6 best yoga poses to ease period pain and make your cycle more comfortable

Menstrual cramps can slow down a day, and the ache settles in the lower belly, back, and thighs. Gentle yoga helps relax tight muscles, improves blood flow, and calms the nervous system. The right poses work like a warm hug for the body. They support the uterus, loosen the hips, and ease the dull, dragging pain that many feel during periods. Here are 6 poses that can help with reducing period cramps.

This pose reduces tension around the pelvis and lower back. It also gives gentle compression to the belly, which eases cramping.
How it helps:When the torso rests on a pillow or bolster, the belly softens. This signals the body to relax the deep muscles that spasm during cramps.
How to do it:Kneel. Open the knees a little wider than the hips. Place a pillow between the thighs. Fold forward and rest the chest and head on the pillow. Stay for 2 to 5 minutes and breathe slowly.

This pose opens the inner thighs and relaxes the lower abdomen, which reduces the tight pull that cramps create.
How it helps:
The position of the legs helps improve blood flow to the pelvis while lowering stress hormones.
How to do it:
Lie on the back. Bring the soles of the feet together and let the knees fall to the sides. Place cushions under the knees if needed. Rest the hands on the belly and breathe for 3 to 5 minutes.

This flow warms the spine and loosens the muscles that connect to the pelvis.
How it helps:The curling and arching reduce stiffness in the lower back. Better spinal mobility often leads to lighter cramps.
How to do it:Come to all fours. Drop the belly and lift the chest for Cow. Then round the spine for Cat. Move with slow breaths for at least 1 to 2 minutes.

A gentle twist releases the deep muscles along the spine and helps reduce bloating, which often makes cramps feel heavier.
How it helps:The twist massages the abdominal organs and eases the tight pull across the hips.
How to do it:Lie on the back. Bend the knees and let them fall to one side. Stretch the opposite arm out. Hold for 1 minute on each side.

This pose promotes blood circulation from the legs back to the pelvis and helps relax the nervous system.
How it helps:
Reduced pelvic congestion often leads to less throbbing pain. The pose also lowers cortisol, which may reduce the intensity of cramps.
How to do it:
Sit close to a wall. Lie down and lift the legs up the wall. Keep the hips near the wall or slightly away. Stay for 5 to 8 minutes.

A simple pose that many find instantly comforting because it softens the lower abdomen and the sacrum.
How it helps:Pulling the knees in slightly stretches the lower back and relaxes the muscles around the uterus.
How to do it:Lie on the back. Draw both knees toward the chest. Hold them lightly. Take slow breaths for 1 to 2 minutes.
Disclaimer: This article is for general information and is not a substitute for medical advice. Anyone with severe cramps, underlying conditions, or sudden changes in menstrual pain should speak with a healthcare professional before trying new exercises.