If you experience cramping during your period—or at any point in your cycle—movement can be a simple yet powerful way to find relief.
I get it. When the worst cramps hit, the last thing you want to do is lace up your sneakers for a walk or drag yourself to the gym. But the good news? You don’t have to. Gentle, supportive movement can work wonders from the comfort of your own space. Here are some yoga poses designed to ease period cramps, soothe your nervous system, and support your pelvic health.
1. Reclined Bound Angle Pose (Baddha Konasana)
If your pelvis feels like a vulvcano (IYKYK), this pose can be a game-changer, this pose helps to:
✔️ Open the inner thighs, pelvic floor, and hip flexors
✔️ Encourage relaxation in the abdomen
✔️ Increase breath awareness in the lower belly and perineum
How to: Lie down with the soles of your feet together and knees wide, you can place pillows under your thighs to make it more restorative, or if you tend to experience low back pain - the pillows can feel more supportive.
2. Legs Up the Wall (Viparita Karani)
In the yoga world, there’s some debate about this pose during menstruation—some say it shifts energy in the wrong direction. But if your pelvis feels heavy and achy, elevating your legs can be incredibly relieving. This pose helps to: ✔️ Reduce pressure in the pelvis and pelvic floor ✔️ Ease lower back discomfort ✔️ Calm the nervous system
How to: Scoot your bum close to the wall and walk the feet up the wall. You can be as close to, or as far away from the wall as you want to. If your hamstrings are feeling tight it might be nice to place yourself further away, and your legs don't have to be straight.
3. Yogi Squat (Malasana)
A deep squat can be very grounding, and opening, and it helps to: ✔️ Stretch the hips, groin, ankles, and lower back ✔️ Release tension in the pelvic floor ✔️ Improve circulation in the pelvic area
How to:
Place your feet wider than pelvic width apart, toes pointing out, and let your pelvis come in between your legs. You can always place a block under your pelvis, as seen in the picture, place yoursel with your back against the wall, or place a folded blanket under your heels for support.
NOTE: if you live with prolapse or experience pelvic heaviness, try it in a legs up the wall variation - placing the feet on the wall and guiding them closer toward the bum.
4. Cat-Cow (Marjaryasana-Bitilasana)
A standard flow pose to invite in movement into the spine and pelvis. This pose helps you to: ✔️ Encourage flexibility in the lower spine and pelvic floor ✔️ Release tension and stuck energy ✔️ Connect with your breath
How to: Inhale into cow (arching the back, lifting the tailbone) Exhale into cat (rounding the spine, tucking the pelvis)
5. Windshield Wipers
Simple but effective, this movement helps release tension in the hips and lower back. This movement: ✔️ Loosens up tight hip flexors ✔️ Encourages gentle spinal rotation ✔️ Relaxes the pelvis and lower back
How to: Lie on your back with your knees bent, gently sway them side to side like windshield wipers.
Next time cramps hit, give these poses a try. Your body might just thank you!
Join My Free Live Pelvic Floor Yoga event!
If you’re looking for gentle, supportive movement to ease pelvic tension, I’m hosting a free live event on February 24th with two yoga classes (2pm EST & 6pm EST) designed for those with hypertonic pelvic floor dysfunction. This is a great opportunity to experience my approach to movement and find more ease in your body!
Well-being by Penny
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