Yoga Poses for Menstrual Pain Relief

Serious menstrual pain can really stop you in your tracks, can’t it? The bloating, stomachache and general sense of yuckiness is annoying at best and debilitating at worst. Learn some of the yoga poses for menstrual pain that have helped me during a tough cycle.

Thanks to recurring ovarian cysts, my periods can be pretty wretched. The belly and back pain make it hard to get through the day sometimes, and the headaches sometimes knock me off my game completely. When you’re feeling like that, hitting the mat might seem like a terrible idea. When I can get myself to practice even a few restorative yoga poses during my period, though, I’m always glad that I did.

These yoga poses won’t help slow a heavy flow, but they can help give some relief to other period symptoms that might be ailing you, like headaches, body aches and fatigue. The series below is all about postures that help your body work through those lady troubles.

Yoga Poses for Menstrual Pain Relief 

Full Lotus – Focusing on keeping a really straight back helps counter that urge to hunch over that comes with menstrual cramps.

Cat and Cow Pose – This is such a great belly and lower back stretch, and it relieves some of that abdominal pressure.

Half Moon Pose – Do you have a hard time balancing when you’re on your period? Practicing balance when it’s hard is when it’s most important. Half Moon is pretty forgiving. That hand on the floor makes such a difference!

Extended Side Angle Pose – This helps actively stretch out all that soreness in the middle of your body. It’s also an energizing posture to help counter some of that cycle-related fatigue.

Camel Pose – Be gentle with this one, since your back is probably tender. Just go as far as you can. It’s worth it for that good belly stretch!

Downward Dog – I am convinced that this is the perfect yoga posture. No matter what’s sore, a little Down Dog always seems to help!

Related: The Best Yoga Poses…Ever?

Child’s Pose – Because why not give your body what it wants for a few minutes?

Reclined Twist – Hello, sweet relief from lower back pain! This is a gentle twist that anyone can do. Don’t worry about how far you stretch. Just do what feels best for your body in the moment.

Reclining Big Toe Pose – Focus on keeping your lower back flat on the floor, and let the hip opening begin!

Reclining Hero Pose – Relax. Breathe. Let go. You did a great job!

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Virgene L
Virgene Labout a year ago

Reclining hero pose, now that's one I haven't heard of before. Yikes!
Yoga is relaxing and worthwhile. Thanks for the review.

Siyus Copetallus
Siyus Copetallus3 years ago

Thanks so much for sharing!

Tanya W.
Tanya W3 years ago

Thanks for this

Julia Oleynik
Julia Oleynik3 years ago

Very useful. Thank you for sharing

Vicky P.
Vicky P3 years ago


Sherene Lambert
Sherene Lambert3 years ago

thanks sooooo much l for these awesome tips.

The J.
Vikram S3 years ago

Thanks for sharing.

Natasha Salgado
Past Member 3 years ago

Thanks--will def be trying it since i get terrible cramps.

Nikki Davey
Nikki Davey3 years ago

Not helpful for non-yoga sufferers

federico bortoletto
federico b3 years ago