Although every woman experiences their period differently, most of us experience discomfort for at least part of our cycle—and practicing certain yoga poses might bring some relief.
During menstruation, your body releases prostaglandins, which causes your uterus to contract. These contractions help your body release menstrual blood. Unfortunately, prostaglandins also cause menstrual cramps, diarrhea, and constipation—resulting in discomfort or pain in your stomach and abdomen.
Mindful movement can soothe your body and mind during menstruation. Yoga helps you feel more in tune with your body, which in turn, promotes relaxation and helps put the body at ease. Poses that open your pelvic area can reduce pressure in your uterus, making you feel less “heavy” and uncomfortable during your period.
The following yoga poses are worth trying when you are feeling discomfort during that certain time of the month. Hold each pose for as long as you’d like, and feel free to skip or deepen poses. Listen to your body and do what feels good to you.
Janu Sirsasana (Head to Knee)
Janu sirsasana is an excellent pose for stretching out your hamstrings. When you fold your body over it helps relieve pressure in your abdomen.
How to do janu sirsasana:
- Sit down and stretch your right leg out in front of you.
- Bend your left knee and place the bottom of your left foot on the inside of your right thigh.
- Gently stretch toward your right foot, holding it with both hands if possible. Center your torso over the right leg and fold forward, allowing your forehead to get as close to the right leg as possible.
- Slowly come out of the pose and repeat on the other side.
Paschimottanasana (Seated Forward Fold)
Like janu sirasana, paschimottanasana involves folding forward over both legs. This pose can give your legs and back a much-needed stretch.
How to do paschimottanasana:
- Sit down and stretch both legs out in front of you.
- Lengthen the spine in a seated position, imagining an elastic gently stretching you out towards the ceiling.
- Gently fold forward.
Upavistha Konasana (Wide-Leg Seated Forward Fold)
Also known as seated saddle, this pose is another forward fold that stretches the hamstrings and it’s also a great way to lengthen the spine. If you’re not in the mood to do another fold, you can remain sitting upright.
How to do upavistha konasana:
- Sit down and open your legs wide, like you’re trying to point your toes to the two corners of the wall in front of you.
- Gently flex and stretch your feet/toes.
- If you’d like, you can gently fold forward, walking your hands out on the floor in front of you. Use a folded blanket or yoga block for added support.
Viparita Karani (Legs up the Wall)
Viparita karani is the perfect pose for addressing back pain and swollen legs. It’s also super simple—all you need to do is lie down and raise your legs up against a wall. Hold this pose for a few minutes, or for as long as it feels comfortable.
Baddha Konasana (Cobbler’s Pose or Butterfly Pose)
There are two variations of this pose—cobbler’s pose, which is a seated pose and butterfly pose, which is a lying-down pose. Both poses gently open the pelvic region, releasing any pressure in the area. These poses are also ideal for improving hip strength and flexibility.
How to do cobbler’s pose:
- Sit upright and bend your knees out to the sides.
- Allow your knees to fall to the side, as close to the ground as possible—don’t push yourself if it feels uncomfortable.
- Let the soles of your feet touch one another. Hold them gently with your hands and bring them as close to your body as it feels comfortable.
- If desired, gently fold forward. Use a folded blanket or yoga block for added support.
How to do butterfly pose:
- Lie down on your back and bend your knees out to the sides. Stay in a reclined position with your knees bent.
- Allow your knees to fall to the sides, as close to the ground as possible—don’t push yourself if it feels uncomfortable.
- Let the soles of your feet touch one another.
Savasana (Corpse Pose)
When you’re on your period, it’s common to feel down. Pain, discomfort, and hormonal fluctuations can have an effect on your overall mood. That’s why it’s a good idea to engage in relaxing poses like savasana.
The corpse pose is a straightforward pose—and yet it can also be challenging, as it involves mindfully engaging with your body. All you physically need to do is lie face up on your yoga mat with your limbs gently spread apart. This is a great way to end a yoga session, as it’s an opportunity to reflect and relax. Use this time to practice mindful breathing—it will help you get in a relaxing, meditative state. Consider doing a mental body scan to tune into your body’s needs and thank your body for serving you.
Yoga can be an effective addition to your menstrual self-care routine. Actively taking care of your body and mind is an investment that always pays off. Staying hydrated, reducing excess stress, and getting plenty of sleep can also help—both during and between periods.