4 Yoga Poses for Period Cramps

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For many women, the monthly menstrual cycle can bring about a range of discomforts, with period cramps being one of the most common complaints.

These cramps, medically termed dysmenorrhea, can vary from mild to severe and are often accompanied by bloating, fatigue, and mood swings.


While over-the-counter medications are commonly used to alleviate the pain, some women seek natural alternatives such as yoga to find relief.

Yoga offers a holistic approach that not only addresses physical discomfort but also promotes relaxation and mental well-being.

In this article, we’ll explore four yoga poses specifically designed to ease period cramps and help you find comfort during your menstrual cycle.

Supta Baddha Konasana (Reclining Bound Angle Pose)

Supta Baddha Konasana, also known as Reclining Bound Angle Pose, is a gentle yet effective yoga pose that targets the pelvic area, stretching the inner thighs, groin, and hips.

This pose helps to relieve tension and cramping in the lower abdomen, promoting relaxation and blood flow to the reproductive organs.

To practice Supta Baddha Konasana:

Begin by lying flat on your back on a yoga mat.

Bend your knees and bring the soles of your feet together, allowing your knees to fall open to the sides.

Place your hands on your abdomen or let them rest by your sides, palms facing up.

Close your eyes and focus on your breath, taking slow, deep inhales and exhales.

Remain in this pose for 5-10 minutes, allowing your body to relax completely.

Supta Baddha Konasana not only helps to alleviate period cramps but also promotes a sense of calm and relaxation, making it an ideal pose for relieving menstrual discomfort.

Balasana (Child’s Pose)

Balasana, or Child’s Pose, is a restorative yoga pose that gently stretches the back, hips, and thighs while promoting relaxation and stress relief.

This pose is particularly beneficial for relieving lower back pain and abdominal discomfort associated with menstrual cramps.

To practice Balasana:

Start by kneeling on the floor with your big toes touching and knees spread apart.

Sit back on your heels and extend your arms forward, lowering your torso between your thighs.

Rest your forehead on the mat and relax your arms alongside your body, palms facing up.

Take slow, deep breaths and focus on releasing tension in your lower back and abdomen.

Hold this pose for 1-3 minutes, allowing your body to soften and relax with each breath.

Balasana provides gentle compression to the abdomen, which can help to alleviate period cramps and promote a sense of ease and comfort during menstruation.

Ustrasana (Camel Pose)

Ustrasana, also known as Camel Pose, is a backbend that stretches the front of the body, including the abdomen, chest, and thighs.

This pose helps to improve spinal flexibility, relieve tension in the pelvic region, and stimulate circulation, making it beneficial for alleviating menstrual discomfort.

To practice Ustrasana:

Begin by kneeling on the floor with your knees hip-width apart.

Place your hands on your lower back for support, fingers pointing downward.

Inhale as you lift your chest towards the ceiling, arching your back gently.

If comfortable, reach your hands back one at a time to grasp your heels.

Keep your neck in a neutral position or gently drop your head back, being mindful of your neck and spine.

Hold this pose for 30 seconds to 1 minute, breathing deeply and focusing on opening the front of your body.

Ustrasana helps to relieve tension in the abdomen and pelvic area, reducing the severity of period cramps and promoting a sense of vitality and well-being.

Supta Matsyendrasana (Reclining Spinal Twist)

Supta Matsyendrasana, or Reclining Spinal Twist, is a gentle yoga pose that stretches the spine, hips, and shoulders while stimulating digestion and detoxification.

This pose helps to relieve tension in the lower back and abdomen, making it an excellent choice for easing menstrual cramps and discomfort.

To practice Supta Matsyendrasana:

Lie flat on your back on a yoga mat with your arms extended out to the sides, palms facing down.

Bend your knees and draw them towards your chest.

Exhale as you gently lower your knees to the left side of your body, keeping both shoulders grounded.

Turn your head to the right and gaze towards your right hand, taking slow, deep breaths.

Hold this pose for 30 seconds to 1 minute, feeling the gentle twist in your spine and the release of tension in your lower abdomen.

Repeat on the opposite side.

Supta Matsyendrasana helps to improve spinal mobility and alleviate stiffness in the back, making it an effective pose for relieving period cramps and promoting relaxation during menstruation.


Yoga offers a natural and holistic approach to relieving period cramps, providing gentle stretches, relaxation techniques, and breathwork to alleviate discomfort and promote overall well-being.

Incorporating these four yoga poses into your menstrual care routine can help to ease pain, reduce tension, and enhance your body’s natural ability to find comfort and balance during your menstrual cycle.

Remember to listen to your body and practice mindfulness as you explore these poses, allowing yourself to find relief and relaxation in the midst of menstrual discomfort.

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