Menstruation can be a challenging time, both physically and emotionally. Many women experience fatigue, cramps, backaches, pelvic discomfort, and mood changes during their period. But did you know that yoga can offer gentle, natural relief?
Certain yoga poses, when practiced correctly, can soothe menstrual pain, reduce stress, and promote relaxation. However, it’s important to avoid certain inversions and high-intensity poses during menstruation. Instead, focus on supportive, restorative postures that help calm the body and mind.
Benefits of Practicing Yoga During Your Period
Relieves menstrual cramps
Soothes lower back pain
Eases pelvic pressure
Reduces stress and irritability
Helps regulate hormonal balance
Promotes emotional well-being
Let’s explore the best yoga poses you can do during your period—and why they work.
1. Forward Bend Series
These poses calm the nervous system and offer gentle compression to the abdomen and pelvis, which helps relieve cramping and heavy bleeding.
Recommended Poses:
Paschimottanasana (Seated Forward Bend)
Janu Sirsasana (Head-to-Knee Pose)
Triang Mukhaikapada Paschimottanasana (Three-Limbed Forward Bend)
Modified Forward Bends in a Chair (with fists pressing into the lower abdomen)
Why It Helps:
Forward bends provide a soothing stretch to the spine and lower back while gently massaging the pelvic organs, reducing discomfort and bloating.
2. Supported Standing Poses
Using support such as a wall or chair helps you practice these standing poses with ease while addressing lower back tension.
Recommended Poses:
Parivrtta Trikonasana (Revolved Triangle Pose)
Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
Why It Helps:
These poses stretch the back and legs, realign the spine, and are especially beneficial for relieving monthly backaches.
3. Gentle Twists
Seated and reclining twists are gentle yet effective at stimulating digestion and alleviating abdominal pain.
Recommended Poses:
Lying Knee-to-Chest Twist
Seated Chair Twist
Child’s Pose with a Twist
Why It Helps:
Twists massage the internal organs, relieve tension in the back and hips, and promote relaxation without putting pressure on the uterus.
4. Supported Setu Bandha (Bridge Pose)
Use a bolster, yoga block, or folded blanket under the hips for support in this restorative version of the bridge pose.
Why It Helps:
This pose offers a cooling, calming effect, reduces pelvic discomfort, and improves circulation to the abdominal region. It also supports hormonal balance.
5. Supported Viparita Dandasana (Upward-Facing Staff Pose)
With proper props, this supported backbend helps open the chest and reduce pelvic tension.
Why It Helps:
By gently lifting the chest and opening the front body, this pose releases tightness in the pelvis and promotes emotional release.
Important Notes for Practicing Yoga During Menstruation
Avoid inversions such as Shoulder Stand or Headstand, as these can interfere with natural menstrual flow.
Listen to your body—if a pose feels too intense, skip it.
Practice deep, slow breathing throughout to enhance relaxation.
Use props like bolsters, blocks, blankets, or straps to make poses more accessible and supportive.
Focus on restorative yoga styles like Yin, Gentle, or Iyengar during this time.
Gentle Movement for a Better Period
Yoga can be a powerful tool for managing menstrual discomfort naturally. By incorporating calming and restorative postures into your routine, you can ease cramps, soothe tension, and improve your overall sense of well-being—even on your period days.
If you’re new to yoga, consider taking a beginner-friendly or restorative class, or consult a certified yoga instructor for personalized guidance.
