7 Yoga Poses for Period Pain Relief

Feeling sore during your time of the month? A slow and soft yoga practice can help ease your period pain, whether you’ve got cramps or lower back pain. In this article I’ve broken down my top 7 poses to help relieve period pain, and they can also help settle your mood if you are feeling emotional.

These yoga poses are all beginner-friendly and can be practiced at home. Aim to hold each pose for 30 seconds to a few minutes, gently breathing deeply throughout.

1. Child’s Pose (Balasana)

• Benefits: Relieves lower back pain, stretches hips and thighs, and promotes relaxation.

• How to Do It:

  • Kneel on the floor and sit back on your heels.

  • Lean forward, extending your arms in front of you or resting them by your sides.

  • Allow your forehead to rest on the ground and breathe deeply.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

• Benefits: Improves spinal mobility, releases tension, and soothes abdominal pain.

• How to Do It:

  • Start on your hands and knees in a tabletop position.

  • Inhale, arch your back (cow pose), lifting your head and tailbone toward the sky.

  • Exhale, round your back (cat pose), tucking your chin to your chest.

  • Continue flowing between these poses with your breath.

3. Seated Forward Fold (Paschimottanasana)

• Benefits: Stretches the spine and hamstrings, easing lower back pain and relaxing the nervous system.

• How to Do It:

  • Sit on the floor with your legs extended in front of you.

  • Inhale and lengthen your spine, then exhale as you fold forward from the hips.

  • Keep your back straight and hold your feet or shins, breathing deeply.

4. Supine Twist (Supta Matsyendrasana)

• Benefits: Relieves lower back pain, improves digestion, and soothes abdominal discomfort.

• How to Do It:

  • Lie on your back and draw your right knee to your chest.

  • Gently guide your knee across your body to the left, keeping your shoulders flat on the ground.

  • Extend your right arm out to the side and gaze over your right shoulder.

  • Repeat on the opposite side.

5. Legs Up the Wall Pose (Viparita Karani)

• Benefits: Reduces swelling, promotes blood circulation, and relaxes the pelvic region.

• How to Do It:

  • Lie on your back near a wall and extend your legs up vertically, resting them against the wall.

  • Keep your arms relaxed by your sides and breathe deeply.

  • This restorative pose helps relieve fatigue and discomfort.

6. Reclined Bound Angle Pose (Supta Baddha Konasana)

• Benefits: Opens the hips, relieves tension in the pelvic area, and promotes relaxation.

• How to Do It:

  • Lie on your back and bring the soles of your feet together, allowing your knees to fall outward.

  • Support your knees with pillows if necessary for extra comfort.

  • Rest your hands on your belly or by your sides and breathe deeply.

7. Knees-to-Chest Pose (Apanasana)

• Benefits: Releases tension in the lower back, soothes abdominal pain, and promotes relaxation.

• How to Do It:

  • Lie on your back and draw both knees toward your chest.

  • Hug your knees gently, rocking side to side if desired.

  • Focus on deep breathing, feeling the stretch in your lower back.

Tips for Practicing Yoga During Menstruation

• Listen to Your Body: Avoid poses that feel uncomfortable or cause pain. If this happens gently come out of the pose the same way you went in.

• Use Props for Support: Pillows, blankets, or yoga blocks can make poses more comfortable. The more props the better!

• Focus on Breathing: Slow, deep breaths help reduce pain and enhance relaxation. Try making your exhale longer than your inhale for extra stress-relieving benefits!

Additional Self-Care Tips for Period Pain

Pair your yoga practice with other soothing methods such as:

• Warm Baths: Relax muscles and reduce cramping.

• Healthy Diet: Stay hydrated and nourish your body with anti-inflammatory foods.

• Rest: Give yourself permission to rest and recharge.

• Mindfulness and Meditation: Calm your mind and relieve stress.

Conclusion

Incorporating these 7 yoga poses into your routine can offer relief from period pain. Whether you’re experiencing cramps, lower back pain, or emotional discomfort, yoga provides a gentle and effective way to feel better. Try these poses during your next cycle and discover the difference they can make.

Want to try a gentle yoga class suitable for when you have your period? Try an online Relax & Restore class with the code YINTASTER at checkout.