5 Gentle Yoga Poses to Ease Period Pain

Can yoga help with period pain?

Yes. Gentle yoga can help many girls and women feel better during their periods. Slow stretches and calm breathing relax tight muscles in the tummy, hips and lower back. This can ease cramps and help you rest.

Yoga is one tool among many. You can use it along with heat, rest and, if you need one, a painkiller. Ask a doctor or pharmacist which painkiller is right for you.

If your periods are often irregular, or stop for three months, please see a doctor. Yoga can help you feel better, but it does not fix the cause.

Before you start

• Use a yoga mat, a folded durrie or a thick sheet on the floor.
• Wear loose, comfortable clothes. Use your pad, cloth pad, tampon or cup as usual.
• Move slowly and breathe through your nose. Do not hold your breath.
• Stop if it hurts. A gentle stretch is good. Sharp pain is a sign to stop.
• Keep a pillow or a folded blanket nearby for support.
• If you are pregnant, or have a back, hip or knee injury, ask a doctor before you begin.

1. Child's Pose (Balasana)

This pose gently stretches the lower back and hips, and helps you relax.

How to do it

1. Kneel on the floor. Let your big toes touch and keep your knees apart.
2. Sit back towards your heels.
3. Lean forward and let your tummy rest between your thighs. Rest your forehead on the floor or on a pillow.
4. Stretch your arms forward, or rest them by your sides.
5. Breathe slowly for 1 to 3 minutes.

If your knees hurt, place a folded blanket under them. Stop if it hurts.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

This slow, flowing movement loosens the spine and can ease lower back ache.

How to do it

1. Come onto your hands and knees. Keep your hands under your shoulders and your knees under your hips.
2. Breathe in. Let your tummy sink gently towards the floor and lift your head and tailbone a little. This is Cow.
3. Breathe out. Round your back up towards the ceiling and tuck your chin towards your chest. This is Cat.
4. Move slowly between the two with your breath for 1 to 2 minutes.

Keep the movement small and smooth. Stop if it hurts.

3. Supine Twist (Supta Matsyendrasana)

This lying twist gently stretches the back and the sides of the tummy. Many girls and women find it eases cramps and stiffness.

How to do it

1. Lie on your back with your arms stretched out to the sides at shoulder height.
2. Bend your knees and keep your feet flat on the floor.
3. Slowly lower both knees to the right. Keep both shoulders resting on the floor.
4. Turn your head to the left if that feels comfortable.
5. Breathe slowly for about 1 minute.
6. Bring your knees back to the centre, then lower them to the left side.

If your knees do not reach the floor, rest them on a pillow. Twist only as far as feels easy. Stop if it hurts.

4. Bridge Pose (Setu Bandhasana)

Bridge Pose stretches the front of the hips and can ease lower back ache.

How to do it

1. Lie on your back with your knees bent and your feet flat on the floor, about hip-width apart.
2. Rest your arms by your sides with your palms facing down.
3. Breathe in, press your feet into the floor and slowly lift your hips. Lift only as high as feels comfortable.
4. Stay for a few slow breaths, up to 30 seconds.
5. Breathe out and lower your back slowly to the floor.
6. Repeat 2 or 3 times.

For a gentler version, place a firm cushion under your hips and simply rest there. Stop if it hurts.

5. Reclining Bound Angle Pose (Supta Baddha Konasana)

This resting pose opens the hips gently and helps the whole body relax.

How to do it

1. Lie on your back.
2. Bring the soles of your feet together and let your knees fall open to the sides.
3. If your inner thighs feel strained, place a pillow under each knee.
4. Rest your hands on your tummy or by your sides.
5. Breathe slowly for 3 to 5 minutes.
6. To come out, use your hands to bring your knees together, then roll onto your side before you sit up.

You can rest a hot water bottle, wrapped in a towel, on your tummy while you lie here. Stop if anything hurts.

A short routine for period days

Try the poses in this order: Cat-Cow, Child's Pose, Supine Twist, Bridge Pose, and then Reclining Bound Angle Pose. It takes about 10 to 15 minutes.

You can do it on the first days of your period, or on any day you feel stiff or tense. There is no rule that says you must avoid yoga during your period. Do what feels right for your body that day, and skip any pose that does not.

When to see a doctor

• Period pain stops you from going to school, college or work, even with yoga, heat and a painkiller.
• Your periods are getting more painful month by month.
• You have pain between periods or during sex.
• You bleed heavily: soaking a pad every hour or two, passing clots bigger than a coin, or bleeding for more than 7 days.
• Your periods are often irregular, or you have had no period for 3 months and you are not pregnant.
• A pose causes sharp pain, numbness or pain that does not go away after you stop.
• You get sudden, severe pain or feel faint, especially if you could be pregnant. Go to a hospital at once.

Have a question about period pain? Call our menstrual helpline on 85888 70999. It answers at any hour.

FAQs

Can yoga stop period pain completely?

Not always. Gentle yoga eases cramps and back ache for many girls and women, but it may not take all the pain away. You can use it along with heat, rest and a painkiller if you need one. If your pain stays strong, see a doctor.

Is it safe to do yoga during my period?

Yes. Gentle poses like the ones here are safe during your period. Choose slow, comfortable movements and rest if you feel tired. Stop any pose that hurts.

How often should I do these poses?

You can do them on the days you have cramps, or a few times a week through the month to keep your back and hips loose. Even 10 to 15 minutes helps.

Can yoga make my periods regular?

There is no good evidence that yoga makes irregular periods regular. Cycles of 21 to 35 days are normal for adults, and 21 to 45 days in the first few years after periods start. If your periods are often outside this range, or stop for three months, see a doctor.

What should I do if a pose hurts?

Stop at once and rest. Try an easier version with a pillow for support, or skip that pose. If the pain does not go away, see a doctor.

In short

Five gentle yoga poses can ease period cramps and lower back ache for many girls and women. Move slowly, breathe calmly and stop if anything hurts. Yoga does not fix irregular periods, so see a doctor if your cycle is often off track or your pain stays strong.

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Learn more

• Period and ovulation calculator
• Menstrual myths and facts
• Test your knowledge: take our menstrual quiz