I was one of the "lucky" women in this world who got to deal with random bouts of bloating and period pain for the majority of my menstrual life. I'm also someone who for years have heard "you should try yoga, it's so good for you!". I tried so many times to get into it. I've been to classes, I've done the at home programs, the 10 minute YouTube videos, and even though I felt great afterwards, my relationship with yoga always ended up being a fling. 

Until one day, I saw a yoga teacher (who is now my yoga teacher) post on Instagram promoting weekly classes at her place. It was easy to get to and it was cheap, so I tried it. Somehow the stars aligned because I enjoy yoga so much, that I can confidently say I'm one of the regulars!

By practicing yoga consistently, I've noticed it's helped me manage how my body feels throughout my cycle. So I researched what science says about yoga and menstrual discomfort and decided to share some poses I personally gravitate towards during each phase. 

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A Little Science Behind The Practice

Exactly how yoga helps with menstrual pain isn't completely understood yet, but researchers have proposed several possible mechanisms, including changes in stress responses, muscle tension, pain perception and autonomic nervous system activity, which may help explain yoga's potential effects on pain. 

We do know that the incorporation of slow, controlled breathing has been shown to activate the parasympathetic nervous system (the rest and digest system which slows the heart rate, increases digestion and calms the body). This shift towards relaxation may help reduce stress and alter how the body perceives and responds to pain. 

A 2019 meta-analysis of randomized controlled trials involving 230 participants with primary dysmenorrhea found that yoga had a significant effect on reducing menstrual pain compared with controlled groups, while a 2024 study of 60 nursing students with primary dysmenorrhea found that participants who practiced Hatha yoga twice a week for 12 weeks experienced significantly less menstrual symptoms than the control group.

They also reported improvements in their quality of life. 

And this is all just from some yoga poses!

Now let's get into some of the yoga poses that I personally enjoy and help support me throughout my cycle. (This is just what I have noticed my body likes. It can be completely different for you). 

Poses For Menstrual Phase 🩸

These are the poses I gravitate towards during my period. (My body doesn't enjoy intense twists or movements that require a lot of engagement through my lower back and abdomen during my period). 

Child's Pose (Balasana)

What it does: Gently stretches the lower back, hips and thighs while encouraging relaxation.

Why it feels good: It's a restful position that can reduce muscular tension around the pelvis and lower back. (The forward folded shape helps comfort me when I'm feeling crampy or tired)

Reclined Butterfly (Supta Baddha Konasana) 🦋

What it does: Opens the inner thighs and hips while allowing the body to relax.

Why it feels good: I find that it helps to keep my body feel open. When I'm experiencing a lot of pelvic tension, I like to support my knees with pillows to make it feel more comfortable and relax my body. 

Supine Twist (Supta Matsyendrasana)

What it does: Mobilizes the spine and gently stretches the back, hips and outer abdominal area. 

Why it feels good: It releases tension through the lower back and torso.

Happy Baby Pose (Anada Balasana) 👶

What it does: It opens the hips, inner thighs and pelvic region while lengthening the lower back. 

Why it feels good: It can help relieve tightness around the hips and pelvis. (When my abdomen is more sensitive, I keep my knees wider and don't pull them as close to my body). 

Legs Up The Wall (Virparita Karani)

What it does: A restorative inversion that allows the legs and nervous system to relax, improves circulation and reduces swelling. 

Why it feels good: I find this to be a useful pose when I feel heavy, tired and achy. It's also super low effort and when I pair it with slow breathing, I feel incredibly relaxed. 

Poses For Follicular / Ovulation Phase ⚡

In all honesty, I enjoy any flows my teacher gives me that are more 'fun' and challenging since I have the energy and stamina for it, but here are some poses I look forward to doing in my practice.

Sun Salutations (Surya Namaskar) 🌞

What it does: It's a full body movement combining strength, mobility, coordination and cardiovascular work.

Why it feels good: This is more of a dynamic movement and because I have more energy in this phase, it helps build energy and momentum in the body. 

Warrior II (Virabhadrasana II)

What it does: Strengthens the legs, hips and core while challenging balance and endurance. 

Why it feels good: It helps me feel stable and grounded.

Downward Dog (Adho Mukha Svanasana) 🐶

What it does: Strengthens the shoulders and arms while stretching the calves, hamstrings and back.

Why it feels good: It's a great whole body transition pose when you want something active without it being really intense. 

Ear Pressure Pose (Karapidasana)

What it does: A deep inversion and forward fold that places the spine into flexion while creating a stretch through the back, hamstrings, glutes and posterior chain. 

Why it feels good: This pose can provide a quieter, more inward focused posture. I particularly enjoy it after a more active practice and like to pair it with slow breathing. (Because it is a more advanced pose, it should be practiced carefully). 

Cobra (Bhujamgasana) 🐍

What it does: Strengthens the back, opens the chest and the front of the body. 

Why it feels good: This pose helps to correct my posture and the spinal extension feels wonderful after a long day of sitting at a desk. 

Poses For Luteal Phase 🍂

I still enjoy stretching my entire body during this phase. The difference is that I tend to feel less energetic and I start noticing tension slowly building in my body.
 

Pigeon Pose (Eka Pada Rajakapotsana) 🕊️

What it does: Provides a deep stretch through the outer hip and glutes of the front leg, while stretching the hip flexors and quads of the back leg. It also helps with hip mobility.

Why it feels good: Pigeon releases a lot of muscular tension around my hips and glutes. It also creates a sense of openness after prolonged sitting. 

Garland Pose (Malasana)

What it does: A deep squat that opens the hips, inner thighs and ankles while engaging the quads, glutes and core to maintain stability. It also encourages mobility through the hips, ankles and pelvis. 

Why it feels good: I find this pose very grounding when my lower body feels tight. 

Moon Salutations (Chandra Namaskar) 🌙

What it does: A slower, more flowing sequence involving lateral movements, hip opening and gentle strength. 

Why it feels good: I like doing this at night time, after dinner but before bed. It's a calmer movement compared to Sun Salutations. 

Low Lunge Pose (Anjaneyasana)

What it does: Stretches the hip flexors and quads while strengthening and stabilizing the legs. 

Why it feels good: Helpful if the hips feel tight. If you're experiencing pelvic discomfort, keep the pose to a moderate level.

Cat Cow Pose (Marjaryasana-Bitilasana) 🐱 🐮

What it does: Gently moves the spine between flexion and extension. 

Why it feels good: I find it useful when I'm experiencing lower back stiffness and tension before my period. The gentle rhythmic movement helps with back mobility.

Seated Forward Twist (Marichyasana)

What it does: Combines spinal rotation with a hip/hamstring stretch.

Why it feels good: It can provide gentle mobility and is a calming seated practice. 

Puppy Dog Pose (Uttana Shishosana) 🐾

What it does: Opens the shoulders, upper back and chest while lengthening the spine. 

Why it feels good: I carry a lot of tension in the shoulders, and this pose helps to relieve a lot of that tension. 

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I never expected to become someone who genuinely looks forward to yoga, but the practice has had such a positive impact on both my mental and physical well-being. If you're not a yoga person, I hope it clicks for you one day like it did for me.