6 Yoga Poses That Actually Help During Periods (And Which Ones to Avoid)

6 Yoga Poses That Actually Help During Periods (And Which Ones to Avoid)

If someone tells you to "just do some yoga" while you're cramping, bloated, and two seconds away from punching someone, it feels like a joke.

But here’s the thing, the right yoga poses can actually help.

Not all. Not randomly. Not the ones that twist you into a pretzel.

The wrong poses can make your cramps worse. The right ones can help you breathe again, reduce pain, and support your body instead of punishing it.

Let’s break it down.

First, Can You Do Yoga During Periods?

Yes. But not all yoga is period-friendly. And not all periods feel the same.

If you’re someone with:

  • Primary dysmenorrhea (basic period pain from uterine contractions)
  • PCOS-related irregular cycles
  • Heavy bleeding or fatigue
  • Or just straight-up burnout during PMS…

…then restorative yoga can genuinely reduce cramps, soothe your nervous system, improve blood circulation, and make your period a little less miserable.

6 Yogasanas That Actually Help During Periods

1. Balasana (Child’s Pose)

Why it helps: Gently stretches the lower back and hips, calms the nervous system, and helps reduce pelvic tension.

Perfect for: Cramping, lower back pain, mental overwhelm.

Tip: Keep your knees wide apart and place a pillow under your torso for extra support.

How to do it:

  1. Kneel on the floor with your big toes touching and knees apart.
  2. Gently fold forward and rest your torso between your thighs.
  3. Stretch your arms forward or let them relax by your sides.

If you feel too much pressure, place a cushion under your torso and head. Breathe slowly and stay here for a few minutes.

When to avoid:

If you’re experiencing extreme bloating or nausea, this forward bend might feel constricting.

2. Supta Baddha Konasana (Reclined Butterfly Pose)

Why it helps: Opens the hips, supports the reproductive organs, helps with bloating and emotional stress.

Perfect for: Mood swings, breast tenderness, heaviness in the lower belly.

Tip: Use cushions under your knees to avoid strain.

How to do it:

  1. Lie on your back and bring the soles of your feet together, allowing your knees to fall out to the sides.
  2. Use pillows or folded blankets under each knee to support the legs.
  3. You can also place one hand on your heart and one on your belly. Focus on deep, even breaths.

When to avoid:

If your lower back arches too much and causes discomfort, slide a small bolster or cushion under your spine or hips.

3. Viparita Karani (Legs Up the Wall Pose)

Why it helps:

Improves blood flow, reduces leg fatigue, and calms your mind.

Perfect for:

That drained, exhausted PMS feeling and swelling in legs.

Tip:

Don’t do this if you have extremely heavy flow, it might increase pressure.

How to do it:

  1. Sit sideways next to a wall
  2. then swing your legs up as you lie back and adjust so your hips are close to the wall.
  3. Your arms can rest by your sides or on your abdomen. Stay for 5–10 minutes. Close your eyes if that feels restful.

When to avoid:

Skip this one if your bleeding is very heavy. For some people, the inversion may feel uncomfortable or increase pelvic pressure.

4. Apanasana (Knees-to-Chest Pose)

Why it helps: Relieves gas, eases lower back strain, helps stimulate bowel movement (which can get sluggish pre-period).

Perfect for: Digestive discomfort, pelvic tightness, bloating.

Tip: Breathe deeply as you hug your knees in, inhale space, exhale tension.

How to do it:

  1. Lie on your back.
  2. On an exhale, gently draw both knees toward your chest.
  3. Wrap your arms around your shins. If it feels right, rock gently side to side.
  4. Keep your shoulders and neck relaxed. Focus on slow exhales.

When to avoid:

If pulling your knees too close increases discomfort, ease up on the stretch or hug one knee at a time.

5. Supta Matsyendrasana (Supine Spinal Twist)

Why it helps:

Relieves tightness in the back, eases abdominal muscles, and improves spinal flexibility.

Perfect for:

PMS cramps, tension headaches, back stiffness.

Tip:

Don’t twist too deeply. Keep both shoulders relaxed and grounded.

How to do it:

  1. Lie on your back and bring one knee across your body to the opposite side.
  2. Extend your other arm out and turn your head in that direction, if it’s comfortable.
  3. Use cushions under the knee if needed. Hold the twist for 30–60 seconds, then switch sides.

When to avoid:

Avoid deep or fast twisting if you feel pulling or sharp discomfort in the belly or hips.

6. Savasana (Corpse Pose)

Why it helps: The most important pose, because doing nothing while being deeply present is powerful.

It signals your body that it’s safe to relax and reset.

Perfect for: Anytime during your cycle. Especially when you feel burnt out or overstimulated.

Tip: Use an eye mask, blanket, and pillow under knees. Stay for 5–10 minutes.

How to do it:

  1. Lie flat on your back with arms resting slightly away from the body and palms facing up.
  2. Use a pillow under your knees if your lower back feels strained.
  3. This is not about doing nothing, it’s about letting the nervous system decompress. Breathe naturally and stay for at least 5-10 minutes.

When to avoid:

No reason to skip this one, unless lying flat feels uncomfortable. In that case, elevate your upper body slightly or lie on your side.

Poses to Avoid During Periods

Here’s what not to do, especially on heavy flow or high-pain days:

✖️ Headstands / Shoulder Stands / Deep Inversions.

..or anything that flips the body upside down can increase pelvic pressure. They may disrupt blood flow and worsen cramps for some people.

✖️ Strong Core Work (Planks, Boat Pose)

strong abdominal engagement can strain already-sensitive pelvic muscles. This can increase abdominal tension and make cramping worse.

✖️ Hot Yoga or Intense Power Flows

You’re already inflamed. Sweating it out won’t help, it’ll just fatigue you more. These can dehydrate the body and overstimulate a system that’s already working hard to regulate itself.

When to Practice Yoga During Your Cycle

  • Days 1–2: Go slow. Stick to restorative poses only.
  • Days 3–5: If pain is better, explore gentle flows.
  • Luteal Phase (Before Your Period): Great time to do calming, grounding yoga to reduce PMS.
  • Ovulation Phase: Avoid intense backbends if you’re already feeling bloated or tender.

The Right Yoga Can Help, If You Know What to Do

  • Don’t force your body into movement during your period.
  • Listen. Respond. Support it.
  • Gentle, restorative yoga poses can ease cramps, soothe the nervous system, and improve your period experience.
  • Avoid deep core work, intense heat, and anything that feels like a “push.”

You don’t need to twist yourself into a human pretzel to feel better.

Sometimes, lying down and breathing is the most powerful thing you can do.

Movement can be medicine, but only when it’s done with intention. These poses aren’t a cure, and they won’t cancel out underlying issues like endometriosis or PCOS but they can help make difficult days more bearable. Start slowly. Pay attention to what feels better, and what doesn’t. Some months you’ll want to do all six. Some months just resting in Savasana will be enough.

Your period doesn’t have to be a shutdown. It can be a cue to pause, reset, and respond gently to what your body’s asking for.

Looking for more natural ways to manage your period pain?

Explore our pain-relieving sanitary pads here @www.being-painfree.com

Read more research-backed period relief tips on our blog @www.being-painfree.co

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