Menstrual pain is a common health issue for menstruating individuals. Yoga offers a safe, effective, non-invasive, and affordable method of physical activity that can help relieve physical discomfort and alleviate the psychological effects of menstruation.

By focusing on body alignment and breathwork, yoga encourages relaxation and reduces tension. A heightened awareness of breathing promotes slower, calmer breaths, which aids in relaxation and pain management.¹ 

At the start of the luteal phase during the menstrual cycle, there is a reduction in the circulation of gamma-aminobutyric acid (GABA),¹ a neurotransmitter that inhibits certain signals in the central nervous system.² A study investigating the neurobiological mechanisms of yoga and its connection to stress reduction found that yoga increases GABA levels, improving mood and reducing anxiety. Specific yoga poses, such as backbends and inversions, stimulate the adrenal glands, promoting hormonal balance, reducing stress, and assisting with psychosomatic conditions.¹ Below are a few poses that can help alleviate menstrual pain and promote mental relaxation.³ 

Knees to chest pose. Purpose: Relieves bloating and lower back cramps. 

Lie on your back and bring your knees toward your chest. Place your hands either on your shins or wrap them around your legs, holding your opposite elbows. Gently rock side to side to massage your lower back, or draw your knees in circles, inhaling and exhaling deeply.

Butterfly pose. Purpose: Stretches the lower back, hips, and thighs. 

Sit with your knees bent outward and the soles of your feet together, forming a diamond shape with your legs. Slowly bend forward, bringing the top of your head toward your feet. This stretch targets your back and provides a gentle compression to your abdomen and internal organs.

Cat-cow pose. Purpose: Stretches the hips, back, and abdomen. 

Start on all fours, with your hands positioned under your shoulders and your knees hip-width apart. Inhale, allowing your belly to drop toward the floor, lifting your chest forward. Exhale, round your back and draw your belly button in toward your spine.

Sources

1. Saraf M, Rawat A. Exploring the effects of yoga on dysmenorrhea: A narrative review. Yoga Mimamsa. 2024;56(2):101–107.
2. Cleveland Clinic. Gamma-aminobutyric acid (GABA. Reviewed 25 Apr 2022. Accessed 26 Feb 2025. https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba
3. McKay L. Yoga for period cramps: A quick guide. Natural Cycles. Updated 4 Aug 2022. Accessed 26 Feb 2025. https://www.naturalcycles.com/cyclematters/yoga-for-period-cramps