5 Best Yoga Poses For Periods

Every month, many of us women have to cope with the unpleasant symptoms of our menstrual cycles: cramps, fatigue, bloating, and mood swings. To make matters worse, we may not always have access to painkillers or other forms of relief. Thankfully, yoga can offer solace from the discomfort of period pains. Not only does it provide relaxation, but it also helps alleviate pain through stretching and strengthening. In this blog post, we will be exploring five of the best yoga poses for periods that are guaranteed to help you find some relief. So grab your mat and let’s get started!

Camel Pose

Camel pose is an excellent yoga pose for helping to relieve menstrual cramps and discomfort. To do the pose, start by kneeling on the ground with your palms flat on the floor in front of you. Next, slowly lean back, arching your spine and allowing your head to fall back as you reach your hands back toward your feet. Hold the position for a few long breaths before letting go and sitting back down.

Cat-Cow Pose

The cat-cow pose is a gentle, flowing yoga pose that is great for relieving period cramps and other menstrual symptoms. Start on all fours in a tabletop position to do the cat-cow pose. As you inhale, arch your back and look up toward the ceiling, allowing your stomach to sink down toward the floor. This is the “cow” part of the pose. On the exhale, round your back up toward the ceiling and tuck your chin down to your chest, like a scared kitty. This is the “cat” part of the pose. Repeat this flow 10-15 times, moving slowly and with deep breaths.

Child’s Pose

  1. Child’s Pose: This pose is perfect for relieving menstrual cramps and backache. It helps to rest the mind and body and can be done with or without props.
  2. Cat-Cow Pose: This pose is a great way to relieve tension in the lower back and abdominals. It also helps to ease menstrual cramps.
  3. Camel Pose: This pose stretches the front of the body and opens up the chest, which can help alleviate pain in the lower back and shoulders.
  4. Bridge Pose: This pose is excellent for strengthening the muscles in the back and buttocks, which can help support the lower back and ease pain during menstruation.
  5. Corpse Pose: This final resting pose allows the entire body to relax completely, which can help to reduce stress levels and promote healing during menstruation.


Paschimottanasana, or “seated forward bend,” is a great pose for helping to relieve menstrual cramps. This pose helps to stretch the hamstrings and lower back, which can help to ease tension in these areas. It also helps to stimulate the digestive system, which can be helpful in relieving bloating and other gastrointestinal issues that can occur during menstruation. Sit on the floor with your legs extended in front of you to perform this pose.. Bend forward from the hips, keeping your spine straight, and reach your hands toward your feet. If you can’t reach your feet, place your hands on your calves or shins. Hold this pose for several deep breaths before releasing and repeating as needed.

Baddha Konasana

This is a great pose to help relieve cramps and bloating during your period. It helps to open up the hips and pelvis, which can ease pain in the lower back and abdomen. This pose can also be helpful in regulating your menstrual cycle.

Sit on the floor with your legs extended in front of you to perform this pose. Allowing your knees to slide out to the sides, bending them, bring the soles of your feet together. Put your feet together and bring your heels toward your pelvis using your hands. Your inner thighs and groin should feel somewhat stretched. Hold for five to ten breaths.

Steps to follow for each pose

  1. Make sure you’re hydrated before you begin your yoga practice. Drink plenty of water throughout the day and avoid caffeine or alcohol, which can dehydrate the body.
  2. Wear comfortable clothing that won’t bind or pinch as you move through the poses. Selecting breathable fabrics like cotton or linen will help keep you cool and comfortable.
  3. Choose a quiet, relaxing spot for your practice where you won’t be interrupted. If possible, find a place with plenty of fresh air and natural light.
  4. Warm up before starting your yoga routine by doing some gentle stretches or walking around the room for a few minutes. This will help prevent injuries as you move into the more challenging poses.
  5. Start with basic poses and work your way up to the more advanced ones as your body allows. Don’t push yourself too hard – listen to your body and only do what feels comfortable.
  6. Breathe deeply and focus on your breath as you move through the poses. This will help you stay present at the moment and maintain focus on your practice.
  7. Finish up with some relaxation techniques like corpse pose or savasana to allow your body and mind to fully relax before ending your session


Periods can be uncomfortable, but yoga can help to make them more manageable. With the right poses and positions, you can find relief from cramps and other period-related pains. We hope that these five best yoga poses for periods have given you some ideas on how to stay active during your menstrual cycle. With regular practice, you’ll soon be able to work through your period with ease and grace!

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