Menstrual cramps can be uncomfortable and disruptive. While many people reach for hot water bags or painkillers, there’s a more natural and soothing solution you can try gentle stretching and yoga. Certain yoga poses can help ease cramps, reduce lower back pain, and support your emotional well-being during your period. The best part? You don’t need to be an expert yogi to feel the benefits.

Here are six gentle stretches and yoga poses that can bring relief on your painful period days:

1. Child’s Pose (Balasana)

Why it helps:
This restorative pose helps release tension in the lower back, hips, and thighs. It also calms the mind and relieves fatigue.

How to do it:

• Kneel on the floor, touch your big toes together, and sit on your heels.

• Bend forward and rest your forehead on the floor.

• Stretch your arms forward or let them rest beside your body.

• Breathe deeply and stay here for 1–3 minutes.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Why it helps:
This dynamic combination gently massages the spine and abdomen, helping to relieve cramps and improve blood circulation.

How to do it:

• Get on your hands and knees in a tabletop position.

• Inhale, drop your belly, lift your chest and tailbone (Cow Pose).

• Exhale, round your spine, tuck your chin to chest (Cat Pose).

• Repeat this movement for 1–2 minutes.

3. Supine Twist (Supta Matsyendrasana)

Why it helps:
This gentle twist stretches the spine and hips while also easing tension in the abdominal area. It’s great for relieving lower back pain and bloating.

How to do it:

• Lie on your back and bring your knees to your chest.

• Drop both knees to one side while keeping your shoulders grounded.

• Turn your head in the opposite direction.

• Hold for 1 minute, then switch sides.

4. Knees-to-Chest Pose (Apanasana)

Why it helps:
This pose helps relieve gas and bloating while gently massaging the abdominal organs.

How to do it:

• Lie on your back and hug your knees to your chest.

• Rock gently side to side if that feels good.

• Focus on deep, even breathing.

• Stay here for 1–2 minutes.

5. Butterfly Pose (Baddha Konasana)

Why it helps:
Opens the hips and improves blood flow to the pelvic region. It also relieves mild tension in the thighs and groin.

How to do it:

• Sit with your spine straight and bring the soles of your feet together.

• Let your knees fall to the sides.

• Hold your feet and gently press your knees toward the floor.

• Stay here for 1–2 minutes, breathing deeply.

6. Legs-Up-the-Wall (Viparita Karani)

Why it helps:
This relaxing pose promotes circulation, reduces swelling in the legs, and soothes the nervous system. It's ideal for complete rest during painful period days.

How to do it:

• Sit sideways next to a wall, then gently lie back and swing your legs up against the wall.

• Keep your arms at your sides or rest them on your belly.

• Close your eyes, breathe deeply, and stay here for 5–10 minutes.

Final Thoughts

During menstruation, your body needs extra love and care. These gentle stretches and yoga poses are designed to relieve cramps, calm your mind, and help you reconnect with your body. Always listen to your body  if something feels uncomfortable, skip it or try a modified version.

You don't need a full yoga session. Even 10 minutes of stretching can make a big difference in how you feel. Add soft music, dim the lights, and turn it into a relaxing self-care ritual for your cycle days.

Disclaimer: If your period pain is severe or unusual, consult with a healthcare provider to rule out any underlying medical issues.