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Yoga for Period Cramps & PMS: Poses That Actually Help

Updated August 2026 · 6 min read

This is about menstrual yoga — gentle poses for period cramps, bloating and PMS — not prenatal yoga. If you're pregnant, see our pregnancy week-by-week guide instead; the poses below are specifically for cycle-related discomfort.

Cramps happen because the uterus contracts to shed its lining, briefly restricting blood flow — the same mechanism behind other muscle cramps. Gentle stretching and specific poses can ease this by relaxing the surrounding muscles and improving circulation to the area.

Poses that help with cramps

Child's Pose (Balasana)

Kneel and fold forward with arms extended or resting by your sides. This gently compresses and releases the lower abdomen and relaxes the lower back — often the first place period pain radiates to.

Cat-Cow (Marjaryasana-Bitilasana)

On hands and knees, alternate between arching and rounding your spine. The rhythmic movement warms up the lower back and pelvis and can ease the dull ache many people feel in the first day or two of a period.

Reclined Twist (Supta Matsyendrasana)

Lying down, drop both knees to one side while keeping shoulders flat. This gentle twist can relieve bloating and lower-back tension without straining the abdomen.

Legs-Up-The-Wall (Viparita Karani)

Lie with your legs resting up a wall for five to ten minutes. This is a restorative, low-effort pose that supports circulation and is often used for general fatigue as well as period discomfort.

Downward-Facing Dog (Adho Mukha Svanasana)

A gentle inversion that stretches the hamstrings, calves and lower back simultaneously. Bend the knees as much as needed — this isn't about a deep stretch, it's about steady, even release.

When in your cycle to practice

• During your period: favor gentle, restorative poses like the ones above — this isn't the time for intense inversions or deep core work.
• In the days before your period (late luteal phase): gentle stretching can help ease PMS symptoms like bloating and irritability before they peak.
• Rest of your cycle: a fuller practice is generally fine to resume once cramping and heavy flow have eased, typically by day 2–3.

Beyond yoga: pairing poses with tracking

Cramps and PMS symptoms tend to follow a pattern across your cycle, not just a single bad day. Logging symptoms alongside your cycle — including where you are relative to your fertile window — makes it easier to notice that pattern and plan gentler days in advance rather than reacting after the fact.

FAQ

Is this the same as prenatal yoga?

No. Prenatal yoga is a distinct practice designed around pregnancy — different poses, different precautions. This guide and Bloom's yoga library are specifically for menstrual cycle wellness.

How long should I hold each pose?

For restorative poses like Child's Pose or Legs-Up-The-Wall, 1–5 minutes is typical. For flowing sequences like Cat-Cow, a slow, steady rhythm for 8–10 breaths works well. Bloom's guided practice paces this for you.

Should I avoid yoga entirely on heavy-flow days?

Not necessarily — gentle, restorative poses are generally considered fine and can help with discomfort. It's typically inverted or high-intensity poses that are worth skipping on the heaviest days, based on how you feel.

This guide is general wellness information, not medical advice. If period pain is severe or unusual for you, consult a healthcare provider.