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5 Best Yoga Positions To Ease Period Cramping

June 12, 2024

Woman practicing yoga in a serene studio to ease period cramping.

Period cramps can be debilitating, but yoga offers a natural way to alleviate the discomfort. The following five yoga poses are designed to ease period cramping and can be performed by anyone, regardless of their yoga experience. These poses don't require much time or equipment, making them perfect for a quick relief session anytime, anywhere.

Key Takeaways

  • Apanasana (Knees-to-Chest Pose) is great for intense cramps and can be done at the beginning of your period for relief without much movement.
  • Child's Pose helps gather energy and is an excellent starting position for your yoga routine to ease period cramps.
  • Reclined Goddess Pose (Supta Baddha Konasana) opens up the hips and alleviates pelvic pain, making it ideal for menstrual discomfort.
  • Cobbler's Pose (Baddha Konasana) is a restorative pose that relieves menstrual cramps and promotes relaxation.
  • Cat-Cow Pose (Chakravakasana) stretches the abdominal muscles, which can become tight and tense due to cramping, providing significant relief.


1. Apanasana (Knees-to-Chest Pose)

Woman in yoga studio performing Apanasana pose, lying on her back with knees hugged to chest for period cramp relief.

Apanasana, also known as the Knees-to-Chest Pose, is a gentle yoga position that can significantly alleviate period cramping. This pose helps in releasing tension in the lower back and massaging the abdominal organs, which can be particularly beneficial during menstruation.

How to Perform Apanasana

  1. Lie flat on your back on a comfortable surface, such as a yoga mat.
  2. Bend your knees and bring them towards your chest.
  3. Wrap your arms around your knees, gently pulling them closer to your chest.
  4. Hold this position for several deep breaths, ensuring that your lower back is pressed against the mat.
  5. Release your knees and extend your legs back to the starting position.

Benefits of Apanasana

  • Relieves lower back pain: This pose helps in stretching and relaxing the lower back muscles.
  • Improves digestion: The gentle pressure on the abdomen can aid in better digestion and relieve bloating.
  • Reduces stress: The deep breathing involved in this pose can help in calming the mind and reducing stress levels.

For additional comfort during your menstrual cycle, consider wearing period underwear to stay dry and comfortable.

2. Child's Pose

Woman practicing Child's Pose on a yoga mat to ease period cramping, in a serene and calm setting.

How to Perform Child's Pose

Start on your hands and knees, positioning them slightly wider than shoulder-width apart. Allow your backside to sink back between your legs. This pose is particularly effective in opening up the hips and lower back, which is especially beneficial for those experiencing lower back period cramps. Take three or four deep breaths, or stay in the pose as long as it feels comfortable. For an added stretch, gently shift your weight side to side to softly stretch out your side body.

Benefits of Child's Pose

Child's Pose, also known as Balasana, offers numerous benefits. It helps to relieve tension in the lower back and pelvic region, making it an excellent choice for easing period cramps. Additionally, this pose promotes relaxation and can help to calm the mind.

Tips for Enhanced Comfort

If the traditional version of Child's Pose feels comfortable, consider adding a prop for enhanced relief. Placing a towel at the crease of your hips and performing a wide-legged Child's Pose can provide additional compression against the area just above your pelvis, nourishing the tissue and generating significant relief in the pelvic region.

For more information on managing period discomfort, consider exploring period underwear options that offer additional comfort and support during menstruation.

3. Reclined Goddess Pose (Supta Baddha Konasana)

Reclined Goddess Pose, also known as Supta Baddha Konasana, is a restorative position that helps open the groin, making it a beneficial addition to your yoga routine for easing period cramps. This pose is particularly effective in relaxing the abdominal muscles, which can help alleviate cramping.

To perform the Reclined Goddess Pose:

  1. Begin lying on your back. Bend your knees and place your feet on the ground.
  2. Release your knees out to the sides and down to your mat.
  3. Bring the bottoms of your feet together. Placing a bolster under the length of your spine can enhance comfort.

This pose is a reclined version of Cobbler's Pose and is all about opening your groin and hips while relaxing. For additional comfort during your period, consider wearing period underwear for women.

For more tips on finding the best position for period cramps, you can explore various fetal and supine positions, mind-body techniques, nutrition, and herbal teas for menstrual pain relief.

4. Cobbler's Pose (Baddha Konasana)

Person practicing Cobbler's Pose in a calm yoga studio to ease period cramping.


Cobbler's Pose, also known as Baddha Konasana, is particularly beneficial during menstruation as it helps to open up the pelvic region. This seated pose can alleviate the heavy feeling in the lower half of the body, which is common during periods. By staying in this pose for several minutes, one can experience a significant reduction in cramping and discomfort.

How to Perform Cobbler's Pose

  1. Begin by sitting on the floor with your legs extended straight in front of you.
  2. Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides.
  3. Hold your feet with your hands and sit up tall, lengthening your spine.
  4. For a gentler version, you can come into a forward bend using a bolster or several folded blankets to support your torso.

Tips for Enhanced Comfort

  • Use a bolster or folded blankets to support your torso if you choose to bend forward.
  • Ensure that your spine is elongated and your shoulders are relaxed.
  • Stay in the pose for several minutes to maximize the benefits.

For additional comfort during your period, consider wearing period underwear to stay dry and comfortable throughout your yoga practice.

5. Cat-Cow Pose (Chakravakasana)

Woman practicing Cat-Cow Pose in a yoga studio to ease period cramping.

The Cat-Cow Pose, also known as Chakravakasana, is a two-part yoga position that targets both the back and abdominal muscles. This pose is particularly beneficial for easing period cramps as it helps to stretch the abdominal muscles, which may become tight and tense from cramping.

How to Perform Cat-Cow Pose

  1. Start with the Cow Pose: Begin on your hands and knees. Ensure your hands are directly under your shoulders and your knees are directly under your hips. Take a deep breath in, gently stretch your head upwards, and gaze towards the sky. Simultaneously, raise your tailbone towards the sky and drop your belly towards the ground.

  2. Transition to Cat Pose: Exhale as you start rounding your spine, tucking your tailbone, and drawing your pelvis forward. This movement helps to release tension and tightness in your abdominal fascia.

  3. Alternate Between Poses: Continue alternating between these two stretches for at least five breaths. Synchronize your inhalations with the Cow Pose and your exhalations with the Cat Pose.

Benefits of Cat-Cow Pose

  • Eases Period Pain: By stretching the abdominal muscles, this pose can help alleviate the discomfort associated with period cramps.
  • Improves Flexibility: Regular practice can enhance the flexibility of the spine and abdominal muscles.
  • Promotes Relaxation: The rhythmic movement between the two poses can have a calming effect on the mind and body.

For additional comfort during your period, consider wearing period underwear. This specialized underwear can provide extra support and reduce discomfort.

Incorporating the Cat-Cow Pose into your routine can be an effective strategy for managing period cramps. For persistent symptoms, consult healthcare providers for effective strategies for managing period cramps include physical therapies, medicinal remedies, and lifestyle adjustments.


In conclusion, incorporating yoga into your routine can be a highly effective way to alleviate period cramps and other menstrual discomforts. The five yoga positions discussed in this article—each with its unique benefits—offer a holistic approach to managing pain and promoting overall well-being. Whether you are a seasoned yogi or a beginner, these poses are accessible and can be performed with minimal equipment, making them easy to integrate into your daily life. Remember to listen to your body and practice these poses at your own pace, ensuring that you find the relief and comfort you need during your menstrual cycle.

Frequently Asked Questions

What are the benefits of practicing yoga during menstruation?

Practicing yoga during menstruation can help alleviate period cramps, reduce bloating, and improve overall mood. It can also promote relaxation and reduce stress.

Can beginners perform these yoga poses?

Yes, these yoga poses are suitable for beginners. They are gentle and can be done without any prior yoga experience. However, it's essential to listen to your body and avoid any discomfort.

How long should I hold each pose?

You can hold each pose for about 1 to 3 minutes, depending on your comfort level. If a pose feels particularly good, you can stay in it for longer. Always listen to your body and adjust as needed.

Do I need any special equipment to perform these yoga poses?

No, you don't need any special equipment to perform these yoga poses. A yoga mat can be helpful, but you can also do these poses on a soft surface like a carpet or even in bed.

Are there any poses I should avoid during menstruation?

It's generally recommended to avoid intense or inverted poses during menstruation, as they can disrupt the natural flow. Stick to gentle and restorative poses that promote relaxation and comfort.

Can yoga help with other PMS symptoms?

Yes, yoga can help with other PMS symptoms such as mood swings, fatigue, and headaches. The gentle stretching and deep breathing involved in yoga can promote overall well-being and balance.

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