Yoga During Periods – A Gentle, Realistic Guide for Comfort & Relief

Published on: November 21, 2025

Practicing yoga during your period can feel surprisingly comforting. On days when cramps, heaviness, or mood swings take over, soft movements and steady breathing help the body relax without forcing anything. You don’t need an intense workout or complete rest — just a slow routine that encourages blood flow and eases the tightness around the lower back and abdomen.

In this guide, I’m sharing poses that are safe for your cycle, what you should avoid during heavy flow, simple breathing methods, and a short routine you can follow even on days when you feel low on energy.

Why Yoga Helps During Periods

Your body goes through small but meaningful shifts every month. Muscles around the belly, hips, and lower spine often tense up, making you feel crampy or sluggish. A few minutes of gentle yoga can:

relax uterine contractions
reduce inflammation and heaviness
ease stiffness around the lower back
improve digestion and bloating
calm emotional ups and downs
support hormonal balance
soothe the nervous system

Most people feel a noticeable difference after just 5–10 minutes of slow movement.

Safe Poses for Yoga During Periods

Here are some simple, comforting poses that feel good when your body is more sensitive than usual.

1. Child’s Pose (Balasana)

A soft forward fold that lets the belly relax.

Keep the knees wide
Let the chest melt down
Take slow, deep breaths

Perfect for calming cramps and mental rest.

2. Cat–Cow (Marjariasana)

This gentle spinal flow releases tightness around the back and abdomen.

Inhale as you arch into Cow
Exhale as you round into Cat

Great for relieving bloating and dull ache in the lower back.

3. Butterfly Pose (Baddha Konasana)

Opens the hips and softens pelvic tension.

Bring the soles of your feet together
Let the knees fall outward
Lean forward lightly

Very soothing when the pelvic floor feels tight.

4. Supine Twist (Supta Matsyendrasana)

A relaxed twist to release the lower back and aid digestion.

Lie down and drop both knees to one side
Keep shoulders on the floor
Breathe slowly

This pose is especially comforting for PMS discomfort.

5. Legs-Up-the-Wall (Viparita Karani)

A simple pose to fight fatigue and emotional heaviness.

Lie on your back
Extend legs up the wall
Keep arms relaxed beside you

Great for calming the mind and supporting circulation.

6. Shavasana (Corpse Pose)

A quiet moment to let the whole body unwind.

Lie on your back
Place a pillow under the knees if needed
Allow your breath to settle naturally

Helps with emotional balance and restfulness.

What to Avoid During Periods

Some poses can increase strain or pressure in the pelvic area. Skip anything that feels too intense or forces the body to work against the natural menstrual flow.

Avoid:

deep backbends
heavy core exercises
headstands
shoulder stands
handstands
strong twists
long holds in power poses

Restorative, slow movement is the safest approach during this time.

Breathing Techniques for Menstrual Pain Relief

1. Deep Belly Breathing

Place your hands on your abdomen and breathe slowly.

Inhale gently
Exhale longer than you inhale

Helps ease cramps and softens tension.

2. Alternate Nostril Breathing (Nadi Shodhana)

Balances mood and reduces irritability.
Excellent for emotional calm.

3. Gentle Ujjayi Breathing

A warm, soft breath that relaxes the nervous system and releases tight muscles.

10-Minute Routine for Period Days

A simple daily sequence you can do even when energy is low:

1 min – Child’s Pose
1 min – Cat–Cow
2 min – Butterfly Pose
2 min – Supine Twist (1 minute per side)
2 min – Legs-Up-the-Wall
2 min – Shavasana

This short flow supports mobility, releases pain, and settles the mind without stressing the body.

Benefits of Practicing Yoga During Periods

naturally reduces cramps
improves blood circulation
calms mood swings
eases lower back stiffness
supports hormonal balance
promotes better sleep
lowers anxiety and irritability

Many women say they feel lighter and more emotionally steady within a few minutes of practice.

FAQs

Is yoga safe during periods?
Yes, gentle yoga is safe. Just avoid intense poses and stick to softer movements.
Can yoga help with cramps?
Absolutely. Poses like Child’s Pose, Butterfly, and Cat–Cow ease cramping and tension.
Should I avoid inversions during periods?
Yes, avoid strong inversions because they work against the natural downward flow.
How long should I practice yoga during periods?
Even 5–10 minutes can help. If you feel comfortable, longer gentle sessions are great.
Can beginners do yoga during periods?
Yes. Period-friendly yoga is simple and suitable for any experience level.