There are some people who rock their Lululemon’s and actually go to yoga. And there are other people who are sporting yoga pants and laying in savasana...in their bed while they watch Netflix. Hey, no judgment. But if you’ve been thinking about doing yoga and lacking the motivation to actually roll out your mat at home or head to a class, you might be interested in this: yoga can actually help ease cramps, headache, anxiety, and other period-related symptoms. If you practice yoga for a long time, these benefits will be even more likely but even doing period yoga for 5 minutes can help even your most stubborn period pains disappear. Different poses have different benefits but we’ve rounded up 7 easy poses that will have you saying “ommmm” and “ahhhh”.
1. Bound Angle Pose - Baddha Konasana
Diarrhea and constipation are par for the course when it comes to periods, thanks to the release of prostaglandins that cause your uterus to contract. Not super fun but, thankfully, bound angle pose can help. Not only does it soothe your digestive system but it can also provide relief from painful menstrual cramps. Oh, and it stimulates your ovaries making it a reproductive health power pose. If you’re feeling fatigued, spend some time in bound angle—it’ll revive your energy, too.
2. Reclined Bound Angle - Supta Baddha Konasana
Period-induced anxiety making you feel a bit cray? You need this pose. Reclined bound angle is similar to bound angle but you’re leaning back instead of forward. And the list of PMS symptoms that this pose helps is extensive—from fatigue and insomnia to anxiety to headaches, your period doesn’t stand a chance against this relaxing post. Since you’re leaning back into the pose, your abdominal muscles relax which can help ease cramping.
3. Child’s Pose - Balasana
Yoga isn’t just about external flexibility. The impact of many poses also benefits your organs, acting as a sort of internal massage. Child’s pose does this by flexing your reproductive organs, as well as releasing tension in your back, shoulders, and neck. If you’re among the masses of uterus owners who feel achy in the muscles and joints during menstruation, you’ll love this simple pose. Stay in it as long as you want—the calming effects it has on your mind are just as beneficial as the relaxation your body will feel.
4. Wide Angle Seated Forward Bend - Upavistha Konasana
Speaking of mind-calming poses, wide angle seated forward bend (that’s a mouthful) is where it’s at. On your period or not, stretch into this pose when the stress of life is getting to you. Like with every other pose, the benefits aren’t singular. This forward bend helps to stimulate your abdominal organs, leading to less painful cramps (both in the short and long-term).
5. Reclining Twist - Bharadvaja
One of the most popular poses for dealing with menstrual pain is the reclining twist. Why? Because it feels good and has massive health benefits. For starters, your back and hips will get a great stretch (much-needed if you’re dealing with aches and pains from your period). But your digestive organs are getting just as much stimulation due to the fresh blood flow from this pose. Win-win!
6. Inverted leg pose - Viparita Karani
Physical, mental, and emotional benefits abound in this pose. Like with many of the other poses we’ve talked about, inverted leg pose improves circulation and digestion, lowers blood pressure, boosts energy levels, and soothes the nervous system. It’s also said to increase creative thinking and problem solving (super helpful if you’re in the stage of menstruation where you feel like you can’t focus!). Emotionally, inverted leg pose can help you keep your chill, even in the midst of angsty mood swings.
6. Head to Knee Forward Bend - Janu Sirsasana
Another forward bend? Yes. And for good reason. The stimulating effect that forward bends have on the abdominal and reproductive muscles are unparalleled. The head to knee forward bend is another pose that can be modified to your experience level. No matter how you modify it, head to knee forward bend supports your reproductive and digestive system, relieves anxiety, fatigue, headaches, menstrual cramps, and can even help soothe mild depression.
Even if you just can’t bring yourself to head to a yoga class, doing one, some, or all of these yoga poses at home will help you to manage your period pains. Because let’s be real—soothing your cramps and headaches with sugary snacks and Netflix binges is only a temporary fix. Practicing yoga for even a few minutes a day will help you feel better, longer.
It really works. Thank you so much…
Thank you for these period pain focused yoga poses. I get excruciating, debilitating period pain every 24 days and have to take painkillers to cope with the most basic of tasks.
So I understand the possible disappointment that some people who have commented negatively about your videos may feel but come on guys! Be fair! Did you really expect that doing some simple yoga poses would miraculously disappeared your extreme pain in a few seconds? This is a supplementary aid which MAY help stretch and release tight muscles- not a miracle cure. Reducing extreme period pain usually requires a multi-faceted health plan where you investigate vitamin and mineral deficiencies, blood health and also the possibility of things like endometriosis, PCOS, fibroids etc.
Btw, I find that a gentle lunge can also stretch and somewhat release those muscles that are spasming and cramping around the pelvis.
Thanks for putting this together 🙏🏻
Ladies, girls, I’m 45 and recently been diagnosed with adenomyosis. The pain is debilitating. Only a hysterectomy to cure it. My reason for posting is I suffered for 30+ years with severe cramping. It was painful and I was told it was normal. Pain when you are keeling over, vomiting, or cannot do everyday things is NOT NORMAL. Please please get to a doctor and insist on tests for endo. No women should suffer like this. If your mother, sister, you, cousin, aunt, grandma of friends suffer like this reach out to them and encourage them to go to the Dr. When you are like this you need help.
Yoga helps too. It’s not just about the poses, but deep breathing and relaxing as you go through them. Deep breathing is a game changer. Even if you sit in a chair and deep breathe it really works. Thanks for these exercises. The gentle movement took the edge off the pain.
These yoga poses literally helps you in relieving pain in menstural cramps 🧿
to all the people who are being rude: everyone’s bodies are different, if it doesn’t work for you then its fine, try something else. it has worked for so many other people, stop being so mean and self centered.
Hi Lorena! We recommend consulting a medical professional for period pains that are debilitating to the point of vomiting and hindering daily activities. Wishing you all the best! <3
Works wonders. Must be done atleast once when in periods.
this helps a lot. have been doing this every month before and during my period. And it eases the pain quite well ☺️ thanks!
I am happy to say it worked for me. I was skeptical about giving this a try due to some other poor reviews, but I’m glad I tried anyway! Thank you very much!
I have heavy cramps to the point where I have no choice but to vomit and stay on the toilet can you please suggest other posses that may help, or informs Jon that’ll really help for my heavy periods
They don’t work am still in pain so I will be turning to painkillers thank u.
this is bull shit, i am dying and my stomach hurts so much and i want to cry you don’t even know how it is okay? I’m in design and tech and i can feel my blood drip one by one and it hurts this is not okay i hope you know that these stretches did not help me and that you need to find some new ones mate because this is absolutely bad.
Thanks for the poses i’m a teenager i’ve tried them but i still feel a little pain
Hi Bhava! We’re excited that you’re going to try these poses! These are poses to help your period pains, so you should definitely try them on your period to see if they offer relief! But yoga is brilliant to do even on a daily basis for your wellbeing so there is no specific time when to enjoy yoga. :) Just follow the videos and go with the flow! If you feel that one of these poses feels better than another then you should stay in the yummy poses for longer, it’s all about what feel best to YOU! :)
These yoga poses were so helpful. I feel less helpless facing my period pain.
I have heavy cramps with a toll up to 4days..hoping dez poses may help..but I have a doubt…lyk whn t do dez yoga poses during period days or on daily basis…and how long to do it
All these poses were very helpful thank you
Really helpful Much! Thank you!!😊
Hi Sara! We’re so glad to hear these poses offer you relief 💙
These yoga poses were very helpful for me. I am a teenager .I have very painful cramps at the first day of the periods and even can’t sleep at night .Thanks for teaching these yoga poses.
Thank you for the feedback, Aina!
It would be great to have this on the German page in German as well =D
To me it’s more easy to relax in my mother tongue and as mady morrion seems to be a native germenspeaker as well it should not be a problem for her I think. ..
Thank you for all the interesting information ^^
Am a teenager… studying in kashmir….in chilled winters…i have very painful cramps on first day of periods….i hv done these yoga poses on bed…and even in the middle of these yoga poses…it relieved all my stress… pressure on lower belly…n ease my pain alot…thankyu so much
Hi Yashoda! We’re so glad these poses helped you! <3 It is completely normal for your period to be delayed occasionally. Stress, schedule changes, diet changes and medications for example are all things that can delay your period.
Thankyou for this yoga poses….
For the first time my morning isn’t in pain… this poses gives instant relief….
I have one question…. that this time i got my period 10 days late than the previous time, is that okay?7
I would recommend this to everyone suffering through period cramps