Yoga For Period Pain (Simple Stretches, Foods, Quick Remedies)

How To Relieve Period Pain:

Some sense pain during their menstrual periods and some do fine with it. Maintaining a healthy diet and keeping up a regular exercise regimen can go a long way toward preventing menstrual pain. You can find a significant difference between a healthy lifestyle and the following yoga for period pain asanas.

yoga for period pain

However, you shouldn’t practice any serious asanas such as inversions or any rapid breathing practices during the menstruation period.

Simple stretches and relaxing asanas such as the following yoga for period pain should be practiced.

Yoga For Period Pain | Yoga For Stomach Pain During Periods:

Yoga For Stomach Pain During Periods

Balasana (Child’s Pose):

The child pose is a very healing pose for the body and mind. It calms the mind as the focus shift into the breath. It releases tension from the spine and the hips. This pose releases tension and fatigue from the body and helps improve circulation.

This yoga for menstrual pain relief allows us to control emotional eating during periods as it helps us to accept and surrender to the moment.


Balasana Steps:

  1. Come on the knees and join the big toes, thighs, and knees together.
  2. Place the palms on the floor and separate the knees just wide enough that the chest can rest on the thighs. (If this is not comfortable, then place a bolster between the knees. If your hips don’t touch the ankle place a blanket under the feet.)
  3. Inhale; raise the arms up and extend the spine.
  4. Exhale; come forward and rest the torso on the floor between the knees.
  5. Make a pillow with the palms and rest the forehead on the palms. Breathing deeply for one to two minutes.
  6. Remember to stay still and avoid movement while you hold the pose. Inhale; raise the arms up and as you exhale lower the arms and release the pose.

Marjariasana (Cat stretch):

This yoga pose relaxes the mind and improves blood circulation. This yoga for period pain gives good stretch and relaxes the muscles.

Marjariasana Steps:

  1. Stand on your four limbs like a table with palms placed shoulder-width apart and toes placed hip-width apart parallelly. Look straight ahead.
  2. Inhale; raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks and feel a slight tingle. Take deep breaths.
  3. Exhale; drop your chin to your chest and arch your back up as much as you can and relax the buttocks. Take deep breaths.
  4. Then come back to the table position. Do 2 and 3 alternately for a few minutes.

Pawanmuktasana (Stomach Release Pose) | Yoga For Cramps And Bloating:

This yoga for cramps and bloating asana will give the most benefits if one holds the breath while in the raised position for as long as is comfortable. For general health benefits do three to five rounds of each stage. For specific ailments such as the removal of wind, more rounds can be performed at one’s discretion.

  1. Bend both your knees to your chest and clasp your elbows.
  2. Inhale and lift your head and shoulders off the ground and try to bring your nose in between your knees.
  3. Exhale and return your head to the ground and stretch your legs out.

Repeat four times.

Padahastasana (Forward Bend) | Yoga For Period Back Pain:

The Padahastasana, forward bend pose, releases tension from the torso and improves blood circulation in the whole body. This is yoga for period back pain.

Also, this releases tension from the wrist as you are applying gentle pressure on the wrist with the toes.

Padahastasana Steps:

  1. Stand with your legs hip distance apart and both hands on your waist.
  2. Inhale; elongate the spine and exhale as you bend forward from the hips.
  3. Inhale; extend the spine a little more if you can.
  4. Exhale; open the palms and touch the ground beside the foot. (Bend the knees a little to make yourself comfortable)
  5. Or open the palms towards the ceiling and turn the fingers towards the toes and slide under the foot up to just below the wrist.
  6. Inhale; lengthen the spine and exhale; press the toes on the palms, coming more forward.
  7. Stay in this pose for 5-8 breaths.

Release the pose with inhalation, lifting the head up and release the palms and exhale lift the torso up slowly and place the palms on the waist.

Easy Spine Twists:

The spine twists give you the best relaxation and prove effective in aligning the spine. This yoga for period pain relaxes the lower body efficiently as the lower spine gets a good stretch.

yoga for period pain - lower body stretch

Spinal Twist Variation 1:

  1. Lie flat on your back with palms facing upwards at 45 degrees away from your body.
  2. Keep your feet together and your toes pointing upwards.
  3. Inhale; bend your knees keeping your calves perpendicular to your thighs.
  4. Exhale; without changing the legs position twisting your spine bend your legs to the side. Make sure you don’t lift your shoulders.
  5. Relax in this position for 10 to 15 deep breaths.
  6. Inhale; lift the legs back to the top and exhale; bend your legs to another side.
  7. Relax in this position for 10 to 15 deep breaths.
  8. Inhale; lift your legs up, exhale; lower the legs to the floor.

Spine Twist Variation 2:

yoga for period pain - lower body stretch
  1. Lie flat on your back with palms facing upwards at 45 degrees away from your body.
  2. Keep your feet together and toes pointing upwards.
  3. Inhale; bend your right knee keeping your calf perpendicular to your thigh. Keep your left leg straight and flat on the floor.
  4. Exhale; without changing the legs position twisting your spine bend your right leg to the left side to the ground over your left leg. Make sure you don’t lift your shoulders.
  5. Relax in this position for 10 to 15 deep breaths.
  6. Inhale; lift the right leg back to the top and exhale; lower your leg to the floor.
  7. Relax in this position for 10 to 15 deep breaths.
  8. Repeat the same with the left leg.

Foods For Period Pain:

Chamomile Tea:

Amazing stress reliever and is loaded with antioxidants that may help fight several diseases. Fights insomnia and induces sleep.

Sip two cups of tea per day a week before your period. You may benefit more if you drink it every month.

Ginger Tea:

Try grating a small piece of ginger into hot water for a warm cramp-relieving drink.


When your period starts, take 30 mg of fennel extract four times a day for three days.

Some women find that eating the right kinds of foods may help ease menstrual pain. Anti-inflammatory foods like cherries, blueberries, squash, tomatoes and bell peppers are good choices. Coldwater fish that is high in omega-3 fatty acids are also healthy choices. Eat more calcium-rich beans, almonds, and dark leafy greens. These foods contain compounds that combat inflammation.

The above are just immediate relievers, but to alleviate pain health experts suggest some simple yoga stretches.

Quick Remedies:

A hot water bath or a hot pack would help you come out of the irritation. Apply a hot pack to your abdomen and lower back may relieve pain.


Does yoga help periods?

If we are not feeling too uncomfortable then a yoga practice can be useful to help alleviate any period pain or back pain, balance the emotions – mood swings, anxiety, anger, depression, irritability and gently open the pelvic region, relieving any congestion.

Does Surya namaskar induce period?

Surya Namaskar can restore hormonal balance in the body. It is an exercise that works directly on the adrenal, thyroid, and pituitary glands. Not only can it help in improving metabolism, but it can also help you achieve pain-free periods as well.

Can I do Butterfly yoga in periods?

Butterfly exercise during periods is proved to be the most effective and therapeutic. Since the lower half of our body often feels stiff and heavy during periods, this asana helps focus our minds and relax our bodies.

Which yoga poses to avoid in periods?

Yoga poses that should be avoided during menstruation include – Shirshasana, Sarvangasana, Dhanurasana, Halasana, Karnapeedasana, and Bakasana.

Is Kapalbhati good during periods?

Menstrual cramps can be treated naturally by tying a cloth soaked in warm water on the stomach daily for a month and then doing kapalbhati.

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