Yoga for Periods: Easing Cramps and Regulating Menstrual Cycles

Crampy, cranky, and feeling like your uterus is on a rollercoaster? You’re not alone. Stubborn period pain, tricky PCOS symptoms, and hormonal ups and downs can make every cycle feel like a challenge. But guess what? You don’t have to suffer in silence. With the right yoga asanas for periods, you can turn that monthly struggle into a time of deep connection, calm, and body-loving flow.

Why Practice Yoga for Period Pain?

Choosing yoga for period pain is a restorative, body-loving approach that focuses on flowing with your cycle rather than pushing against it. These gentle asanas are carefully selected to support menstrual wellness by encouraging circulation and calming the nervous system. It’s not about doing more, it’s about doing what truly helps. 

With regular practice, it:

• Eases cramps and bloating

• Alleviates PMS symptoms like anxiety or mood swings

• Encourages hormonal balance

• Helps restart delayed periods without medication

The key? Stress relief. Therapeutic yoga done during menstruation decreases cortisol and allows your reproductive hormones to stabilise naturally. With guidance from a yoga expert, this practice can become your monthly ritual of self-care.

Best Yoga Asanas for Menstrual Pain Relief

Gentle Poses for Cramps

1. Balasana (Child’s Pose)

A restorative yoga pose that gently stretches the lower back and hips, promoting relaxation and alleviating cramps.

Steps:

1. Begin in a kneeling position, sitting back on your heels.

2. Spread your knees wide apart, keeping your big toes touching.

3. Exhale and lower your torso between your thighs.

4. Extend your arms forward, palms facing down, or place them alongside your body.

5. Rest your forehead on the mat and breathe deeply, holding for 1–3 minutes.

2. Supta Baddha Konasana (Reclining Bound Angle Pose)

An effective yoga pose for period cramps, this posture opens the hips and promotes relaxation.

Steps:

1. Lie on your back and bend your knees, bringing the soles of your feet together.

2. Allow your knees to fall open to the sides, forming a diamond shape with your legs.

3. Place your arms comfortably at your sides, palms facing up.

4. Close your eyes and breathe deeply, holding the pose for 3–5 minutes.

3. Apanasana (Knees-to-Chest Pose)

A gentle yoga pose for menstruation that aids in relieving lower back tension and abdominal discomfort.

Steps:

1. Lie on your back with your legs extended.

2. Inhale, then exhale as you draw both knees toward your chest.

3. Wrap your arms around your knees, clasping your hands or wrists.

4. Gently rock side to side to massage your lower back.

5. Hold for 1–2 minutes, breathing deeply.

4. Viparita Karani (Legs-Up-the-Wall Pose)

A restorative posture that promotes circulation and relaxation, making it one of the best yoga asanas to ease menstrual cramps.

Steps:

1. Sit sideways next to a wall, with your hip touching the wall.

2. Lie back and swing your legs up onto the wall, keeping your sit bones as close to the wall as comfortable.

3. Extend your arms out to the sides, palms facing up.

4. Close your eyes and breathe deeply, holding the pose for 5–10 minutes.

This pose is a key component of natural period pain relief in yoga practices.

Hormone Balancing Poses

1. Bhujangasana (Cobra Pose)

An asana during periods that stimulates the abdominal organs and helps with hormone regulation.

Steps:

1. Lie on your stomach with your legs extended and the tops of your feet on the mat.

2. Place your hands under your shoulders, elbows close to your body.

3. Inhale and slowly lift your chest off the ground, keeping your elbows slightly bent.

4. Keep your pelvis grounded and shoulders relaxed.

5. Hold for 15–30 seconds, breathing steadily.

2. Baddha Konasana (Butterfly Pose)

A classic yoga pose for menstruation that opens the hips and promotes relaxation.

Steps:

1. Sit on the floor with your legs extended.

2. Bend your knees and bring the soles of your feet together, allowing your knees to drop to the sides.

3. Hold your feet with your hands, keeping your spine straight.

4. Gently press your knees toward the floor, feeling the stretch in your inner thighs.

5. Hold for 1–3 minutes, breathing deeply.

3. Setu Bandhasana (Bridge Pose)

An effective yoga pose for period cramps that also strengthens the back and improves circulation.

Steps:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

2. Place your arms alongside your body, palms facing down.

3. Inhale and lift your hips toward the ceiling, pressing your feet and arms into the floor.

4. Clasp your hands under your back and press your arms down for support.

5. Hold for 30 seconds to 1 minute, then exhale and slowly lower your spine back to the floor.

Together, these form a simple yoga flow for PMS that can be practised in 10 minutes daily, or as a calming ritual before bed.

Yoga for Irregular Periods and PCOS

When your menstrual calendar is all over the place, or PCOS has your hormones in a spin, yoga offers grounded support. Practised consistently, yoga for irregular periods can restore balance and enhance your body’s natural rhythm.

Benefits of Menstrual Yoga for PCOS Include:

• Improves insulin resistance and balances blood sugar

• Stimulates reproductive organs and boosts ovulatory function

• Reduces chronic stress by lowering cortisol levels

• Enhances pelvic circulation and restores hormonal rhythm

Effective Asanas for PCOS and How to Do Them

1. Dhanurasana (Bow Pose)

A powerful asana that stimulates the ovaries and pancreas, this pose improves digestion, boosts blood flow to the pelvic area, and is especially helpful in yoga for cycle regulation.

Steps:

1. Lie on your stomach, arms by your sides and forehead on the mat.

2. Bend your knees and bring your heels close to your buttocks.

3. Reach back with both hands and grasp your ankles.

4. Inhale and lift your chest and legs off the ground, pulling your ankles upwards

5. Gaze forward and breathe steadily for 20–30 seconds.

6. Exhale and gently release, resting on your belly.

2. Chakrasana (Wheel Pose)

A heart-opener that stimulates the thyroid, pituitary, and adrenal glands — all key players in hormonal regulation. It also builds strength and increases flexibility.

Steps:

1. Lie flat on your back with knees bent and feet hip-width apart, close to your buttocks.

2. Place your palms on the floor beside your ears, fingers pointing towards your shoulders.

3. Inhale and press your palms and feet into the floor as you lift your hips and chest up.

4. Try to straighten your arms and legs fully if comfortable.

5. Hold for 10–15 seconds with deep breathing, then exhale and slowly lower down.

3. Naukasana (Boat Pose)

This core-strengthening posture tones abdominal muscles and stimulates the reproductive system. Ideal for improving metabolic health in those with PCOS.

Steps:

1. Sit with legs extended and spine straight.

2. Inhale, then exhale as you lean back slightly, lifting your feet off the ground.

3. Stretch your arms forward, parallel to the floor.

4. Your body should form a “V” shape. Hold this pose for 15–30 seconds.

5. Breathe deeply, then slowly release on an exhale.

Tips to Practice Yoga Safely During Menstruation

Yoga for periods can be incredibly soothing, but only when done mindfully. Here are some yoga safety tips during menstruation to help you get the most out of your practice:

Do’s:

Use bolsters, blankets, or cushions for support.

Focus on breathwork and gentle yoga for heavy periods.

Stay consistent with your routine, even if you reduce the duration.

Don’ts:

Avoid intense inversions or deep core work.

Don’t force anything. Your body knows best.

For maximum benefit, follow the guidance of a certified yoga therapist for women who understands the nuances of practising yoga during periods. They’ll help you modify asana during periods safely and effectively.

Embrace Your Cycle with Yoga

Your cycle deserves compassion, not control. Choosing yoga for period pain or hormonal balance, you're easing pain and building a healthier relationship with your body. With consistent practice of yoga poses for period cramps and PCOS, you can experience noticeable shifts in comfort, energy, and emotional stability. 

Instead of fighting your body’s rhythm, support it with a gentle, consistent menstrual yoga routine that nurtures both physical and emotional well-being. Let your mat become a space of healing, and let every breath guide you back to balance.

Disclaimer: The information provided is intended for general informational purposes only. It is not a substitute for professional advice or guidance. For personalised recommendations or specific concerns, please consult a certified professional.

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