Period Pain Yoga: 7 Doctor-Approved Stretches to Relieve Cramps

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For many women, the mat is a safe place on tough days. Period pain yoga helps the body when cramps, low-back tightness, and heavy hips limit you. If you practice yoga in America and do not want to use only heat packs and pills, you can match your practice with your cycle.

Below are seven doctor-approved, yoga-informed stretches. You can add these to your menstrual flow practice along with tips on props, breath, and joint-friendly support. This way, you work with ease instead of against discomfort.

Before You Start: Safety, Scope, and Intention

The poses below are gentle. They do not replace your personal medical care. If you have new, severe, or sudden pain; pain that stops your daily life; or dizziness, faintness, or unusual bleeding, talk to a healthcare professional. Yoga, supplements, and lifestyle practices help comfort and support your muscles. They do not diagnose, treat, cure, or prevent disease.

On the mat, your goal is to bring your body down. You rely on a calm nervous system, heavy bones, a soft belly, and a curious and clear awareness of feeling. Let “less is more” guide your session.

1. Supported Child’s Pose (Balasana) for Low Back and Belly Softening

When cramps come, many curl forward. Supported Child’s Pose makes that curl a gentle, healing move.

How to do it:

1. Place a bolster (or 2 firm pillows) lengthwise on your mat.
2. Bring your big toes together. Let your knees stay wide to give space to your belly.
3. Fold forward. Drape your torso over the bolster. Turn your head to one side.
4. Rest your forearms on the mat. Keep palms down or join them in prayer.

Stay for 3–5 minutes. Switch head sides halfway.

Why it helps: • It lengthens the spine muscles. • It lets the belly melt into support. This can ease clenching. • It helps you breathe deeply, which can change discomfort (source: NCCIH – Yoga and Health).

Joint-smart tip: If your knees hurt, put a folded blanket behind them or under your shins for extra cushion.

2. Reclined Bound Angle (Supta Baddha Konasana) for Hip and Pelvic Space

This posture is a classic for period pain yoga. It feels gentle, deep, and you can change it for your body.

How to do it:

1. Sit with a bolster or two folded blankets lengthwise behind you.
2. Bring the soles of your feet together. Let your knees drop open.
3. Lie back on the bolster. Adjust until your lower back feels stretched and safe.
4. If you feel a pull on the hips, place blocks or cushions under your thighs.

Stay for 5–8 minutes. Breathe into your ribs and pelvis.

Why it helps: • It softly opens the adductors and hip flexors. • It lets your pelvic floor relax instead of tensing. • It opens the heart area gently without pressing on your lower spine.

Joint-smart tip: If your knees or inner thighs feel strained, move your feet farther or lift your thighs higher for more support.

3. Knees-to-Chest Variations (Apanasana) for Low Back Relief

Apanasana means “wind-relieving pose.” It massages your low back and sacrum gently.

How to do it (gentle version):

1. Lie on your back with knees bent. Keep your feet on the floor.
2. As you exhale, bring one knee toward your chest. Hold it behind the thigh or on the shin.
3. Let the other foot stay down. Hold 5–8 slow breaths, then swap sides.

Two-knee option (if it feels right):

1. Draw both knees close to your chest.
2. Hug them as far as feels soft. Do not compress.
3. Rock gently side to side. This massages your outer hips and sacrum.

Why it helps: • It stretches the low back muscles that lock up during your cycle. • The rocking softens the nervous system and eases tension.

Joint-smart tip: If your hip flexors feel tight, use a strap behind your thighs instead of your hands. This keeps the groin soft and prevents strain.

4. Gentle Cat–Cow (Marjaryasana–Bitilasana) for Spinal Fluidity

When you have period pain, your Cat–Cow poses do not need big motions. They need small and smooth movements that flow along the spine.

How to do it:

1. Get into a table-top position with your wrists below your shoulders and your knees below your hips.
2. Inhale and lengthen your spine. Lift your tailbone and broaden your collarbones with a small move.
3. Exhale and round your back. Draw your belly gently toward the spine.
4. Let your head follow your spine naturally. Do not let it drop hard.

Repeat for 1–2 minutes. Move with slow, even breaths.

Why it helps: • It moves the natural fluid in your spine and shoulder areas. • It eases tight muscles in the mid and low back. • It shifts your focus from pelvic discomfort to your body’s natural rhythm.

Joint-smart tip: If your wrists hurt, come onto your fists or forearms, or set your hands on blocks. This reduces strain on the joints.

5. Supported Pigeon Prep or Figure-Four for Hip Release

Deep hip openers can be too strong now. Choose a supported pose that stays kind to your knees and sacrum.

Option A: Reclined Figure-Four

1. Lie on your back with your knees bent.
2. Cross your right ankle over your left thigh, just above the knee.
3. Thread your hands behind your left thigh. Pull gently toward you.
4. Keep the right foot still with a flexed foot.

Stay for 8–10 breaths, then switch sides.

Option B: Supported Pigeon Prep (for experienced practitioners)

1. From table-top, slide your right knee toward your right wrist.
2. Angle your shin so that it feels safe. It does not have to be parallel.
3. Slide your left leg back. Rest your hip on a bolster or folded blanket.
4. Fold forward onto stacked fists, a block, or another bolster.

Stay for 1–2 minutes on each side.

Why it helps: • It softens the tension in your glutes and piriformis. These muscles can affect your low back. • It lets your outer hips relax and release tension during your cycle.

Joint-smart tip: If your knee pain shows in Pigeon, do the Reclined Figure-Four instead. Your joint safety is key.

6. Supported Legs-Up-the-Wall (Viparita Karani Variation) for Overall Ease

This pose calms you. It feels safe for your joints and low back if it is well supported.

How to do it:

1. Place a folded blanket or low bolster a few inches from a wall.
2. Sit sideways so one hip touches the wall. Swing your legs up as you lower your torso.
3. Let your pelvis rest on the support. This makes your low back feel long, not cramped.
4. Keep the knees slightly bent. If your hamstrings pull, slide farther from the wall.

Stay for 5–10 minutes. Exit slowly.

Why it helps: • It calms your nerves and eases discomfort. • It drains tired, heavy legs. • It releases the back body as it rests on the floor.

Joint-smart tip: If your neck feels tight, support your head with a folded blanket. Let the forehead sit just above the chin.

7. Side-Lying Savasana for Deep Rest on Heavy Days

On heavy days, a side-lying final rest feels kinder than lying on your back.

How to do it:

1. Lie on your left side (this is easier on the stomach). Bend your knees.
2. Put a pillow or bolster between your thighs and knees.
3. Support your head with a folded blanket. This keeps the neck and spine aligned.
4. You may hold a bolster to your chest for a sense of safety.

Stay for 5–15 minutes. Let your breath come naturally.

Why it helps: • It protects the low back and hips when they feel weak or sore. • The curled shape feels safe and secure. • It is a way to do yoga when a full asana session feels too hard.

Joint-smart tip: If you feel shoulder pressure, hug your bolster higher. Let the lower shoulder roll slightly forward to create more space.

Breathwork to Pair With Your Period Pain Yoga

How you breathe shapes your ask in every pose. For menstrual discomfort, use a gentle breath.

Try this pattern: • Inhale through your nose for a count of 4. • Exhale through your nose for a count of 6. • Pause at the end of your exhale before you breathe in again.

Repeat for 10–20 cycles. Stay below the level of strain. The longer exhale tells your body that it is safe. This eases muscle guarding and overall tension.

Joint & Muscle Support Beyond the Mat

We work hard on our alignment, joint stacking, and a smart load on the mat. When your cycle comes, extend that care off the mat too: • Adjust your vinyasa. Use gentler flows. Change deep twists, intense core moves, and long holds in inversions for softer shapes. • Honor your connective tissue. Hormones can change how open your joints feel. Choose stability over a wide range. • Layer in recovery tools. Warm baths, soft self-massage around hips and low back, and supportive nutrition add to your healing.

Many use high-quality supplements to support their joints and muscles. These products add to your overall lifestyle care. They are not meant to diagnose, treat, cure, or prevent disease. If you have questions about a product, speak with a healthcare professional skilled in both conventional care and integrative practices.

Quick Sequence: 20-Minute Period Pain Yoga Flow

When energy is low but you want to practice, follow this short flow:

1. Supported Child’s Pose – 3 minutes
2. Supta Baddha Konasana – 5 minutes
3. Knees-to-Chest Variations – 3 minutes
4. Gentle Cat–Cow – 2 minutes
5. Reclined Figure-Four (both sides) – 4 minutes total
6. Supported Legs-Up-the-Wall – 5 minutes
7. Side-Lying Savasana – as long as you need

Move slowly from one pose to the next. Let your cycle set the pace, not your ego.

FAQ: Period Pain Yoga and Menstrual-Friendly Practice

1. Is period pain yoga safe for beginners?
   Yes. Most restorative and supported poses work for beginners when you use props and mindful care. If any pose worsens discomfort or feels unstable, choose a gentler option.

2. What yoga poses should I avoid for menstrual cramp relief?
   Many skip deep backbends, intense core work, hard twists in the lower belly, and long holds in weight-bearing inversions. These poses may feel too strong when you need comfort and calm.

3. How often should I practice yoga for period cramp relief?
   You can practice when you feel tense or uncomfortable. Morning and evening are common times. Regular practice over many cycles helps you learn how your body responds.

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Health Note
Always consult a licensed medical doctor for your health issues.

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