Yoga poses for period cramps relief have completely transformed the way I experience my cycle.
I used to dread my periods — not because of the mood swings or cravings (although chocolate was definitely my best friend), but because of those deep, twisting cramps that hit like waves. I remember lying on the bed, clutching a hot water bottle, wondering how something so natural could hurt this much.
Back then, I thought rest was the only cure. But years into my fitness coaching career — after seeing how gentle movement helped so many women with pain and stress — I started exploring yoga for menstrual cramps as a remedy for my own discomfort. And I can say this from experience: it changed everything.
Yoga didn’t “cure” my periods. It simply taught me how to work with my body instead of fighting it.
If you’re someone who spends a few days each month curled up, exhausted, and wishing it would just pass, this one’s for you.
Table of Contents
Understanding Period Cramps — What’s Actually Happening
Before we jump into the poses, let’s take a second to understand what’s going on in your body.
Menstrual cramps happen because your uterus contracts to help shed its lining. These contractions reduce blood flow temporarily, and that’s what causes pain. Add hormonal changes, stress, and inflammation, and suddenly your entire lower body feels like it’s at war with itself. That’s where yoga poses for period cramps relief come in — they improve blood circulation, ease muscle tension, and calm your nervous system.
Now, here’s the thing — when you stretch, breathe, and move gently, you improve circulation, loosen tight muscles, and calm your nervous system. Yoga doesn’t just make you feel better; it helps your body function better.
So, instead of curling up on the couch all day, try giving your body a little movement — slow, intentional, and soothing.
Best Yoga Poses for Period Cramps Relief (My Go-To Sequence)
When I’m on my period, I don’t aim for intensity. My goal is to move in a way that feels like a warm hug. These are the exact yoga poses for period cramps relief I practice — and recommend to my clients — to release pain and restore calm.
1. Child’s Pose (Balasana) — The Comfort Pose
Whenever the cramps hit, this is where I begin. There’s something so comforting about folding forward and letting your body rest on itself.
How to do it:
Kneel on your mat, bring your big toes together, and open your knees apart. Gently lower your torso between your thighs and stretch your arms forward. Rest your forehead on the mat (or on a pillow).
What it does:
Relieves tension in your lower back and belly — the areas that ache the most. It also slows down your breathing, signaling your nervous system to relax.
Personal tip: Sometimes I place a warm compress on my lower abdomen while holding this pose. It feels heavenly.
This is one of the simplest yet most effective yoga poses for period cramps relief because it relaxes the belly and lower back instantly.
📖 Related: Read our guide on Gentle Yoga for Period Pain Relief for short daily flows you can do anytime.
2. Cat-Cow Pose (Marjaryasana–Bitilasana) — For Gentle Flow
When your abdomen feels tight and heavy, this pose brings gentle movement back to your core.
How to do it:
Come onto all fours. As you inhale, arch your back and lift your head slightly (Cow Pose). As you exhale, round your spine and tuck your chin (Cat Pose). Move slowly with your breath — don’t rush.
Why it works:
This rhythmic motion massages your abdomen, improves blood flow, and releases stiffness in your spine. It’s like a little wave of energy for your tired body.
3. Supine Twist (Supta Matsyendrasana) — Melt the Tension Away
This pose always feels like pressing a “reset” button. It helps with both lower back pain and bloating — two of the biggest culprits during periods.
How to do it:
Lie on your back, hug your knees to your chest, then let both knees drop to one side. Stretch your opposite arm out and look in that direction. Keep your shoulders relaxed.
How it helps:
The gentle twist eases tension in the abdomen, massages internal organs, and helps digestion (which often slows down during your period).
Pro tip: Place a pillow under your knees if your lower back feels sensitive.
4. Reclined Bound Angle Pose (Supta Baddha Konasana) — Deep Release
This is my “do nothing” pose. It’s pure relaxation. When I’m low on energy, I just stay here and breathe.
How to do it:
Sit on your mat, bring the soles of your feet together, and let your knees drop open like butterfly wings. Lie back on a pillow or bolster. Place your hands on your belly and close your eyes.
Hold for: As long as it feels good.
Why it helps:
It opens up your hips, releases the pelvic area, and calms the mind. Many women even find it helps reduce heavy flow.
5. Cobra Pose (Bhujangasana) — Gentle Strength
This pose reminds me that even when I’m on my period, I can still feel strong — just in a softer way.
How to do it:
Lie on your belly, place your palms under your shoulders, and gently lift your chest while keeping your hips on the floor. Don’t push — lift only as much as feels natural.
What it does:
Opens up the front of your body, relieves abdominal tightness, and supports your spine.
Pro tip: If your cramps are severe, skip this one and return to Child’s Pose instead.
👉 Also read: Core Workout for Beginners at Home — perfect for building strength between cycles.
6. Legs Up the Wall (Viparita Karani) — Restorative Yoga Pose for Period Cramps Relief
When fatigue hits, this pose works wonders. It feels like all the heaviness in your lower body just melts away.
How to do it:
Sit close to a wall and swing your legs up so they rest comfortably against it. Let your arms relax beside you.
Hold for: 5–10 minutes.
Why it works:
It promotes blood circulation, reduces swelling in the legs, and calms your nervous system. It’s a perfect pose before bed or after a long day.
🩷 According to Cleveland Clinic, restorative poses like this one can help relieve menstrual cramps by relaxing pelvic muscles and reducing inflammation.
7. Supported Bridge Pose (Setu Bandhasana) — A Soothing Lift
Sometimes, a little elevation is all you need to release pelvic pressure.
How to do it:
Lie on your back with knees bent. Lift your hips slightly and slide a pillow or yoga block underneath your lower back. Let your body rest on the support.
How it helps:
It stretches the front of your body, improves blood flow, and helps you breathe deeper.
Bonus: This pose also helps relieve mild headaches caused by hormonal fluctuations.
My 15-Minute Period Relief Flow
If you want to try this as a short routine, here’s the flow I personally follow:
- Child’s Pose – 2 minutes
- Cat-Cow – 1 minute
- Supine Twist – 2 minutes (1 min each side)
- Reclined Bound Angle Pose – 5 minutes
- Legs Up the Wall – 5 minutes
No fancy transitions, no pressure — just a slow, mindful flow.
If you’re short on time, combine these yoga poses for period cramps relief into a 15-minute flow. It’s slow, mindful, and deeply relaxing — perfect for those heavy days.
A Few Golden Tips
After guiding hundreds of women through this, here’s what I’ve learned about managing cramps naturally:
- Stay hydrated. Dehydration makes cramps worse. Add a pinch of salt or electrolytes if needed.
- Don’t skip meals. Eat light but nourishing foods like soups, fruits, or warm rice.
- Avoid caffeine. It can constrict blood vessels and increase pain.
- Rest without guilt. You don’t have to power through everything. Periods are your body’s way of asking for compassion.
The Emotional Side of It
Pain isn’t just physical. During your period, hormones fluctuate, emotions heighten, and even small things feel heavier. Yoga offers something beyond relief — it offers connection.
Every time you breathe deeply in these poses, you’re telling your body: I’m listening. I’m here. You’re safe.
That’s powerful healing.
Final Thoughts — Be Kind to Yourself
If you’ve been struggling with painful periods for years, know that you’re not alone.
Yoga won’t make your period disappear, but it will make you feel more in control — calmer, stronger, and more at peace with your body.
Some days, I still roll out my mat with a blanket, a candle, and a warm cup of tea beside me. I move slowly, breathe deeply, and remind myself: this pain doesn’t define me. It’s just another rhythm my body dances to.
Try these yoga poses for period cramps relief for a few cycles — and I promise, your body will start trusting the process too.
