Yoga To Relieve Period Cramps

Gentle movements like yoga can really help relieve your menstrual cramps, headaches, anxiety, and other periods related symptoms. If you practice yoga for a long time, the severity and prevalence of symptoms associated with it will be less. Regular movement and exercise can relieve menstrual cramps and even your most stubborn period pain. Although different poses have different benefits, in this article, we will learn poses of yoga to relieve period cramps or menstrual cramps.

According to research published in California-based yoga teachers, yoga can help you with both conditions, be it periods cramps or pre-menstrual syndrome (PMS).

How Yoga To Relieve Period Cramps

Using yoga for menstrual cramps can usually be targeted for pain relief.

First, you need to be aware of the areas that commonly experience pain from period cramps, probably this will include your abdomen, pelvis, hips, and lower back. The pelvic regions and the uterine region can be targeted for pain relief through certain yoga postures. Just as practicing pelvic movements can provide nourishment to pelvic tissue, stimulate blood flow, increase flexibility, and much more, which ultimately reduces cramping, calms the mind, and stress. It reduces pain and gives you a strong immunity against pain. In addition to physical postures, bolstering your breath to reduce discomfort can also be targeted for pain relief from the emotional symptoms of PMS and menstruation.

Here are some specific yoga poses to reduce the severity and prevalence of menstrual cramps. We encourage you to try them!

5 of the Best Yoga Poses For Period Cramps

Now we will see the best 5 favorite period-cramp easing yoga poses. You do not need to take much time to do these, you just need to be a regular yogi. If you are not a professional yogi and don’t even have a yoga mat, don’t worry, Try these relaxing poses in bed while you wake up.


If you have problems with cramps during periods, then you should practice Balasana or child pose. This asana will help you to overcome the problem of cramps as well as relieve stress.

How To Do:

  • To do Balasan, first of all, lay a mat in a flat and clean environment. Now sit in the Vajrasana posture by turning your feet towards the sun.
  • While inhaling, move both your hands upwards and while exhaling, bend forward.
  • Do this process till your palms reach the ground.
  • Now keep your head on the ground. If you want, you can also keep a pillow in front.
  • Keep yourself in this posture for 3 minutes and then slowly try to remove from this position.


Uttanasana is also very good at relieving period pain and cramps. Which improves blood circulation. It helps a lot in activating the abdominal organs, ovaries, and bladder.

How To Do:

  • Open the feet and keep them at an equal distance and stand straight on the ground.
  • Now inhale and straighten both your hands while moving them above your head. Your body should be in a straight line and the spine should not be bent at all.
  • Begin bending while exhaling and bend the legs forward. Your torso should be touching your feet nicely.


Stretching the back in Trikonasana stimulates the abdominal muscles, relaxes the abdominal organs, and relieves the body from menstrual cramps.

How To Do:

  • Begin by standing on your mat.
  • Make a distance of 3 feet between the feet.
  • Bend your right leg 90 degrees.
  • Now pull your left foot slightly inwards and make a 45 degree angle.
  • Make sure your heels are parallel to each other.
  • Then take the right hand upwards, while touching it with the palms of the left hand on the left foot or on the floor.
  • Bend your neck and keep your head up, looking at the sky or the ceiling.
  • Now come back to the earlier position and do this process on the other leg.

Utkata Konasana

When it comes to periods-cramps, Utkata Konasana helps boost energy in the body, and balances the body both internally and externally – it will also revitalize your energy.

This pose is amazing! This means that this pose is considered good for pregnant women along with providing relief from painful menstrual cramps in women. It works for the pelvic floor and helps to open the hips during childbirth. Stability as a woman also helps with empathy, passion, adaptability as she progresses in her pregnancy.

How To Do:

  • First of all, stand in Tadasana. In this posture, the distance of your feet should be about 3 feet apart and parallel.
  • Now breathe in and bring the hips down while bending the knees and feet. The way down should be as if you are sitting on a chair.
  • Come down as low as you can without losing balance, just taking care that the knee does not come in front of your foot.
  • Take one to two breaths in this pose and strengthen your balance.
  • Now while inhaling, raise both the hands up and try to stand straight.
  • Now, look straight ahead keeping the chin parallel to the floor. And press down evenly with the soles of both feet.
  • Inhale and exhale 5 times so that you can stay in this posture for 30 to 40 seconds. And pay attention to the stretch in the knees and ankles.

Ardha Matsyendrasana 

During the practice of Ardha Matsyendrasana, due to the stress falling on the abdomen and waist, the circulation of energy in the stomach increases. As a result, the digestive system improves and menstruation cramps or other stomach problems are removed in women.
With the practice of Ardha Matsyendrasana, the excess fat deposited on the waist and abdomen gradually starts to end. The waist becomes shapely and the bones of the waist become strong.

How To Do:

  • Get ready for the practice of Ardha Matsyendrasana by looking at the flat ground in a cool ventilated place.
  • First of all sit in Dandasana. Keep the palms of the hands open on the ground and straighten the part of the head from the waist.
  • Take a deep breath. Try to rotate your torso as much as you can.
  • Your eyes look at the left shoulder, so rotate your neck accordingly.
  • Round the waist and make sure your palm is facing out.
  • While in this posture, keep breathing normally.
  • After taking five deep breaths, repeat this yoga from the other side in the same way.


If you have chronic menstrual cramps, difficult or irregular periods, bleeding more than usual, or menstrual pain is interfering with your ability to live the life you want, yoga may be one option for controlling your menstrual cramps. Hopefully practicing yoga for even a few minutes a day will help you manage your menstrual pain, and make you feel refreshed.


Mar 21, 2023
Yoga for Prostate Enlargement : Shrink Prostate Enlargement

Prostate enlargement is caused by changes in hormone levels, also known as benign prostatic hyperplasia (BPH). It is a normal[...]

Mar 17, 2023
5 Effective Yoga For Knee Pain And Joint Pain Relief

Yoga is an ancient Indian technique that removes pain from the root and makes the body disease-free. Yoga can be[...]

Mar 14, 2023
Yoga for flat stomach you need to know

Yoga can be an effective way to achieve a flat stomach, but it's important to keep in mind that the[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional