Yoga Poses for Period Relief

When cramps show up and you just want to curl up, a little gentle yoga can be one of the kindest things you do for yourself. These slow, soothing poses can ease cramps, settle a bloated belly, and quiet your mind, and you don't need any experience at all. Let's move through them together.

Why yoga helps

• Gentle stretching relaxes muscles that get tight and achy.
• Deep breathing switches your body into its calm, restful mode.
• Certain poses bring more blood flow to your lower belly, which can ease cramps.
• It's soothing for the wound-up, anxious feeling periods can sometimes bring.

Before you start

• Find a quiet, comfy spot where you won't be rushed.
• Use a yoga mat, a carpet, or a folded blanket.
• Wear soft, comfortable clothes.
• Move slowly and breathe deeply the whole time.
• Skip any pose that doesn't feel good, your body always gets the final say.

Best poses for period relief

Child's Pose

Great for: cramps, lower-back ache, relaxation. Kneel with your knees wide apart, sit back on your heels, then fold forward and stretch your arms out in front. Rest your forehead on the floor and breathe deeply for 1 to 3 minutes.

Cat-Cow Stretch

Great for: back pain and a gentle belly massage. Start on your hands and knees. Breathe in as you drop your belly and look up (Cow), then breathe out as you round your spine and tuck your chin (Cat). Flow slowly between the two about 10 times.

Supine Twist

Great for: bloating and lower-back tension. Lie on your back and hug your knees to your chest, then let both knees drop to one side. Stretch your arms out like a T and turn your head the opposite way. Hold for 1 to 2 minutes, then switch sides.

Legs Up the Wall

Great for: heavy, tired legs and deep rest. Sit sideways against a wall, then swing your legs up as you lie back and scoot your bottom close to the wall. Rest your arms by your sides and stay for 5 to 10 minutes.

Bound Angle Pose (Butterfly)

Great for: tight hips. Sit up tall, bring the soles of your feet together, and let your knees fall open. Hold your feet and, if it feels nice, fold gently forward. Hold for 1 to 3 minutes.

Happy Baby

Great for: lower back and hips. Lie on your back, bring your knees toward your armpits, and grab the outer edges of your feet. Gently pull your knees down and rock side to side if it feels good. Hold for 1 to 2 minutes.

Corpse Pose

Great for: total relaxation and finishing your practice. Lie flat, let your feet fall open, rest your arms by your sides with palms up, and close your eyes. Just breathe naturally and stay for 5 to 10 minutes.

A simple 15-minute relief sequence

1. Child's Pose, 2 minutes
2. Cat-Cow, 1 minute
3. Child's Pose, 1 minute
4. Supine Twist, 2 minutes each side
5. Happy Baby, 2 minutes
6. Legs Up the Wall, 3 minutes
7. Corpse Pose, 2 minutes

A few comfort tips

• Lay a warm heating pad on your belly during the resting poses.
• Slide a pillow under your knees for extra softness.
• Play calming music if it helps you relax.
• Go easy on heavier-flow days and skip any upside-down poses.

Remember

There's no wrong way to do this, just breathe, move gently, and let your body rest. Whenever cramps come knocking, your mat is a soft place to land, and Sosô is right here with you. 💛