The evidence for yoga and menstrual pain
Several randomized trials have found that a regular yoga practice can lower the intensity and duration of menstrual pain. A 2016 study in the Journal of Alternative and Complementary Medicine reported that women who practiced yoga for 12 weeks had lower pain scores during menstruation than the control group. The mechanisms discussed in that research include lower prostaglandin production, better blood flow in the pelvis, a shift toward the parasympathetic nervous system, and endorphin release.
When to practice
These poses can be used through the cycle, or during a period for relief that day. On bleeding days, stay with gentle restorative poses rather than a vigorous flow. Skip inversions, meaning any pose with the hips above the heart, on heavy days if they feel uncomfortable.
1. Child's Pose (Balasana)
Child's Pose gently stretches the lower back, hips, and thighs while you rest. Kneel on the floor, bring your big toes together, and sit back on your heels. Extend your arms forward and rest your forehead on the mat. Hold for 1 to 3 minutes, breathing into the lower back and belly.
2. Supine Twist (Supta Matsyendrasana)
A lying twist can ease a tight lower back. Lie on your back, draw your right knee toward your chest, then guide it across your body to the left. Extend your right arm out to the side and turn your head to the right. Hold for about a minute, then switch sides.
3. Supported Bridge Pose
Place a yoga block or a folded blanket under your sacrum and let the pelvis rest there. This supported position takes the work out of the pose, increases blood flow in the pelvis, and eases lower-back tension. Hold for 2 to 5 minutes.
4. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This slow spinal movement can ease a stiff lower back. Begin on your hands and knees. On an inhale, drop your belly toward the floor and lift your head (Cow). On an exhale, round your spine toward the ceiling and tuck your chin (Cat). Repeat 10 to 15 times, moving with the breath rather than forcing the range.
5. Legs Up the Wall (Viparita Karani)
This restorative pose is a quiet place to finish. Sit sideways next to a wall, then swing your legs up as you lie back. Scoot closer or farther until the hamstrings are comfortable. Hold for 5 to 15 minutes with your eyes closed.
Stop a pose that causes sharp pain. If period pain keeps you from your usual day, or it is getting worse, the guide to menstrual cramps covers what usually helps and when to see a clinician.
Educational only. This is not a substitute for care from your own clinician.