When period cramps hit, it's tempting to curl up in bed and wait for them to pass. But gentle movement—especially yoga—can actually ease the pain, calm your body, and help regulate your cycle over time. Yoga promotes blood flow, reduces muscle tension, and helps soothe the nervous system.

If you're dealing with discomfort during your period, here are four simple and effective yoga poses to help you find relief.

🧎‍♀️ 1. Child’s Pose (Balasana)

Why it helps:
This gentle resting pose relaxes the lower back, hips, and thighs—areas that often tighten up during menstruation. It also helps calm the mind and reduce stress, which can make cramps feel worse.

How to do it:

• Kneel on the floor with your big toes touching.

• Sit back on your heels and gently fold forward.

• Stretch your arms in front or place them alongside your body.

• Let your forehead rest on the mat and breathe deeply.

Hold for: 1–3 minutes, or longer if comfortable.

🦋 2. Reclining Bound Angle Pose (Supta Baddha Konasana)

Why it helps:
This pose opens the hips and abdomen, releasing tension and improving circulation in the pelvic region. It also supports digestion and helps relax tight inner thighs.

How to do it:

• Lie flat on your back.

• Bring the soles of your feet together, letting your knees fall outward.

• You can place cushions or folded blankets under your knees for support.

• Let your arms rest by your sides with palms facing up.

Hold for: 3–5 minutes, using slow, steady breathing.

🐈‍⬛ 3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Why it helps:
This flowing movement stretches the spine and massages the abdominal organs, which can ease cramping and reduce bloating. It's great for releasing back tension too.

How to do it:

• Come onto all fours with wrists under shoulders and knees under hips.

• Inhale, arch your back, lifting your tailbone and head (Cow Pose).

• Exhale, round your spine, tucking your chin to chest and pelvis in (Cat Pose).

• Move with your breath in a slow, gentle rhythm.

Repeat for: 1–2 minutes, or as long as it feels good.

🌙 4. Supine Twist (Supta Matsyendrasana)

Why it helps:
A gentle spinal twist that helps release tension in the lower back and abdomen, improve digestion, and stimulate circulation—all helpful for menstrual pain.

How to do it:

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

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

• Extend your arms out in a T-shape and turn your head in the opposite direction of your knees.

• Breathe deeply and switch sides after a minute.

Hold for: 1–2 minutes on each side.

Tips for Practicing Yoga During Your Period:

• Choose gentle, restorative yoga styles. Avoid intense backbends, inversions, or core work.

• Use props like cushions, bolsters, and blankets for extra support.

• Practice in a calm, quiet space where you can focus on your breath.

• Listen to your body—if something doesn’t feel good, skip it.

Final Thoughts:

Your body goes through a lot during menstruation, and yoga is a beautiful way to support it. These four poses can bring comfort, improve circulation, and calm your nervous system—helping you move through your cycle with greater ease.

Make them part of your monthly self-care ritual and feel the difference, one breath at a time.