6 of the Best Yoga Poses for Easing Period Pain

19th October 2021
Model wearing Pour Moi sportswear

We all have our own rituals when period pain strikes. Maybe it’s taking a warm bath, spending the day resting on the sofa or enjoying a nice cup of hot chocolate. Sometimes the last thing we want to do when experiencing cramps is exercise. But did you know it could actually help ease those pesky monthly pains? 

We practice yoga for a number of reasons; to unwind, work on our flexibility, improve our strength but it is also great for easing cramps. Yoga poses like the six below can help to relieve period pains through gentle stretching and an increase in blood flow. Why not try a nice warm bubbly bath after trying these yoga poses to help soothe the pain further. 

Child’s pose

Child's pose yoga illustration

Let relaxation take over your body in Child’s pose. This pose gives your internal organs a nice massage and helps to release any tension in the back, shoulders, and neck. Perfect for relieving any achy muscles and joints.  

How to do this pose: Begin in tabletop position on all fours. Lower your sitting bones towards your heels. Slowly release your torso down towards the floor. Stretch the body forward as you extend your arms towards the top of the mat. Rest your forehead down and slowly close the eyes. Hold for a minute or longer, breathing fully here. To release, gently walk your body upright and sit back on your heels.  

Tip: If you have difficulty resting your sitting bones on your heels, place a thick blanket, bolster, or pillows under the thighs. Take the knees as wide as the mat if you need to create more space for the chest. 

Cat / cow

Cat / cow pose yoga pose illustration

Moving slowly through this pose will help to bring warmth to the body, which is known to help relieve menstrual cramps. These poses will also help to wake up the back and release any tension. 

How to do this pose: Begin in tabletop position on all fours. Inhale, lift the chest and the sitting bones as the belly draws closer to the mat. Draw the shoulder blades together and open through the chest. Exhale round the spine and draw the crown of the head down towards the mat. Continue to move through this for at least six full breaths.  

Tip: Move slowly through these poses, bringing attention to how the body feels. 

Forward fold

Forward fold yoga pose illustration

Nothing stretches the back or hips like a juicy forward fold. This pose counteracts compression in the spine and can help to ease pain in the legs and back. Forward folds are also great if you have been sitting all day.  

How to do this pose: Begin in a standing posture with your legs at least hip width distance apart, even wider if you need to. Bend your knees as much as you need to, and exhale release the torso over the thighs. Release the crown of the head down towards the mat, relax the head and the neck fully. Take at least six full breaths here.  

Tip: Take the hands behind the ankles or calves to stretch deeper or grasp opposite elbows to release the neck muscles further. 

Bound angle pose

Bound angle pose yoga illustration

This seated pose is not only great for reproductive health, but it also helps to soothe the digestive system and provide relief from painful menstrual cramps.  

How to do this pose: Begin in a seated posture, drawing the soles of the feet together. Extend the legs as far away as you need to. Take your hands around the ankles or out in front of you. If you would like more of a passive pose, release the torso towards the floor on the exhale. Release the head and the neck here too. Taking at least six full breaths in this pose. 

Tip: Place blocks or pillows under the knees for extra support. 

Supine spinal twist

Supine spinal twist yoga pose illustration

We are obsessed with twists and there is a reason! Believed to be stimulating, detoxifying, and refreshing to our inner organs. Twists can help to ease abdominal pain whilst giving your back and hips a nice stretch.  

How to do this pose: Begin by laying on your back with your knees bent and your feet flat on the floor. On an exhalation draw your knees towards your chest. Extend your left leg away from you, keeping your right leg drawn towards your chest. Take your right arm out along the floor in line with your shoulder with the palm facing up. Shift your hips slightly to the right, then place your left hand on the right knee. On your next exhale release your right knee over the left side of your body and down towards the floor. Turn your head to the right if that feels comfortable on your back. Lay here for around six breaths each side. 

Tip: Rest a pillow or block under your right knee for extra support. 

Knees to chest

Knees to chest yoga pose illustration

This feel-good posture helps to relax the lower back and abdominal muscles whilst relieving any pain. This pose also helps to calm and quiet the mind and can help to reduce anxiety. 

How to do this pose: Lying on your back, draw both knees in towards your chest. Bring your arms around the shins or under the creases of your knees. Draw the shoulders down towards the mat, breathing here for a couple of minutes.  

Tip: Stay here in stillness or gently rock from side to side to give your spine a nice massage. 

So, when those pesky monthly pains hit, why not give the above yoga poses ago to help calm the body and mind. Do so in style with our fabulous range of sportswear. 

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