6 YOGA POSES TO HELP YOUR PERIOD

Periods can come with their share of cramps, fatigue, or that too familiar heaviness. But it’s perfectly okay to slow down and rest. If you’ve noticed that a little movement helps ease the tension, then you’re absolutely right. Gentle exercise or stretches can be a simple way to support your body through your cycle.

Yoga during your period can be a beautiful way to support your body with care. It doesn’t have to be intense, even a few mindful moments can help ease cramps, release tension through your lower back, and bring a sense of calm to both body and mind.

Here are six simple poses to help you feel a little more comfortable. No equipment, no pressure! Just a mat, some space, and a moment to listen to what your body needs.

Child’s Pose (Balasana)

Child’s Pose feels instinctively comforting. It stretches the lower back and allows the belly to relax, making it ideal for when cramps strike. 

• Kneel with your big toes touching and knees apart. 
• Fold forward so your torso rests between your thighs. 
• Stretch your arms forward or let them rest by your sides. 
• Let your forehead sink gently toward the mat. 

Even a few slow breaths here can help you feel more grounded and supported. 

Reclined Bound Angle Pose (Supta Baddha Konasana)

If your hips feel heavy or your energy is low, this pose can be soothing. 

• Sit with the soles of your feet together and knees falling open. 
• Slowly lean back until your spine rests on the floor. 
• You can place cushions under your knees for extra support. 
• Rest your hands on your belly or by your sides. 

Many people notice a sense of calm and lightness after just a minute or two. 

Cat-Cow Flow (Marjaryasana–Bitilasana)

This sequence gently moves the spine and massages the abdomen. 

• Start on your hands and knees. 
• Inhale, arching your back and lifting your chest (Cow). 
• Exhale, rounding your spine and tucking your chin (Cat). 
• Move slowly, following your breath, and continue for several rounds. 

It’s a subtle way to ease tension and connect with your body. 

Seated Forward Fold (Paschimottanasana)

Seated Forward Fold stretches the spine and hamstrings while calming the nervous system. 

• Sit with legs extended. 
• Inhale to lengthen your spine. 
• Exhale and fold forward from your hips, letting your hands rest wherever they reach. 
• Focus on softening into the posture rather than forcing it. 

Even a few breaths can relieve lower back discomfort. 

Supine Twist (Supta Matsyendrasana)

A gentle spinal twist can help relieve tightness in the lower back and support digestion. 

• Lie on your back with knees bent. 
• Let both knees fall to one side while keeping your shoulders grounded. 
• Extend your arms wide and turn your head in the opposite direction. 
• Hold for a few breaths and switch sides. 

This pose feels restorative and can leave your spine feeling refreshed. 

Supported Bridge Pose (Setu Bandhasana)

This variation of Bridge Pose is restorative rather than active. 

• Lie on your back with knees bent and feet hip-width apart. 
• Slide a block or cushion under your sacrum. 
• Let your arms rest by your sides, palms up. Close your eyes and breathe. 

Two to three minutes here can relieve lower back tension and gently open the front of the body without strain. 

Practising Yoga with Care

The most effective yoga poses for period pain are the ones you approach with awareness. Some days, you might flow through all six; other days, simply resting in Child’s Pose for a few slow breaths is enough. It’s all about tuning in, moving gently, and letting your body guide the pace.

Final Thoughts

Your energy naturally ebbs and flows throughout your cycle. Even a few minutes of yoga can ease cramps, boost circulation, and calm a busy mind. It’s not about getting the poses right. It’s all about being patient, breathing, and simply being kind to yourself. Rest when you need to, stretch when it feels right, and let your body lead the way.

Anything else? Essity Australasia makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional, medical or other health professional advice.