6 Effective Yoga Poses to Help You with Menstrual Cramps

September 5, 2022

Have you been procrastinating on your yoga routine? Every day you wear the best workout clothes but end up lazying around in them without even moving a muscle- is that you? Well, we have a great motivation that would compel you to roll out your yoga mat and head straight to the class. FYI, yoga can help ease anxieties, headaches, menstrual cramps, and other period-related symptoms. 

Menstrual cramps don’t always come with periods but the pain you experience can leave you desperate for an instant solution. In such painful times, doing something physical seems impossible. However, there are a few effective yoga poses that can make this stubborn pain disappear.

Here are 6 different yoga poses that you must include in your pain management routine.

6 Yoga Poses to relieve menstrual cramps

  • Bound Angle Pose – Baddha Konasana

Because the lower half of your body feels heavier during periods, trying a few seated poses for several minutes can be helpful. Bound angle pose or Baddha Konasana soothes the digestive system and alleviates the pain. Also, it stimulates the ovaries, which makes it a reproductive health power pose. In case of fatigue, sit in this position and you will feel energetic in no time. For more relief, try a gentler version by coming into a forward bend. You can use a bolster or several folded blankets to support your torso. 

  • Reclined Bound Angle – Supta Baddha Konasana

This is similar to a bound angle but instead of leaning forward, you are leaning back. Stay in a reclined position for a few minutes with knees bent, slowly release knees out to the sides and down to the yoga mat, and bring the bottoms of your feet together. Place a bolster under your spine for more relaxation. Along with period pains, it helps with PMS symptoms as well, including fatigue, insomnia, anxiety, and headaches. Being a leaning pose, it relaxes your muscles and reduces cramps. 

  • Seated Forward Bend – Paschimottanasana

For this yoga pose, outstretch your legs for a forward bend and lengthen your spine in a seated position before you gradually come forward. As you come down, imagine the pelvis as a bowl that is tipping forward. The pose helps in opening hamstrings and calves while giving your back a nice stretch. Also, remember to follow your breath while easing into the bend. If you are on your period, round your spine a little. 

  • Supported Bridge Pose – Setu Bandha Sarvangasana

Another effective yoga for menstrual cramps is the bridge pose. Simply lie down on your back, press into your feet, and lift the hips slightly. Slide a yoga block under your hips for support. Now, lift the hips again to slide the block out, and come down slowly. It is a gentle yoga routine to relieve back pain during menstruation. In case of severe discomfort, prefer smaller yoga blocks. 

  • Wide-Angle Seated Forward Bend – Upavistha Konasana

For a mind-calming pose, the wide-angle seated bend is perfect. Whenever you feel stressed, just stretch into this pose. For support, feel free to add blankets or bolster. This forward bend stimulates your abdominal organs, stretches your hamstrings and inner thighs, and lengthens your spine. You can either sit upright or go as deep as you want. If you don’t feel comfortable bending forward during periods, listen to your body and do it conveniently. 

  • Reclining Twist – Bharadvaja

One of the most effective and popular poses to ease menstrual pain is the reclining twist. It helps your back and hips stretch, which is important if you have pains and aches. Also, your digestive organs get simulation due to proper blood flow from the pose. 


You don’t have to go to a yoga class or need special training for these poses, you can try them at home as well to manage period pains. Practice a basic routine for a few minutes and you’ll feel better in no time. However, make sure that you are comfortable while doing these poses and prefer gentle practice in case of any inconvenience.

Author Bio: 

Krishma Patel is the Co-founder and the Superintendent Pharmacist at MedsNow, an online pharmacy in the UK that provides health and wellness products and treatments along with free online consultations. She is passionate about showcasing the integral function community pharmacies can play in supporting the healthcare system and the NHS by providing patients with high-quality, safe, and discreet access to healthcare at their convenience. Along with being the co-founder of MedsNow, Krishma is also the Director and the Superintendent Pharmacist of Enimed Ltd., an independent pharmacy group comprising 32 branches.

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Andi Perullo de Ledesma

I am Andi Perullo de Ledesma, a Chinese Medicine Doctor and Travel Photojournalist in Charlotte, NC. I am also wife to Lucas and mother to Joaquín. Follow us as we explore life and the world one beautiful adventure at a time.

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