Simple Yoga Poses to Make Your Cramps Feel Better

I’m sure many woman (like myself) would experience cramps or some discomfort during their time of the month. Doing exercise would probably be the last thing on our list. However, some yoga positions are so effective at relieving menstrual pain that once you attempt them, they can be integrated into your pain management routine!

According to Women’s Health Concern (2020), about 80% experience period pain at some stage in their lifetime. 5 to 10% of women suffer severe pain enough to disrupt their life. 40% of women experienced premenstrual symptoms such as mood swings, tiredness, bloating, tender breasts.

There are 2 different types of period pain.

Primary dysmenorrhoea

  • Caused by the uterus contracting to shed its lining.
  • Common in teenage girls and young women.
  • Pain may be caused by the decreased supply of blood to the uterus.
  • Pain is mainly at the lower part of the abdomen but may go into the back and down the front of the thighs.
  • Some may feel nauseated as well.

Secondary dysmenorrhoea

  • Occurs mid-twenties or later.
  • It is unlikely to cease after childbirth.
  • Pain is not restricted to “time of the month” bleeding and can occur throughout the cycle.
  • Periods may become heavier and more prolonged, and intercourse may be painful.
  • Can be a sign of other conditions, including pelvic infections, which may need urgent attention (seek professional help).


Yoga Poses

Child’s Pose (Balasana)
Level: Beginner

Physical Benefits

  • Stretches the lower back muscles
  • Relieves tension in the spine
  • Calms the brain and helps relieve stress and fatigue


  1. Sit on your knees, knees hip-width apart, toes together.
  2. Exhale, lower your torso between your knees. Rest on your forehead.
  3. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground.
    Stay here for 5 breathe or rest in the pose for as long as needed.

Yoga Poses

Supine Spinal Twist Pose (Supta Matsyendrasana)
Level: Beginner

Physical Benefits

  • Stimulate the blood circulation
  • Release tension in the muscles of the abdomen
  • Relieves menstrual discomfort
  • Improves spinal mobility


  1. Lie on your back
  2. Exhale, Hug your right knee in toward the right side of your ribcage
  3. Release your right knee to the left and if possible place in on the ground. Stretching your right arm straight out to the right. Your right hip should be stacked on top of your left hip.
  4. Inhale, Open your right arm to the right, to make a T shape with the arms. Palms facing the ceiling.
  5. Turn your head to the right, bringing your gaze over your shoulder to your right fingertips. You can skip this step if it does not feel comfortable on your neck.
  6. Hold the pose for 5 to 10 breaths.
    Draw your right knee into your chest. Place both legs to the floor to neutralize your spine for several breaths.
    Repeat on the other side

Safety and Precautions

Avoid doing this pose if you have a recent or ongoing injury of your knees, hips, or back. There should be no pain when doing this pose.

Let’s feel better with the simple yoga poses!