What are the best yoga poses for period pain?

Bottom lineThe best yoga poses for period pain are gentle ones that release the lower back, hips, and abdomen: child's pose, cat-cow, supine twists, reclining bound angle, and knees-to-chest; move slowly with deep breaths, do not force anything, and see a clinician if severe pain does not ease.

Gentle yoga is well suited to period pain because it stretches and relaxes the lower back, hips, and abdomen - exactly where cramps concentrate. A Cochrane review found low-intensity exercise like yoga can meaningfully reduce period-pain intensity.

Poses that help most

• Child's pose (Balasana) - kneel and fold forward with arms extended, forehead resting down. Eases lower-back and pelvic tension.
• Cat-cow (Marjaryasana-Bitilasana) - on hands and knees, slowly alternate arching and rounding your back. Mobilises the spine and gently massages the abdomen.
• Supine twist - lie on your back and let both knees fall to one side, then the other. Releases the lower back.
• Reclining bound angle (Supta Baddha Konasana) - lie back with the soles of your feet together and knees dropped open. A restful hip opener.
• Knees-to-chest - hug both knees in toward your chest to soothe the lower belly and back.

Tips

• Move slowly and hold each pose for several deep breaths - the breathing relieves tension as much as the stretch.
• Do not force any position; comfort matters more than depth.
• The old warning against inversions during your period is a myth with no evidence behind it, so do what feels comfortable.

If yoga and other gentle movement do not ease severe or worsening pain, see a clinician. See our best exercises for period cramps and PMS guide for more.

This is general information, not medical advice.