps feel most uncomfortable. Doing gentle stretching in the morning loosens stiff muscles, and in the evening, relaxes the body before sleep.

Q4. Should beginners try yoga for period pain relief?

Yes, many beginner-friendly yoga poses can help ease menstrual discomfort. Simple stretches that focus on the hips, back, and abdomen are often enough to help the body feel more relaxed.

Q5. Can yoga help with other period symptoms like bloating and fatigue?

Yes, certain yoga poses, including Balasana, Ananda Balasana, and Ardh Matsyendrasana, help ease common menstrual symptoms beyond cramps. They also support digestion, reduce bloating, and relax the lower back.