Struggling with painful menstrual cramps every month? You’re not alone. Period pain, or dysmenorrhea, affects many women and can interfere with daily activities. The good news is — yoga offers natural relief from period pain by gently stretching and relaxing the body.
In this blog, you’ll discover the 7 best yoga asanas (poses) that can help reduce menstrual cramps, ease bloating, improve mood, and promote relaxation — without any medication.
🌸 Why Yoga for Period Pain?
Yoga helps relieve period pain by:
- Increasing blood flow to the pelvic region
- Releasing tension in the lower back and abdomen
- Reducing bloating and fatigue
- Balancing hormones and calming the nervous system
✅ 1. Supta Baddha Konasana (Reclining Bound Angle Pose)
How to Do:
Lie on your back, bring the soles of your feet together, and let your knees drop outward. Use pillows under knees for comfort.
Benefits:
- Opens hips and groin
- Stimulates pelvic circulation
- Relieves abdominal cramps and anxiety
Duration: 3 minutes
✅ 2. Apanasana (Knees-to-Chest Pose)
How to Do:
Lie down and hug both knees to your chest. Rock gently side to side.
Benefits:
- Releases gas and bloating
- Massages lower abdomen
- Relieves cramping naturally
Duration: 2 minutes
✅ 3. Balasana (Child’s Pose)
How to Do:
Kneel, sit back on your heels, and fold forward with arms stretched ahead or by your side.
Benefits:
- Gently stretches lower back and hips
- Soothes abdominal tension
- Promotes emotional calm
Duration: 2 minutes
✅ 4. Supta Matsyendrasana (Reclining Spinal Twist)
How to Do:
Lie on your back, bend your knees, and drop them to one side. Look in the opposite direction.
Benefits:
- Relieves lower back pain
- Stimulates internal organs
- Aids digestion and reduces bloating
Duration: 1 minute each side
✅ 5. Setu Bandhasana (Supported Bridge Pose)
How to Do:
Lie on your back, bend your knees, and lift your hips. Place a yoga block or cushion under your sacrum.
Benefits:
- Opens pelvis and abdomen
- Eases tension in uterus
- Reduces fatigue and mild anxiety
Duration: 2 minutes
✅ 6. Viparita Karani (Legs-Up-the-Wall Pose)
How to Do:
Sit sideways next to a wall and swing your legs up while lying down. Arms relaxed at sides.
Benefits:
- Improves blood circulation
- Relieves lower body pressure and menstrual discomfort
- Soothes the nervous system
Duration: 5 minutes
✅ 7. Savasana (Corpse Pose)
How to Do:
Lie flat on your back, arms and legs spread comfortably. Close your eyes and breathe deeply.
Benefits:
- Promotes deep relaxation
- Calms the mind and body
- Reduces overall pain perception
Duration: 3 minutes
🌿 Optional: Ustrasana (Camel Pose)
Avoid if you are experiencing heavy flow or discomfort.
Benefits:
- Opens front body (abdomen, chest, hips)
- Boosts energy levels
- Relieves tension and mood swings
🧘♀️ Quick 20-Minute Yoga Flow for Period Pain Relief
Here’s a suggested routine using the poses above:
| Pose | Duration |
|---|---|
| Supta Baddha Konasana | 3 min |
| Apanasana | 2 min |
| Balasana | 2 min |
| Supta Matsyendrasana | 2 min (1 min per side) |
| Setu Bandhasana | 2 min |
| Viparita Karani | 5 min |
| Savasana | 3 min |
| Optional: Ustrasana | 30 sec |
🌼 Final Tips
- Always listen to your body — don’t force any posture.
- Avoid inversions like headstands during heavy bleeding.
- Stay hydrated and rest when needed.
- Use props like bolsters and cushions for added comfort.
Yoga is a gentle yet powerful way to manage period pain naturally. By practicing the above poses regularly — especially during your period — you can experience less pain, more calm, and better energy. Say goodbye to monthly discomfort and hello to inner balance!