Yoga for period pain
Gentle poses ease cramps and relax the back. Hold each for 5 to 8 slow breaths.
Stop if a pose hurts. Severe pain needs a doctor.
At a glance
Do
- Warm up for 5 minutes
- Breathe steadily and go slowly
- Drink water
Do not
- Do not push through sharp pain
- Do not exercise right after a heavy meal
- Do not compare yourself with others
Before you start 0 / 3
Steps
Child's pose (Balasana): knees wide, forehead down, arms forward.
Cat-cow (Marjaryasana): on hands and knees, arch and round the back slowly.
Reclined butterfly (Supta Baddha Konasana): lie on the back, soles together, knees fall open.
End with Shavasana for 3 minutes. Skip inversions on heavy days.
You may also need
Building strength safely
Strong muscles come from good form, rest and food. Growing bodies should avoid very heavy ...
How muscles work
You have over 600 muscles. They pull on bones to move you, and keep your heart beating....
Daily stretching
Five minutes of stretching a day keeps you flexible and relaxed....
Self-massage
Gentle self-massage eases tight muscles and helps you rest....
Last reviewed: 31 October 2026 · About and sources
Sources
Compiled from these public health sources. This is education, not medical advice.