Last updated February 10, 2024
As a yoga instructor living with Polycystic Ovary Syndrome (PCOS) and Premenstrual Dysphoric Disorder (PMDD), I’ve experienced firsthand how challenging periods can be.
Dealing with back pain, bloating, cramps and more severe symptoms like emotional distress and overwhelming fatigue has, unfortunately, become a regular part of my life.
However, through my healing journey, I’ve discovered the soothing power of yoga, which has been instrumental in managing my symptoms.
Yoga, especially gentler forms, can be incredibly beneficial during menstruation. It helps in easing cramps, reducing bloating and improving emotional well-being.
Yoga’s focus on mindful breathing and gentle movements provides a holistic approach to alleviate period discomfort, offering a respite during those extra difficult days. And trust me, a little bit of help goes a long way.
Below, I share five beneficial yoga poses I practice that can help bring relief during your period.
Five Yoga Poses for Period Relief
The practice of yoga during menstruation should be approached with care. I like to recommend a more conservative approach, focusing on prop-supported poses, primarily forward bends, which are particularly helpful for those of us who feel sluggish during our cycles.
But, it’s important to remember that every person’s experience with menstruation is incredibly unique and varied. Some may find they don’t need to alter their yoga routine much, except perhaps to avoid strenuous inverted poses.
Each individual should listen to her body and choose a yoga sequence that feels most comfortable and beneficial during this time.
- Child’s Pose (Balasana):
- How to: Kneel on your mat, sit back on your heels and then fold forward, extending your arms in front of you. Let your forehead touch the mat and relax into the pose.
- Benefits: This pose helps to relieve tension in the back, shoulders and neck — areas where stress can accumulate during periods.
- Cat-Cow Stretch (Marjaryasana-Bitilasana):
- How to: Start on all fours. Inhale as you arch your back and look up (cow), and exhale as you round your spine and tuck your chin to your chest (cat).
- Benefits: This pose gently massages the spine and belly organs, easing menstrual cramps.
- Forward Bend (Paschimottanasana):
- How to: Sit with your legs extended in front of you. Inhale and elongate your spine and as you exhale, gently fold forward from the hips.
- Benefits: This pose calms the mind and stretches the spine and hamstrings, providing relief from menstrual discomfort.
- Supine Twist (Supta Matsyendrasana):
- How to: Lie on your back, hug your knees to your chest, then extend your arms and gently lower your knees to one side while turning your head to the opposite side.
- Benefits: This twisting pose helps in relaxing the back and reducing menstrual pain.
- Legs-Up-The-Wall Pose (Viparita Karani):
- How to: Sit close to a wall, then lie back and extend your legs up the wall. Rest your arms comfortably at your sides.
- Benefits: This restorative pose helps in reducing lower back pain and easing menstrual cramps.
Soothing the Cycle
While these yoga poses can offer significant relief, it’s important to listen to your body and modify or skip any poses that don’t feel right. After all, during menstruation, the goal of yoga is to nurture and comfort your body.
Beyond physical relief, yoga during menstruation also provides an opportunity for mental and emotional calm, helping to manage the pesky mood swings and anxiety that often accompany this time of the month.
If you’re experiencing discomfort during your periods, I encourage you to try these gentle yoga poses. They’ve helped me manage my PCOS and PMDD symptoms, and I hope they can offer you relief as well.
In embracing this gentle practice and supporting our bodies through the healing power of yoga, we can transform our period experience into one of wellness and self-care.
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