During your period, getting up and moving might feel like the last thing you want to do. However, if you’re experiencing cramps or an achy back, a few restorative yoga poses could provide the relief you’re seeking.
Restorative yoga poses are designed to be relaxing and rejuvenating rather than active. Research suggests that yoga is an effective way to alleviate period cramping and pain, and it may even help improve your mood, according to Harvard Health Publishing.
You don’t need to work up a sweat to enjoy the benefits of yoga during your period. Just put on some loose, comfy clothing, grab a small blanket or towel (or a few) and some pillows, and roll out your mat for these five gentle yoga poses:
Supported Child’s Pose (Balasana)
The child’s pose is a forward-folding posture that provides introspection and rejuvenation during times of stress. In this variation, take your knees wide to gently open your hips and place a pillow or bolster under your chest for extra comfort and support.
Seated Head-to-Knee Pose (Janu Sirsasana)
This forward-folding pose targets your hamstrings, outer hips, and lower back, which may need attention during your period. Focus on deep sensations in your legs, hips, and back, and breathe into them for relaxation and comfort. Placing a pillow or bolster on top of your knee can be helpful.
Pigeon Pose (Eka Pada Rajakapotasana)
The pigeon pose is a deep hip opener that compresses the front of your hip flexors, encouraging fresh blood flow, and opens up the muscles in your outer hips, glutes, and lower back. If pigeon pose isn’t accessible to you, try a figure-four stretch on your back for a gentler way to target the same muscle groups.
Supine Twist
Twisting postures, like the supine twist, promote blood flow to key areas, targeting your lower back and abdomen while gently opening your chest, shoulders, outer hips, glutes, and thighs.
Reclined Cobbler’s Pose (Supta Baddha Konasana)
This pose helps open your inner thighs and groin, all the way up into your pelvis, and relaxes your lower back. If desired, stack two firm pillows or a bolster underneath your upper back to gently open up your shoulders and chest, as cramps can cause tightness in these areas.
Embrace these soothing yoga poses during your period for instant relief from cramps and aches, and enjoy a more comfortable, relaxed menstrual experience.
