Our monthly cycle is more than just a physical experience. It’s a sacred rhythm, echoing the cycles of the moon and the natural world. Yet so often, we meet it with pain, resistance, and disconnection.
Yoga invites us to shift that relationship. With just a mat and a few moments of stillness, this practice becomes a gentle ritual of reconnection, easing menstrual discomfort, supporting hormonal balance, and offering a sacred space to tune into the body’s wisdom.
At the heart of it all is the breath. Conscious breathing during yoga activates the parasympathetic nervous system, our body’s natural rest-and-restore mode. As we soften into each pose and deepen our breath, we send a message of safety to the body. Muscles relax, tension melts, and the nervous system calms, creating the ideal environment for healing and menstrual ease.
Yoga also creates spaciousness physically and energetically. Gentle twists, forward folds, and hip openers invite a healthy flow of blood and energy to the pelvic area, helping to release stagnation and ease cramping. This openness allows the body to do what it’s designed to do, with less resistance and more grace.
Yoga doesn’t require perfection or performance. Just presence. A few mindful movements and deep breaths can become a profound way to honour your cycle, soothe your womb, and come home to yourself.
6 TOP YOGA POSES TO SUPPORT YOUR PERIOD
Leg Up-To-Wall
- Find a clear wall
- Sit sideways next to the wall with one hip touching it.
- Gently swing your legs up the wall as you lower your back and shoulders to the floor.
- Adjust your position so your legs rest comfortably up the wall.
This pose is calming, relieves leg fatigue, and helps ease period discomfort.
Spinal Twist
- Sit on the floor with your legs extended straight in front of you.
- Bend your right knee towards your chest with your left leg still extended straight
- Gently twist your right knee to the left side of your body
- Inhale and sit up tall, lengthening your spine.
- Look over your right shoulder if it feels okay for your neck.
- Hold the pose for 5–8 breaths, then slowly return to centre and switch sides
This pose helps relieve lower back tension, supports digestion, and encourages relaxation during your period.
Pigeon Pose
- Start in a tabletop position on your hands and knees.
- Bring your right knee forward and place it behind your right wrist, with your right foot angled slightly under your left hip.
- Extend your left leg straight back, keeping your hips squared to the floor.
- Slowly lower your hips down toward the mat, keeping your weight evenly distributed.
- Keep your spine long and chest lifted, or for a deeper stretch, slowly fold forward over your right leg.
- Hold the pose for 30 seconds to 1 minute, breathing deeply and relaxing your hips.
- Switch sides and repeat.
This pose gently opens the hips, eases lower back pain, and helps relieve menstrual cramps by releasing built-up tension.
Wide Leg Child's Pose
- Kneel on the floor with your big toes touching and your knees spread wide apart, wider than hip-width.
- Sit back gently onto your heels.
- Slowly fold forward, extending your arms out in front or resting them alongside your body.
- Rest your forehead on the mat or a block for support.
- Breathe deeply, feeling your hips and lower back soften and release.
- Stay here for 1–3 minutes, or as long as feels comfortable.
Cat Cow Pose
- Start on your hands and knees in a tabletop position, with wrists under shoulders and knees under hips.
- Inhale, drop your belly toward the floor, lift your chest and tailbone up (this is Cow Pose).
- Exhale, round your spine toward the ceiling, tuck your chin to your chest, and draw your belly in (this is Cat Pose).
- Flow slowly between Cat and Cow, matching your breath to each movement.
- Repeat for 5–10 breaths, moving gently and mindfully.
- This gentle spinal movement helps release back tension, improves circulation, and calms the nervous system, offering soothing relief during your period.
Rested Supported Cobbler's Pose
- Using a bolster or blanket for support lay your back flat on it
- Spread your legs wide with your the soles of your feet pressed flat together
- Remain in this position for as long as feels good and breath deep into this stretch
At the end of your practice, add a few drops of Moon Oil to your womb or areas that require more attention, gently massaging it in to ease period pain, soothe tension, and support a deeper sense of calm and connection with your body
As you move through your menstrual cycle, remember that this is not a time to push, strive, or achieve, it's a time to listen, soften, and surrender. Gentle movement through yoga offers your body what it needs: space, circulation, and care. But equally important is the sacred pause, resting deeply, allowing your body to replenish, and honouring the natural call inward. This balance of slow, intentional movement and nourishing stillness is not only healing for the womb, but also for the heart and spirit. In giving yourself permission to move gently and rest fully, you align with the wisdom of your body and the ancient rhythm of life itself.