When that time of the month rolls around, many women brace themselves for days of cramps, bloating, mood swings, and low energy. While heating pads and pain relievers can help, sometimes you want a natural solution that soothes your entire body and mind. This is where yoga steps in. Gentle yoga poses can relax tight muscles, stimulate circulation in the abdomen, ease bloating, and help you feel more comfortable when your body is working overtime.
Here’s a closer look at 10 of the best yoga poses you can try during your period to ease cramps, reduce bloating, and calm your mind. No special gear needed—just a mat, comfy clothes, and the willingness to listen to your body.
1. Child’s Pose (Balasana)
Child’s Pose is a comforting forward fold that helps release tension in the lower back and gently massages the belly. Kneel on your mat, touch your big toes together, and open your knees wide. Sit back on your heels and stretch your arms forward, resting your forehead on the floor.
Stay here for 1–3 minutes, breathing slowly and deeply. This pose helps you feel grounded while calming the nervous system, which can help with mood swings and fatigue.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
Gentle movement is key when you’re cramping. Cat-Cow Pose loosens tight back muscles and massages your uterus and abdomen. Come onto all fours with wrists under shoulders and knees under hips. Inhale as you drop your belly and lift your tailbone and head (Cow). Exhale as you round your spine up, tucking your chin to your chest (Cat).
Move slowly through this sequence for 1–2 minutes. It can help ease lower back pain and release abdominal tension.
3. Supine Twist (Supta Matsyendrasana)
This gentle twist is soothing for your lower back and hips and can help stimulate digestion, easing bloating. Lie on your back and hug your knees into your chest. Drop both knees to the right side while keeping your shoulders on the floor. Extend your arms out to a T and look to the opposite side.
Hold for 30–60 seconds, then switch sides. Let your belly relax fully as you breathe into the twist.
4. Reclining Bound Angle Pose (Supta Baddha Konasana)
This pose opens the hips and relaxes the pelvic area—perfect for when cramps strike. Lie on your back, bring the soles of your feet together, and let your knees drop out to the sides. Place your hands on your belly or by your sides.
Stay here for 2–5 minutes, breathing slowly. If your hips feel tight, place pillows under your knees for support.
5. Seated Forward Bend (Paschimottanasana)
A gentle forward bend helps relieve bloating and calms the mind. Sit with your legs extended in front of you. Inhale and reach your arms up, then exhale as you fold forward from the hips, reaching for your feet or shins.
Rest here for up to a minute. Don’t force the stretch—relax into it and focus on your breath to soothe your abdomen.
6. Pigeon Pose (Eka Pada Rajakapotasana)
This hip-opening pose is great for releasing tension in the lower back and hips, common tight spots during menstruation. From all fours, bring your right knee forward behind your right wrist. Extend your left leg straight back behind you. Fold forward and rest your forehead on the floor or stacked fists.
Hold for 30–60 seconds, then switch sides. Breathe deeply to let the hips soften.
7. Legs Up The Wall Pose (Viparita Karani)
If bloating and tiredness have you feeling drained, this pose is your friend. Sit sideways next to a wall, swing your legs up so they rest vertically on the wall while your back and head rest on the floor. Place your arms by your sides, palms facing up.
Stay here for 5–10 minutes. This gentle inversion calms the nervous system, reduces swelling in the legs, and encourages blood flow back to the pelvis, which can help with cramps.
8. Happy Baby Pose (Ananda Balasana)
This playful pose gently stretches the inner groin and lower back. Lie on your back, bend your knees, and grab the outer edges of your feet with your hands. Pull your knees toward your armpits and gently rock side to side if that feels good.
Stay for 30 seconds to a minute, breathing into the stretch. This pose relaxes the hips and releases lower back tension.
:max_bytes(150000):strip_icc():focal(731x145:733x147)/meghan-trainor-033125-2-2862ebedccdc4163bbaf8cbb8a05142f.jpg?w=150&resize=150,150&ssl=1 "Meghan Trainor Weight Loss Journey: Strength, Not Just Looks")
