Are you looking for a natural way to ease period pain? Then it’s time to include yoga in your lifestyle.
In this blog, we’ll talk about how yoga can help relieve period pain and bring calm and comfort during those days.
Periods are a natural part of a woman’s life, and so is period pain. Every month, millions of women experience that dull, aching discomfort in the lower abdomen that leaves both the body and mind exhausted. While medicines may provide temporary relief, many women today are choosing natural ways to reduce menstrual pain, and yoga is one of the most effective options.
Yoga doesn’t just relax your body, it also calms your mind, balances your hormones, and supports your overall menstrual health. Let’s explore how yoga can be your gentle companion during your period.
What Causes Period Pain?
During menstruation, cramps or dysmenorrhea occur when the uterus contracts to shed its lining. During this process, the body releases prostaglandins, hormone-like substances that trigger these contractions. High levels of prostaglandins can cause stronger contractions and more pain.
Common symptoms include:
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Lower abdominal pain
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Back pain
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Bloating
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Fatigue
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Mood swings
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Headache or nausea
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Increased appetite
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Breast tenderness
However, yoga has been proven time and again to help reduce the pain related to period cramps, as well as many other symptoms linked to PMS.
How Does Yoga Help Relieve Period Pain?
Compared to medicines used for period pain, yoga works more effectively because it focuses on the root cause. It helps relax the muscles, improves blood circulation, and calms your nervous system.
Benefits of Yoga :
- Improves blood flow in the pelvic area
- Relaxes the uterus and reduces muscle tension
- Balances hormones and eases PMS and mood swings
- Calms the mind and reduces stress
- Supports better sleep and restores energy
Along with uterine contractions, people who experience cramps often feel pain in other parts of the body, such as the lower abdomen, hips, or thighs. Exercise has long been recommended for easing back pain and PMS symptoms. High-intensity exercises can help reduce inflammation, while low-intensity activities like yoga help lower cortisol and prostaglandin levels, both of which play a role in pain and stress. Practicing yoga regularly can make your entire menstrual cycle smoother and less painful over time.
Best Yoga Poses for Period Pain Relief
1.Child’s Pose (Balasana)
Sitting vajrasana, (Kneel on your mat and sit back on your heels). slowly bend forward, keeping your hands by your side palms facing up. rest your head on the floor. If possible for few seconds and then return to the starting position.
Benefits:
- Relaxes the lower back and hips
- Reduces abdominal cramps
- Calms the mind and relieves fatigue
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
Come onto your hands and knees in a tabletop position. Inhale and arch your back (Cow Pose), then exhale and round your spine (Cat
Pose). Repeat slowly for 5–8 deep breaths to relax your body and ease tension.
Benefits:
- Improves spinal flexibility
- Stimulates pelvic organs
- Eases lower back pain
3. Supine Twist (Supta Matsyendrasana)
Lie flat on your back and bring your knees toward your chest. Gently drop them to one side while turning your head to the opposite
direction. Hold the pose for about one minute on each side, allowing your body to relax and stretch deeply.
Benefits:
- Relieves lower back pain and bloating
- Improves digestion
- Detoxifies the body
4.Butterfly Pose (Baddha Konasana)
Begin seated with your both legs extended out in front of you .Then bend your knees and bring the soles of feet together, allowing your knees to drop out on the respective side. Next ,hold on to your ankles with your hands pull your legs as closer to your body as possible and press your knees down towards the floor. Hold for sometimes and then release. Finally, do this for a few rounds.
Benefits:
- Opens up hips and groin area
- Improves pelvic flexibility
- Eases cramps and heaviness
5.Cobra Pose (Bhujangasana)
Lie down on your stomach and place your palms under your shoulders. As you take a deep breath in, slowly lift your chest off the floor
while keeping your elbows soft and relaxed. Stay in this position for about 15–30 seconds, breathing gently and letting your back and belly
stretch naturally.
Benefits:
- Strengthens the back and abdomen
- Improves blood circulation
- Reduces fatigue and mood swings
Breathing Exercise for Period Pain Relief
Yoga isn’t just about postures — breathing exercises (Pranayama) are equally powerful. they calm your nervous system and help you manage pain.
Abdominal Breathing
Deep breathing exercise can promote relaxation and reduce stress, which will help alleviate period pain.
To practice abdominal breathing:
- To practice abdominal breathing.
- Lie down on your back with your hands on your stomach.
- Bring your feet closer to your bottom.
- Inhale deeply through your nose, allowing stomach to expand.
- Exhale slowly through your mouth, drawing your belly button towards your spine.
- Repeat this for several minutes, focusing on your breath and allowing your body to relax.
Gentle Yoga Routine for Period Days
- Child’s Pose – 2 mins
- Cat-Cow Pose – 2 mins
- Supine Twist – 2 mins each side
- Butterfly Pose – 3 mins
- Finish with Deep Breathing – 5 mins
Practice this routine once or twice daily, especially during the first 2–3 days of your cycle.
Additional Tips for Period Pain Relief Naturally
We will discuss natural methods that would provide relief from period pain
1. Apply a warm compress
Place a heating pad or a hot water bag on your lower belly to relax your muscles and improve blood flow.
2. Stay hydrated
Drink plenty of water and herbal teas like ginger or chamomile to reduce bloating and cramps.
3. Eat light and healthy
Include foods rich in magnesium, omega-3, and iron (like bananas, nuts, spinach, and fish) in your meals. Try to avoid caffeine and salty foods.
4. Get enough rest
Make sure you sleep well and take time to relax. Your body needs extra care during this time.
5. Avoid smoking and alcohol
These can make cramps worse and affect your hormonal balance.
6. Apply castor oil
Applying castor oil on your lower abdomen can help reducing inflammation and relieve your period pain to use castor oil warm it slightly and massage it onto your lower abdomen. Cover the area with a cloth or towel and keep a warm water bottle for 15 to 20 minutes.
Mental Benefits of Yoga During Periods
Yoga doesn’t just ease physical pain, it also helps you emotionally. During your period, hormonal changes can cause mood swings, irritability, and anxiety.
Practicing yoga regularly can:
- Release endorphins (the “feel-good” hormones)
- Reduce cortisol (the stress hormone)
- Improve emotional balance
- Encourage self-connection and mindfulness
Conclusion
Your menstrual cycle is not a burden, it’s a natural rhythm of your body. Through yoga, you can turn these uncomfortable days into a time for rest, reflection, and renewal.
Remember, yoga is not just a physical practice. It’s a way to connect with your inner peace and embrace the power of your femininity.