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Yoga during your period: SOS help for period pain

13.6.2025

Translation: machine translated

When used correctly, certain yoga poses can alleviate period pain and significantly improve your general body awareness during menstruation. What is good for you now and which poses you should avoid during your period.

Every month, your period can be a real pain - literally. Period cramps are triggered by the body to shed the lining of the uterus. This is not only unpleasant, but depending on your body and how painful you feel, really, really painful. The muscle contractions can also trigger an increased urge to urinate and defecate, and hormonal nausea or headaches can also occur. These are numerous reasons why many sufferers simply feel uncomfortable in their own skin during their period. And yoga is supposed to alleviate these menstrual symptoms?

If you're experiencing extreme abdominal pain, it may seem completely out of character to go anywhere other than to bed with a hot water bottle. If you feel okay enough for some exercise, my advice is to try it. Certain yoga poses (asanas) can help you to relax the areas of your body that are cramping during your period. A little exercise also increases your sense of well-being and can lift your mood - another benefit!

Yoga during your period? Yes, but ...

Every body and every month is different. I can tell you that on the first day of my period, when the dark veil of PMS has finally lifted, I sometimes feel like I could pull up trees. In other months, I am practically immobile on the first day of my period. So many external circumstances - from general health, exercise, diet, work stress, personal relationships and weather conditions - can affect our cycle and therefore the intensity of our symptoms. The general rule is to avoid high-intensity workouts during your period. The body often has little energy during this time. However, if you feel like working out, don't let that stop you!

As a general rule: listen to your body. Excessively demanding exercise can, at worst, prolong your period. Especially if you are very ambitious when it comes to sport, it can sometimes be difficult to accept your own limits. However, listening to your body's individual signs will also protect you from injury in general and maintain your performance in the long term.

Do's and don'ts of yoga during your period

You should avoid these yoga poses during your period:

Inversions: This means don't stand on your head or do anything where your hips are positioned above your heart. This includes poses such as Downward-Facing Dog (Adho Mukha Svanasana), Headstand (Shirshasana) or Shoulderstand (Sarvangasana). Your body is working to cleanse itself and remove what is no longer needed. Inversions (inversions) are a hindrance here.
Twists: Twists of the spine compress the abdomen and cause additional tightness in the area of the body that needs to relax. Poses such as twisting pose (Marichyasana) or twisted triangle (Parivritta Trikonasana) should be avoided at this time.
Abdominal muscle exercises: Postures that work the abdominal muscles, like twists, often lead to more cramping instead of relaxation in the abdominal area. These include the boat (Navasana) or planks (Dandasana), for example. You should skip these exercises, especially in the first few days of your period.
Jumps: Jumps, such as those sometimes practised during warm-ups or in Vinyasa, require a lot of strength from the centre of the body. In addition, the pelvic floor is weakened during your period and provides less support for your internal organs. Two reasons to avoid jumping during this time

Having said that, let's move on to the yoga poses that are good for you during your period and can help with period pain:

Baddha Konasana: the bound angle This pose opens up your hips and improves circulation in this area of the body. This helps to relieve cramps and alleviate pain. This pose is also very beneficial when lying down. Tip: Place pillows under your knees and a rolled blanket under your back. This makes the pose even gentler and more relaxing - especially during your period.

Baddha Konasana is a gentle hip opening pose. This yoga pose helps to relax the centre of the body and breathe deeper into the belly.
Source: Ronja Magdziak

Upavistha Konasana: the straddle The aim here is not to open your legs as far to the side as possible and bend forward as deeply as you can. Find your personal limit so that you can relax in the pose, widen your hips comfortably and breathe deeply.

Upavistha Konasana opens the hips and can relieve pain during your period.
Source: Ronja Magdziak

Paschimottanasana: the forward bend Most people know this pose from a seated position. But it also works wonders with one or both legs in the air or leaning against a wall. Paschimottanasana relaxes the lower back and calms the nervous system. At the same time, it stretches the hip muscles.

Forward bends while sitting or lying down help to stretch the pelvic floor muscles and relax them during your period.
Source: Ronja Magdziak

Janushirshasana: the head-knee pose Normally, we tense the abdominal muscles in forward bends to get deeper into the pose. During your period, however, you can simply let your body hang down. Forward bends create length in the lower back and stretch the back of the legs, including the pelvic floor. As the name suggests, your head is directed towards your knee in this pose.

Janushirshasana stretches the back of the leg. The knee can remain bent and the hands can also be placed next to the leg.
Source: Ronja Magdziak

Pranayama: breathing exercises Certain breathing exercises such as Brahmari (the bee hum, humming like a bee when exhaling) or Nadi Shodana (alternate breathing, see video) help to relax your body even more deeply and improve your general well-being during your period.

I hope these tips help you to do something good for yourself and alleviate your menstrual cramps.

Header image: platinumArt/Shutterstock

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Ronja Magdziak

Freie Autorin

ronja.magdziak@gmail.com

Freelance writer, biologist and yoga teacher. Fascinated by nature, body and mind, I love spending time outdoors and being active. More than anything, I enjoy writing about things that make us feel good!

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Yoga during your period: SOS help for period pain

Yoga during your period? Yes, but ...

Do's and don'ts of yoga during your period

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