The 5 best yoga poses for PMS and period pain

The key to a feminine yoga practice that truly serves your body is to adapt your yoga practice to your cycle. That means, that every time you step on your yoga mat, your yoga practice is different. It’s all about listening to your body and not reeling off the same standard routine every time. The time just before and during your period is especially sensitive. In the course of our lives, we have our period about 500 times. So it is worth knowing what is particularly good for you shortly before and during this time in the cycle! In general, gentle, restorative exercises are ideal, preferably while lying down or sitting. The abdomen remains soft and relaxed throughout the entire practice. So we activate our abdominal muscles as little as possible. We avoid deep twists, strengthening exercises, reverse postures, and deep backbends. In addition to gentle postures, meditations and Yoga Nidra exercises are ideal. Here you will find the 5 best exercises that can be especially beneficial and also pain-relieving for PMS and period pain. Please always listen to YOUR body and do only what feels good for YOU.

This is a classic yoga pose for women! It creates a lot of space in the belly and can help relieve period pain. 

How to do it: Bring the soles of your feet together and let your knees fall apart. Feel free to place a pillow under each knee to help relax the abdomen and pelvis even more. Keep your back upright. Bring your hands to your lower belly or to your shins and take a few deep breaths into the pelvis. Feel your belly move gently with each breath. Stay for 5 – 10 breaths, or as long as you feel comfortable in the position.

This is a wonderful position that opens your hips and stretches your back, which can release tension in the spine. It is also very relaxing and nourishing for your nervous system.

How to do it: Bring the knees mat-width apart, the buttocks coming towards the heels (your bottom doesn’t have to touch the heels). Chest and forehead lower towards the mat. Optionally, you can lie down on a large pillow. Take deep breaths into your lower back and toward your sit bones. Relax your pelvic floor and abdominal wall. Stay for 5 – 10 breaths, or as long as you feel comfortable in the position and can relax.

This posture mobilizes the spine, opens the chest and upper back, gently stretches and creates space and softness in the abdomen. It can also help release tension.

How to do it: Come into a 4-foot stand, hands shoulder-width apart and knees hip-width apart, spine is neutral. Fingers are spread, gently press into all 10 fingers. Inhale – open your chest, roll your shoulders back, gently arch your lower back and bring your sit bones against the sky (“hollow back”). Exhale – come into a rounded back, starting from the tailbone, rounding the lower back, upper back, feeling your shoulder blades pull apart. The chin comes to the chest (“cat spine”). Repeat 5 – 10 times, slowly and consciously. Focus on flowing movements coordinated with breathing. Enjoy the opening in your abdomen with each inhalation and the relaxation in your lower back with the exhalation.

This position relaxes your hip muscles and creates space for your lower abdomen and uterine area. It can be soothing for cramps as well as lower back pain

How to do it: Lie on your back with both feet firmly planted. Now draw your right knee toward your chest and clasp your hands over your right shin. The left foot either remains planted or you let the leg slide out on the floor (in which case you actively pull your toes closed and the heel away from you). Keep your shoulders relaxed on the floor as you gently pull the right shin toward the ground. Consciously breathe into your hips and feel yourself creating space and opening in your pelvis. Stay for 5 – 10 slow, deep breaths and then switch sides.

This exercise can be soothing for cramps, supports blood flow, and is generally nourishing and calming.

How to do it: Sit slightly elevated on a sofa cushion and open your legs into the wide straddle. Your legs don’t have to be open to the max, don’t push your limits and make sure your back stays straight and you don’t slide backward over your sit bones. Both feet are actively drawn toward you. Inhale and bring your arms to the sides above your head. Stretch lengthwise, holding briefly. Exhale and bend forward in your torso. Bring your hands to the floor between your legs. Let your head hang heavily, allowing your spine to round. Let your breath flow deeply into your relaxed belly, feel free to exhale 2 – 3 times through your gently opened mouth. Stay for 5 – 10 breaths or as long as you feel comfortable.

Julia is originally a psychologist and now passionately accompanies women through their various phases of life with Feminine Yoga – with a focus on the areas of the desire to have children and pregnancy. She supports women towards holistic women’s health, hormone balance and lived femininity.