5 Yoga Poses for Period Cramps & Stress Relief

When those dreaded period cramps come around every month like clockwork, the last thing you might want to do is get off your comfy couch and exercise. But, some light movement—yoga specifically—can actually alleviate some of your pain and discomfort, even helping you regulate your mood swings.. 

You won’t have to twist yourself into a pretzel or bend over backward (literally) to experience these benefits, either. Read on to learn five simple yoga poses to help move energy in the right direction, including instructions for performing them properly. 

The best yoga poses for period cramps

According to Alyssa Pfennig, Certified Yoga Therapist and owner of Wild Wisdom Collective, "The best yoga poses for PMS and during your period are restful and restorative, focusing on alleviating symptoms and going inward.

There are variations depending on what specific issues you might be struggling with. However, in general, poses to open the hips and forward folds to bring energy to the pelvic bowl and uterus are recommended."

With that in mind, we went straight to some yoga pros for their favorite mid-period poses. Here's what's on the top of their list, so you can do them at home whenever you need some relief.

1. Child's Pose (Balasana)

"Do Child's Pose and do it often," says certified yoga practitioner Brianna Petrauskas. "This pose can be super restorative by spreading your hip bones out wide to relieve any pressure from your lower back."

Here’s how to do it:

1. Begin by kneeling on your yoga mat, with your knees about a foot from each other, and resting your seat on your heels. 
2. Now, with your arms outstretched, slowly lean forward until your belly rests between your thighs and your forehead touches the floor. 
3. Remain in this position for 30 seconds to 2 minutes and slowly come back up.

2. Reclining Bound Angle Pose (Supta Baddha Konasana)

You had us at reclining. But there's a lot more to this pose, the pros say. "Reclining Bound Angle Pose activates the groin and allows for deep relaxation. Let gravity take over in this pose as it naturally eases symptoms of menstruation discomfort and recharges the mind," recommends Brooke Blocker of Blocker Yoga. 

She's not the only fan of the relaxing pose. Melissa Okabe, a yoga instructor in Los Angeles, agrees. "Not only does this supportive yoga pose replenish low energy and opens the hips, but also encourages circulation to the pelvic region." Okabe says. "It helps to relieve menstrual cramps because it calms the nervous system and promotes the downward flow of energy naturally occurring in the body during a woman's cycle."

Here’s how to do it:

1. Begin by lying flat on your back, with your hands placed on the mat next to your hips, palms facing inwards. 
2. Slowly bend your knees, bringing your feet together. Your feet should remain on the yoga mat. 
3. Take a deep breath and gently bring your heels as close as possible to your pelvic region. 
4. Exhale slowly and let your knees fall to either side while keeping the ends and soles of your feet touching each other. 
5. Hold the pose for 30 seconds to 2 minutes and slowly come out of it as you breathe in and out.

3. Cobra Pose (Bhujangasana)

If you deal with PMS (and mid-PMS) headaches, Cobra Pose is a good one for you. "Cobra Pose is a mild backbend that strengthens . . . your back and hips while reducing stiffness [in those spots]. Headaches are often a side effect of PMS and Cobra Pose helps increase circulation thereby reducing those aches and associated fatigue," says Blocker.

Here’s how to do it:

1. Begin by lying flat on your stomach with your feet close together. 
2. Place your palms on the mat directly under your shoulders and lift the top half of your torso. Your stomach and pelvic area should remain pressed to the mat and your elbows should touch either side of your body at all times. 
3. Slowly lift your chest off the floor and let your shoulders drop away from your ears. Tilt your head to the sky. 
4. Hold the pose for 30 seconds to 2 minutes and slowly lower your body back to the ground.

Discover even more ways to deal with PMS symptoms.

4. Cat and Cow Poses (Chakravakasana)

Think of these as the yoga version of a heating pad. "Transitioning between Cat and Cow Poses will warm up the body, specifically the back and abdomen which can help to alleviate cramps," says Blocker. "These poses also encourage mindful breathing, helping to soothe the body and mind with a slow inhalation into Cow Pose and deep exhalation into Cat Pose."

Here’s how to do it:

1. Get on all fours on your yoga mat. Place your hands on the mat, shoulder-width apart, with your knees aligned directly with your hips. 
2. Curve your lower back by pressing your chest forward and letting your belly sink while inhaling deeply. Let your shoulders fall away from your ears, and bring your head up. This is the cow pose. 
3. While you exhale, slowly arch your spine and bring your head and pelvis down (without forcing your chin to touch your chest). You’ll essentially be turning your back into a bow. This is the cat pose. 
4. Repeat between both poses.

5. Head to Knee Pose (Janu Sirasana)

Not only does this pose help calm the mind and relieve stress any time of the month, Pfenning says it's a great one specifically during your period. "Forward folds to bring energy to the pelvic bowl and uterus," she explains.

Here’s how to do it:

1. Sit with your legs outstretched in front of you. 
2. Bend your left knee and bring your left heel towards your groin. Tuck it into the inner thigh of your right leg (which remains extended). 
3. Stretch your arms above your head, slightly shift your body towards your right leg, and bend your upper body over your right leg completely. 
4. Once you’re completely bent, hold on to your right foot with both of your hands and rest your head on your knee. 
5. Hold the pose for 30 seconds to 2 minutes and slowly come back up. Repeat the same on the other side.

Whatever poses you do, listen to your body and make adjustments if needed. "Oftentimes during your period, your practice won't be flawless. Embrace this and let nature take its course by listening to what your body needs," says Blocker."Sometimes, this means Savasana the whole way through to focus on breath." 

Savasana, aka the Corpse Pose, in which you lie on your back, with your arms and legs spread at 45 degrees, isn't a fancy word for a nap—it's a great opportunity to release tension and calm your mind.

Yoga during your period can also be a great time for self-reflection, says Aliksandra Keller, Kundali yoga teacher. "I find that slower, more introspective and heart nourishing postures help me tap into my feminine power of receptivity."

Your period represents a cleansing time, she says—AKA a great time to release what you don't need in your life and reflect on what you do want.

Should you do yoga with period cramps?

Restorative yoga is a less intensive way to soothe cramps and ease discomfort during your periods. So, yes, you definitely can do yoga with period cramps. At the same time, you should also listen to your body and stop if you feel any pain or discomfort and stay away from yoga poses that put pressure on your pelvic region.

What yoga poses should you avoid during your period?

During your period, you should avoid any yoga poses that include inversions, twists, deep forward and backward bends, arm balances, or bowing as these can put undue pressure on your abdominal and pelvic regions, worsening your period cramps. Some specific poses to avoid include headstands, handstands, shoulder stands, Downward-Facing Tree Pose, Crow Pose, and Scorpion Pose.

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Yoga classes are in session.

Here are some free online classes to help you practice your yoga poses: 

• Yoga with Adrienne: With over 500 videos on her YouTube channel, yoga instructor Adrienne has classes for every age and level.
• Corepower Yoga: The yoga studio offers a collection of free hour-long classes whenever you need it. 
• Yome: Find yoga videos to fit your skill level, schedule, and focus (try yoga for chest and shoulder tension).