Yoga for menstrual cramps
With the body instead of against it - mindfulness, movement and relief in the cycle
For many menstruating people, the time around their period is associated with discomfort: Cramp-like pain, emotional sensitivity, back pain, fatigue or the feeling of "not being fully in your own body".
Instead of fighting against these processes, yoga can help you reconnect with your own rhythm, relieve pain and support the body in its cyclical intelligence.
What happens in the body during menstruation?
During menstruation, the uterus contracts in order to expel the mucous membrane. This changes the blood flow in the small pelvis and the hormone pattern (e.g. drop in oestrogen and progesterone) also influences the emotional experience.
Typical complaints:
Abdominal and back pain
Bloated belly, feeling of tension
Emotional irritability or exhaustion
Sleep disorders, tension in the pelvic floor
Sensation of cold or shivering
Yoga can be used here as a regulating and relieving practice - not as a "workout", but as self-care in motion.
How does yoga work for menstrual cramps?
🧘♀️ 1. pain-relieving positions & relaxation
Relief for the lower back and abdomen
Gentle hip openers release pelvic tension
Resting postures promote blood circulation and vagal activity
🌬️ 2. Breathing work to regulate the nervous system
Conscious, slow exhalation reduces the sensation of pain
"Belly breathing" or visualizing warmth in the pelvis have a calming effect
Summation (Bhramari) for vegetative calming
🌀 3. release tension in the pelvic floor
Many menstruating people (often unconsciously) hold tension in the pelvis - yoga creates a new, soft body sensation
Somatic exercises help you find your "inner space" again
🫶 4. body awareness & emotional self-acceptance
The cycle is not only a biological process, but often also emotionally charged (shame, pain, withdrawal)
Mindful yoga creates space for emotional regulation and self-compassion
Particularly helpful yoga elements for menstrual cramps
Child's Pose (Balasana) with pillow under belly and chest
Supta Baddha Konasana (reclining butterfly) with heat in the pelvis
Knee to chest posture for abdominal pain
Slow motion cat with focus on exhalation
Restorative positions with weights or blankets
Yoga nidra, body scan or gentle meditation for relaxation
What should be avoided?
Intensive twists, strong backbends or inversion postures with strong blood flow
Breathing techniques with high intra-abdominal pressure
Performance thinking or "pulling through" despite the pain signal
Conclusion: The cycle is allowed space
Yoga for menstrual cramps does not mean making the symptoms go away - but entering into a new dialog with the body.
In a world that demands functioning, yoga invites you to slow down, breathe more mindfully and honor your own rhythm.
Pain can be heard.
Rest is allowed.
You can become soft - right now.
Therapist tip:
In our training courses on medical yoga & female health, we show how yoga can be used specifically for menstrual cycle problems, endometriosis and hormonal dysregulation - body-oriented, trauma-sensitive and therapeutically effective.
👉 Find out more at www.hockenholz.com