If you’ve ever found yourself curled up on the couch, clutching a hot water bottle, muttering, “Why do period cramps hurt so bad?”—girl, you are not alone.
Period pain is something most women deal with; it can feel like a heavy weight pressing on your lower belly, sometimes spreading to your back and thighs. Those intense tugs happen because your uterus is contracting to help shed its lining. Together with hormonal changes, it can feel like your body is staging a protest once a month.
But here’s the secret: you don’t always have to pop a pill to feel better. Sometimes, the best medicine is movement. Simple, gentle yoga stretches for menstrual cramps can ease the tension, boost circulation, and bring much-needed relief.
In this article, we’ll show you how to relieve cramps without medicine, through 5 of the best stretches for menstrual cramps. These are easy and soothing poses that you can try at home.
Why Yoga Helps During Your Period
Think of your muscles like tightly wound rubber bands. When cramps start, those bands get even tighter. Stretching helps release that tension, allowing the “rubber bands” to relax again.
Here’s why yoga helps:
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Improves blood flow: Gentle movements increase circulation, which can reduce cramp intensity
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Releases tension: Targeted lower abdominal stretches and back openers loosen tight muscles
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Promotes relaxation: Breathing through poses is one of the best relaxation techniques for menstrual discomfort
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Holistic care: Yoga doubles as period self-care, reminding you to slow down, breathe, and connect with your body
The best part? These stretches are gentle enough to do in pyjamas.
Below are some of these stretches.
1. Head to Knee Pose (Janu Sirsasana)
How to do it:
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Sit with both legs straight in front of you.
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Bend your right knee and tuck your foot against the inside of your left thigh.
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Inhale, sit tall, and then exhale, folding gently over your left leg.
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Don’t force it; let your hands rest where they fall (on your shin or ankle, but ideally on your foot).
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Stay for 5–10 breaths, then switch sides.
Why it helps: This pose releases tension in your lower back and belly, making it one of the most soothing stretches for menstrual cramps.
2. Wide Angle Forward Bend (Upavistha Konasana)
How to do it:
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Sit with your legs open wide in a “V” shape.
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Place your hands on the floor in front of you.
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Inhale, then gently walk your hands forward, folding as much as feels good.
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Stop when you feel a stretch (not pain!) and hold for 5–8 breaths.
Why it helps: This wide-angle forward bend opens your hips and eases pelvic pressure. It’s a great example of gentle stretches during menstruation that help your whole body relax and unwind.
3. Supported Bridge Pose (Setu Bandhasana Variation)
How to do it:
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Lie on your back with knees bent and feet flat on the floor.
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Place a yoga block or a pillow under your lower back/hips.
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Relax your arms at your sides and let your belly soften.
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Stay here for up to 1–2 minutes, breathing slowly.
Why it helps: A supported bridge pose increases circulation and takes pressure off your lower back. It’s one of the best tricks for how to relieve cramps without medicine.
4. Cat Cow Stretch (Chakravakasana)
How to do it:
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Start on all fours, hands under shoulders, knees under hips.
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Inhale, arch your back and lift your chest (this is Cow).
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Exhale, round your spine and tuck your chin (this is Cat).
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Keep moving back and forth with your breath for 5–8 rounds.
Why it helps: The Cat Cow Stretch gently massages your belly and spine, helping to melt away tension. It’s a great quick fix for stretching for period discomfort.
5. Supported Reclined Butterfly (Supta Baddha Konasana)
How to do it:
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Lie on your back.
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Bring the soles of your feet together, letting your knees fall open like butterfly wings.
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Place pillows under your knees for extra support if needed.
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Close your eyes and breathe deeply for 2–3 minutes.
Why it helps: The Supported Reclined Butterfly relaxes your pelvis, helping you sink into a calm state. Pairing it with breathing makes it one of the best relaxation techniques for menstrual discomfort.
More Period Self-Care Tips
Yoga stretches are amazing, but sometimes cramps, bloating, and mood swings need a complete self-care toolkit.
Here are a few extra things you can do alongside gentle stretches during menstruation to feel more like yourself:
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Heat Therapy
There’s a reason so many people reach for a hot water bottle or menstrual heating pad: it works.
Applying heat directly to your lower belly helps relax the muscles of the uterus, easing contractions and soothing discomfort.
Pro tip: Use a flexible heating pad (like the Express Heat Therapy Pink Pad) during a pose like Supported Reclined Butterfly for double relief.
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Stay Hydrated (Yes, Water Really Helps)
Drinking enough water can actually reduce bloating and cramps. Warm liquids, such as herbal teas (think ginger or chamomile), can also serve as natural remedies for period pain by calming your body.
Try: Peppermint tea for relaxation, or ginger tea to alleviate nausea.
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Nourish Your Body
Food cravings during your period are real, and while it’s okay to treat yourself, choosing nutrient-rich foods can also ease discomfort.
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Magnesium-rich foods (like spinach, bananas, and nuts) relax muscles
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Iron-rich foods (like lentils or lean meats) help replenish what you lose during menstruation
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Avoid too much caffeine or salty snacks, as they can make bloating and cramps worse
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Sleep & Rest
Your body works extra hard during your period, so getting enough sleep is important. If cramps disrupt your rest, try lying on your side with a pillow between your knees; this can ease lower abdominal pressure.
Combining these self-care tips with yoga stretches for menstrual cramps creates a routine that’s both gentle and effective. You’ll not only reduce pain but also treat yourself with the kindness your body deserves.
Final Thoughts
Your period doesn’t have to hurt every month. With a combination of yoga, self-care, and maybe your favourite cozy blanket, you can create a routine that feels supportive and relaxing.
The next time cramps show up, try these yoga stretches for menstrual cramps: Head to Knee, Wide Angle Forward Bend, Supported Bridge, Cat Cow, and Supported Reclined Butterfly.
Remember, pairing these with a heating pad like the Express Heat Therapy Pad provides the ultimate comfort combination. Think of it as your personal period self-care kit.
So, the question isn’t “Why do period cramps hurt so bad?” anymore… It’s “Which stretch am I trying first?”.
Frequently Asked Questions
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When is the best time to do stretches for period cramps?
There’s no “perfect” time! The best time to do yoga stretches for menstrual cramps is when you feel comfortable. Many women find that early morning or evening stretches, before bed, are ideal.
The goal is to listen to your body. Morning stretches can help relieve any tension built up overnight. Evening stretches can relax your muscles and calm your mind after a busy day.
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Is it safe to do yoga or stretching during periods?
Yes, yoga is generally very safe during your period. In fact, yoga can reduce cramps, bloating, and overall discomfort. However, it’s best to avoid intense poses like inversions (e.g., headstands or shoulder stands) if you’re feeling unwell or have heavy flow. Instead, focus on gentle stretches for menstrual cramps that are comfortable for your body.
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What not to eat during periods?
During your period, some foods can make your cramps and bloating worse. Here’s what to avoid:
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Salty foods: Consuming too much sodium can lead to increased water retention and exacerbate bloating.
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Caffeine: It can exacerbate cramps by constricting blood vessels, resulting in increased tension in your lower abdomen.
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Sugary snacks: These can cause blood sugar spikes, leading to mood swings and cramps.
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Processed foods: They’re often high in sodium and low in nutrients, which can increase inflammation.
Try to stick with magnesium-rich foods (like leafy greens and nuts) and iron-rich foods (like lentils and beans) to support your body through your cycle.
