The Best Yoga Poses for Cramps

Are you suffering from cramps that make it hard to move? Yoga poses can help you get relief. You can use yoga to ease the pain of cramps and make your muscles more relaxed. Find out the best yoga poses for cramps and get moving again!

Quick facts: Best Yoga Poses For Cramps

  • ✅ Child Pose can help reduce menstrual cramps, according to (Source:
  • ✅ Supported Bridge Pose helps to relax the abdomen and reduce cramps, according to (Source:
  • ✅ Reclined Cobbler Pose helps to release pelvic tension and reduce cramp pain, according to (Source:
  • ✅ Seated Forward Fold helps to relax the muscles in the abdomen and relieve cramping, according to (Source:
  • ✅ Corpse Pose helps to relax the body and alleviate cramps, according to (Source:


Yoga is an effective practice to help manage period cramps as it focuses on stretching and strengthening the muscles of the lower abdominal and pelvic regions. This helps improve circulation, reduce tension, and relax the mind. Additionally, yoga poses that focus on deep breathing can help reduce stress and support relaxation.

This guide provides a few tips on getting started with a yoga practice specifically tailored to period pain relief:

  • Make sure to check with your doctor or healthcare provider before attempting any new yoga poses while having menstrual cramps.
  • Be mindful of your breath, use props if needed, and never force yourself into a pose; always listen to your own body’s signals!

Types of Yoga

Yoga is an ancient practice that can be used to help promote physical, mental and spiritual wellbeing. There are many different types of yoga that focus on specific poses, breathing techniques and mental exercises.

In this article, we will look into the different types of yoga, and which poses are best for relieving cramps.

Hatha Yoga

Hatha yoga is the practice of physical postures, or asanas, combined with conscious breathing and relaxation techniques. It is one of the most popular forms of yoga and can be found in nearly every studio across the globe. Its name comes from Sanskrit, a form of ancient Indian language, and literally translates to “ha” meaning sun and “tha” meaning moon.

This is because ha-tha yoga seeks to balance out our masculine (sun) and feminine (moon) energies.

The main goal of Hatha yoga is to bring balance to one’s mind, body, and spirit. Hatha classes focus on aligning one’s physical body through breathing exercises (pranayama) and postures (asanas), as well as calming the mind through meditation or chanting. With regular practice of Hatha Yoga poses for cramps you can loosen your tight muscles and ease muscle spasms.

Vinyasa Yoga

Vinyasa Yoga is a vigorous, flowing style of yoga named for the way in which poses are linked together. The word vinyasa means “to place in a special way” and this type of yoga uses movements to transition between postures.

Vinyasa classes often use sun salutations as part of the warm-up sequence at the beginning. Asanas (poses) are then fluidly transitioned between followed by some closing postures and relaxation.

This fast-paced type of yoga can help to boost flexibility, increase strength, and improve balance while helping to alleviate tension and stress from the body.

Restorative Yoga

Restorative Yoga is an incredibly calming, soothing form of yoga that focuses on relaxation, restoration, and reconnecting to the breath. This type of yoga is very slow-paced and gentle, with plenty of props like blocks, blankets, bolsters, and straps to help the body find comfort in each pose. Restorative yoga poses are often held for extended periods of time—anywhere between 5 to 15 minutes—so that the body can more deeply relax.

This type of yoga is especially beneficial for people suffering from ailments like chronic fatigue, fibromyalgia, depression or anxiety. It’s also great for helping relieve cramps and menstrual discomfort. Restorative poses can be done at home as part of a self-care routine; however it’s best experienced with a certified yoga teacher who can suggest modifications and help guide you through the poses.

Poses to Relieve Cramps

Yoga is an effective way to alleviate and relieve menstrual cramps. There are several different yoga poses that can be used to target those areas affected by cramps and provide temporary relief. Let’s take a look at the various poses and their benefits for relieving cramps:

Child’s Pose

Child’s Pose, or Balasana in Sanskrit, is a classic yoga pose that helps to increase flexibility in the spine while calming the nervous system. It can be a great relief from menstrual cramps or any other low back pain and can be done anywhere.

To perform Child’s Pose, start in a kneeling position with your toes touching and your hips pressed back towards your heels. Place your forehead on the floor and spread your arms along either side of your torso with palms facing up. Inhale deep into the back of your lungs and exhale fully as you relax into this pose, allowing yourself to sink further down with each exhale. Remain here for several breaths, allowing yourself to soften and allow gravity to deepen this stretch before coming back up slowly.

Cat-Cow Pose

Cat-Cow Pose is an excellent way to relieve cramps. This yoga pose is a dynamic stretching exercise that offers many benefits: strengthening the spine, increasing flexibility in the shoulders, and relieving stress in the abdomen.

To perform Cat-Cow Pose, begin on your hands and knees with your palms pressed into the ground and your knees aligned with your hips. Inhale as you move into Cow Pose by arching your back towards the ceiling and looking up towards the sky. On an exhale, round your spine towards the ceiling as you move into Cat Pose. Hold each pose for several breaths before transitioning back to Cow Pose on an inhale. This pose can be repeated multiple times to help relieve abdominal cramps quickly and effectively.

Reclined Bound Angle Pose

Reclined Bound Angle Pose, also known as Supta Baddha Konasana in Sanskrit, is a restorative yoga pose that can help relieve cramps and provides a deep opening for the hips, groin, and torso.

To enter the pose, begin by laying on your back and make sure your feet are hip-width apart. Then bend your knees and bring the soles of your feet together. Place your hands on your abdomen or wherever you find them most comfortable. To get a full effect from this pose, stay in this position for anywhere from 3 to 5 minutes with deep breaths throughout.

The Reclined Bound Angle Pose is especially beneficial for relieving menstrual cramps as it opens up the pelvic region, which can help to relieve certain kinds of physical discomfort caused by cramping or low back pain. It’s also known to reduce stress levels in the body so it’s great for overall relaxation during those times of distress associated with cramps or other pains.

Seated Forward Fold

Seated Forward Fold is one of the best yoga poses to relieve cramps. This pose is a gentle, restorative posture that helps in stretches and elongates your lower back and hamstrings.

To perform this pose, start by sitting up tall on a comfortable surface with your legs stretched out in front of you. Take a deep inhale and exhale as you slowly fold from your hip creases, keeping your spine long. Draw your chest towards the floor and draw your forehead towards your shins. Begin to press into the soles of your feet while actively pressing away from the floor with each exhale breath.

As you continue to deepen into the pose, you may modify by:

  • Hugging a bolster
  • Tucking one arm behind your back to help open up further into the stretch.

Release any tension in this position and remain here until ready to come up slowly. This pose can be held for 30-60 seconds on each side or longer if desired.

Wide Legged Forward Fold

The Wide Legged Forward Fold is a great pose to perform when you’re experiencing cramps. Begin in a standing position with your feet slightly more than hip width apart. Once you reach the full pose, your torso will rest on your legs as you reach down to touch the ground. To help aid your flexibility and deepen the stretch, try looping a belt or strap around the arches of your feet and holding it in each hand.

This pose is known for its calming effect on both body and mind. It helps to relieve stress and tension, especially in the lower back and legs, which can make cramps worse. It offers a gentle stretch that focuses on providing relief from fatigue and discomfort in cramping muscles. To increase its relaxation effects, focus on breathing deeply while stretching as far forward as comfortably possible before releasing from the posture.

Downward Facing Dog

Downward Facing Dog is one of the best yoga poses for cramps and other menstrual symptoms. This pose help elongate your spine, stretch your hamstrings, and release tension in your lower back, hips and abdomen.

To do this pose, start by coming onto all fours with your hands beneath your shoulders and your knees beneath your hips. Tuck in your toes and lift up from the palms of your hands into Downward Facing Dog. Hold here for 5 breaths. Bend your knees until you feel a gentle stretch in the back of the legs, then rise up halfway to engage the core muscles and press evenly through both feet and hands to a full high plank position on an exhale. Hold for 2-3 breaths before releasing to all fours.

Upward Facing Dog

Upward Facing Dog is an incredibly effective yoga pose for relieving menstrual cramps. To get into the pose, start on your stomach. Place your hands under your shoulders with palms facing down and spread your fingers wide. Firmly press down into your hands and lift up, stretching through the spine as you reach back towards your heels. Keep pressing into both feet while maintaining length along the spine, allowing the chest to move forward and up while shoulders roll back and down.

Hold this posture for five to seven breaths and then release back down onto stomach to rest before repeating a few more times. Upward Facing Dog may help to reduce, prevent or even eliminate menstrual cramps by relaxing tense muscles in the abdomen—particularly around ovulation—and helping oxygen to flow more freely through tight areas of the body caused by cramping pain.

Reclining Bound Angle Pose

The Reclining Bound Angle Pose is an excellent yoga pose designed to reduce cramps and aid in relaxation. This pose focuses mainly on the hips, lower back, and inner thighs, which can help relieve tension associated with menstrual cramps/pain.

To perform this pose, begin laying down on your back and place the soles of your feet together. Let your knees fall open slightly to the side while keeping them close to the floor. Allow your arms to relax by your sides with palms facing up. This pose helps open up the pelvis while relaxing both the hip muscles and external abdominals- creating a soothing sensation throughout the entire body.

Remain in this pose for several minutes in order to allow time for release of muscle tension, then come out slowly by pushing off of your feet and rolling onto one side with knees bent for a few breaths before returning to a seated position.


Yoga is a great way to reduce cramping, as well as improve your overall posture and flexibility. The key is to find poses that help relieve tension and relax your body. This can likely be different for everyone, but some of the most commonly suggested poses include:

  • Child’s Pose
  • Butterfly Pose
  • Cat-Cow Pose
  • Knees to Chest Pose
  • Cobra Pose
  • Child’s Pose with Twist

When using any yoga pose to reduce cramping symptoms, it is important to practice awareness and go at a pace that fits your own body. With consistent practice and a little patience, you can easily reap the benefits of yoga for cramping relief.

FAQs about: Best Yoga Poses For Cramps

Q: What are the best yoga poses to relieve cramps?

A: In order to relieve cramps, some of the best yoga poses to practice include Child’s Pose, Pigeon Pose, Cat-Cow Pose, and Reclined Bound Angle Pose.

Q: How often should I do these poses?

A: In order to reach the best results, it is recommended to practice these poses 3-4 times a week.

Q: How long should I hold these poses?

A: It is recommended to hold each pose for about 30 seconds.

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