Yoga Professional | M.Sc. in Yoga Therapy | Certified 200-Hour Ashtanga Yoga | Certified Hatha Yoga Teacher | Certified Reiki Practitioner | Tarot Card Reader. Know more about Divya Bhugra.
Yoga for period cramps is increasingly recommended as a natural way to manage menstrual discomfort without relying heavily on painkillers. Period cramps, also known as menstrual pain, occur due to uterine contractions, hormonal changes, stress, and reduced blood flow to the pelvic area. For many women, this pain is accompanied by bloating, lower back discomfort, fatigue, and mood changes that affect daily life.
When practiced gently and consistently, yoga for menstrual cramps helps relax the pelvic muscles, improves circulation, and calms the nervous system. The goal is to support the body during a sensitive phase of the menstrual cycle, not to push through pain and discomfort.
As a yoga therapist specialising in PCOS and PCOD management, I have worked with many women whose periods range from mild discomfort to intense pain. With the right yogic approach, menstrual days can become easier to manage. Understanding which asanas support the body during menstruation helps women feel more confident in managing their cycles.
Why Yoga Helps Relieve Period Cramps
Yoga helps ease menstrual pain by relaxing pelvic muscles, improving circulation, and reducing stress-related tension that can worsen cramps. A 2023 review of 10 clinical studies on yoga and menstrual pain reported meaningful reductions in dysmenorrhea intensity, better pain tolerance, and improved quality of life with consistent yoga practice.
During periods, yoga also supports the body on both physical and hormonal levels through gentle, calming movement.
Key reasons yoga for menstrual cramps is effective:
- Reduces muscle tightness in the lower abdomen and lower back
- Supports hormonal balance through nervous system calming
- Helps reduce anxiety and irritability linked to menstrual discomfort
- Enhance the blood circulation to the pelvic region.
- Supports healthier regulation of the menstrual cycle.
- Helps stabilise mood swings during periods.
Unlike intense workouts, yoga respects the body’s need for rest and gentleness during menstruation.
Do you have any doubts or questions about this article?? I am Divya Bhugra, the author, and I would love to hear from you. Send us your question now!
Best Asanas for Period Cramp Relief
Not all yoga asanas are suitable during menstruation. Deep twists and intense core work are best avoided, as they can increase discomfort.
The following asanas are ones I commonly recommend in yoga for period cramps. They support relaxation, circulation, and gentle opening of the hips and lower back.
Recommended Yoga for Period Cramps and Benefits
| Asana | How It Helps During Periods |
|---|---|
| Baddha Konasana (Bound Angle Pose) | Relaxes inner thighs and pelvic muscles, easing lower abdominal tension |
| Balasana (Child’s Pose) | Calms the nervous system and reduces lower back discomfort |
| Supta Baddha Konasana (Reclined Bound Angle Pose) | Encourages deep relaxation and improves pelvic circulation |
| Malasana (Yogic Squat/ Garland Pose) | Supports pelvic floor relaxation and reduces heaviness |
| Setu Bandhasana (Bridge Pose) | Improves blood flow to the pelvic region and reduces back pain |
| Dhanurasana (Bow Pose) | Stimulates the reproductive system and help ease period discomfort and constipation. |
| Viparita Karani (Legs Up The Wall) | Release tight muscles in the back and hips and promote overall calm. |
These asanas are generally soothing when practiced gently. The emphasis should always be on comfort and breath awareness rather than holding strength. Do not hesitate to use props such as cushions under your knees for added comfort and support. Our guide on yoga props explains how props can make your practice more supportive.
Note: The asanas mentioned here are recommended by our qualified and experienced authors for general awareness and inspiration. We do not provide step-by-step instructions, as each individual’s physical condition and needs are unique. We strongly recommend learning yoga under the guidance of a qualified instructor who can offer personalised support and ensure safe practice.
Consistent practice of these asanas, combined with breathing practices (pranayama) such as the following, can further support menstrual comfort. Read about the simple breathing techniques.
- Kapalbhati (Skull Shining Practice): Supports healthy abdominal function and helps refresh the body and mind. It is traditionally believed to stimulate the ovaries and uterus when practiced gently and appropriately.
- Bhramari (Humming Bee Breath): Calms the nervous system and helps manage stress and anxiety, which can otherwise intensify menstrual discomfort.
Yoga for Period Cramps in PCOS and PCOD
Women with PCOS or PCOD often tell me that their cramps feel different—heavier, more irregular, and sometimes lasting longer. Hormonal imbalances make everything more intense, from pain to mood swings to fatigue.
Yoga for menstrual pain supports hormonal balance, reduces stress hormones, and improves pelvic circulation, which is especially helpful in PCOS and PCOD. Explore Yoga For PCOS: A Simple Guide For Beginners where the basics are explained in detail.
In such cases, I recommend restorative and grounding asanas, as they are more supportive than strong or intense practices. Over time, regular yoga practice can help regulate the menstrual cycle itself, not just manage the symptoms.
What to Avoid During Period Pain
You don’t need to avoid yoga entirely, but certain practices can worsen cramping or leave you feeling drained. Yoga for period cramps is not about doing more but about choosing wisely. Avoid intense core work, strong backbends, deep twists, and inversions during heavy flow or severe pain.
Practices to limit during menstruation:
- Strong abdominal contractions
- Fast-paced or power yoga styles
- Long breath retentions
- Strain-based practices that increase discomfort
Listen to your body. If an asana does not feel comfortable on a particular day, avoid it and speak to your trainer. Your body’s signals matter more than following a fixed routine.
How Often Should You Practice Yoga During Periods?
Even 10 minutes of yoga for period cramps can help. I have had students do just Supta Baddha Konasana and Balasana for five minutes each, then lie in Savasana, and report feeling noticeably better.
Gentle yoga during periods can be done daily, focusing on comfort, slow breathing, and relaxation rather than duration.
Understanding the Role of Yoga During Menstruation
Yoga for period cramps won’t make your period disappear; menstruation is a natural process, not a problem. Yoga simply supports the body so that pain, stiffness, and exhaustion do not dominate those days each month.
I have seen women go from taking three days off work every month to managing their periods with more ease and less fear. With regular practice across the cycle, cramps become less intense, recovery feels quicker, and periods are approached with less fear. Yoga for period cramps works best when practiced with patience, awareness, and respect for the body’s rhythms.
Do you have any doubts or questions about this article?? I am Divya Bhugra, the author, and I would love to hear from you. Send us your question now!
Frequently Asked Questions About Yoga for Period Cramps
Should I practice yoga for period cramps on days when pain feels severe?
Yes, but keep it very gentle. Restorative poses and slow breathing may support relaxation without forcing movement when the body needs rest.
Do I need to stop yoga completely during my period if I usually practice daily?
No. You can reduce intensity and choose calming postures instead of stopping entirely. Focus on comfort rather than maintaining routine or strength.
Can yoga for period cramps replace painkillers every month?
Yoga may support comfort and relaxation, but it is not a replacement for medication. Some people still choose pain relief alongside gentle practice.
Is it necessary to avoid all inversions during menstruation?
Many practitioners avoid strong inversions during heavy flow, but gentle, supported positions can be chosen based on how the body feels that day.
Should I do strong core or power yoga if cramps are mild?
Even with mild pain, intense core work can increase strain. Slower, grounding practices are generally more supportive during menstruation.
Can beginners practice yoga for period cramps without prior experience?
Yes. Simple, floor-based poses with props can be practiced safely by beginners, as long as movements stay slow and comfortable.
Is it necessary to practice yoga throughout the month to reduce cramps?
Regular practice across the cycle may support better body awareness and stress management, which some people find helpful during periods.
How long does it take for yoga to reduce period cramps?
Some women feel relief in the first session, while others notice improvement over a few cycles. Consistent practice, adequate rest, and overall lifestyle balance influence results.
Is pranayam important during yoga for menstrual pain?
Yes. Slow, relaxed breathing calms the nervous system and lowers pain sensitivity, making yoga practices during periods more effective and deeply soothing.
