Say Goodbye to Period Cramps: 6 Yoga Poses That Bring Instant Relief

Periods can be a real pain—literally. Cramps, bloating, and mood swings can make you want to curl up in bed and hide from the world. But before you reach for that heating pad or another painkiller, consider this: Yoga might be the secret weapon you’ve been searching for.

A small yet revealing study published in the *Journal of Alternative and Complementary Medicine* back in 2016 found that just 60 minutes of yoga once a week, combined with a sprinkle of meditation, could significantly ease period pain and distress among college students. It’s incredible to think that gentle stretches and mindful breathing can transform your day from dreary to delightful.

Are you ready to explore this? Let’s uncover the best yoga poses to help alleviate those annoying period cramps and make your monthly discomfort more manageable.

### So, How Does Yoga Help with Period Cramps?

At the core of yoga lies the power of breath. Deep inhales and long exhales—taking at least five seconds for each—send a “wave of calm” throughout your body, explains Paige Willis, RYT-200, a certified yoga instructor and the founder of Undone, a pop-up yoga experience. “While breathing can be soothing by itself, pairing it with yoga postures amplifies the benefits,” Willis adds.

Here are a few ways the calming duo of yoga and deep breathing can help take the edge off during your period, according to Willis:

– **Relaxed Muscles**: Gentle stretching helps relieve tension that can exacerbate cramps.
– **Increased Blood Flow**: This boosted circulation in your pelvic area can ease discomfort.
– **Stress Reduction**: Activating your parasympathetic nervous system helps guide your body from a state of stress into one of relaxation.

Additionally, yoga stimulates the release of beta-endorphins—your body’s natural painkillers—which can elevate mood and modify pain perception. A 2017 review in the *International Journal of Adapted Physical Education and Yoga* notes the link between elevated beta-endorphin levels from yoga practice and improved hormonal balance. In essence, yoga cultivates a connection between your mind and body, promoting overall wellness and providing relief when you need it most.

> “While breathing alone can be a soothing force for cramps, pairing it with yoga postures allows the benefits to multiply.” —Paige Willis, RYT-200

### The Best Poses for Period Cramps

Feeling inspired to give it a shot? Willis has crafted a list of go-to yoga poses that specifically target common pain points during your period—like your abdomen, lower back, hips, and pelvic area. These restorative poses offer gentle compression and stretching, promoting relaxation in those areas that need some TLC.

#### 1. Child’s Pose (Balasana)

“In Child’s Pose, your torso naturally drapes forward between your thighs, stretching your low back, hips, and spine,” says Willis. This pose encourages you to look inward and connect with your breath, amplifying your comfort.

1. Begin on your hands and knees in tabletop position and take a deep breath in.
2. Exhale and sink your hips back onto your heels, spreading your knees wide enough to fit your torso between your thighs.
3. Inhale and extend your arms forward to lengthen your spine.
4. Exhale and relax your body onto the floor.
5. Stay in this position for five deep breaths or one full minute.

#### 2. Cat-Cow Pose (Bitilasana Marjaryasana)

Alternating between flexion (arching) and extension (rounding) of your spine can release stagnant energy and tension, particularly in your lower back, hips, and abdomen.

1. Start on all fours with palms and knees on the ground, aligning your elbows and shoulders and your hips over your knees.
2. Slowly arch your spine, dropping your belly toward the ground while looking up.
3. Transition into a rounded spine, tucking your chin towards your chest while tilting your pelvis forward.
4. Continue alternating between the two positions for at least three breaths.

#### 3. Hip Circles

This simple, circular movement can release tension in your lower back, hips, and pelvic area. The repetitive motion is also soothing for your nervous system.

1. Start in a tabletop position with your toes tucked.
2. Keep your hands and feet in place.
3. Move your shoulders and hips in a circular motion.
4. Close your eyes or soften your gaze.
5. Repeat this movement in both directions for three breaths.

#### 4. Wind-Relieving Pose (Pavanamuktasana)

Pulling your knees in towards your chest applies gentle pressure on your lower abdomen, helping to ease tension and bloating during your period. Just a heads up—this pose might prompt some natural bodily reactions!

1. Lie down on your back with legs extended and hands on your belly.
2. Bring your knees toward your chest and hold your shins.
3. Rock side to side for at least three breaths.

#### 5. Reclined Bound Angle Pose (Supta Baddha Konasana)

This relaxing stretch opens the hips, relieving lower back tension and increasing blood flow to your abdominal area.

1. Lie on your back with your knees bent and feet flat on the floor, placing your hands wherever feels comfortable.
2. Allow your knees to fall open wide, bringing the soles of your feet together.
3. Hold the pose for at least three breaths.

#### 6. Legs Up the Wall Pose (Viparita Karani)

Feeling fatigued and swollen? This pose is perfect for reversing blood flow, allowing circulation to return from your feet to your heart. You don’t even need a wall—just lifting your feet overhead will suffice.

1. Lie down on your back next to a wall or on a mat with legs extended and hands resting on your thighs.
2. Lift your legs straight up, forming a 90-degree angle; if you’re against a wall, let your legs rest against it.
3. Relax your arms by your sides or keep them on your thighs.
4. Stay in the pose for at least five minutes.

These poses not only offer relief but also provide a calming space to tune in to your body and breathe. So next time Aunt Flo makes her monthly visit, consider rolling out your mat and giving these yoga moves a try. You might just find that a little stretch and breath is all you need to feel more like yourself again.