Practice These 4 Yoga Poses For Natural PMS Relief

The cramps, bloating, mood swings and cravings . . . typically not our favorite time of the month, but we don’t need to suffer either. Our periods are actually a reflection of the amazing creation that is the woman’s body. But if we are so miserable from PMS, it is very difficult to rejoice in our womanhood.

We do not have to stay away from the yoga mat during our cycle – we just need to alter it. Treat your body with more patience, love and kindness in the form of a Restorative Yoga practice. Read on for four gentle yoga poses that provide natural PMS relief.

Relax and Restore Your Body

This restorative class on YA Classes will help you feel calm and at ease, and can also help decrease stress and improve sleep. Not yet a YA Classes member? Try it out for free for 14 days.

Yoga Class
With Allie Geer


Try These 4 Yoga Poses to Relieve PMS:

Choose poses that allow you to relax, take the pressure off your abdomen, and aid your body in having a healthy period.
Hey Goddesses! For more information about your yoga practice and how it can help you have a healthier period, read this.

1. Reclined Bound Angle Pose

This restorative pose gently stretches your hips and spine and helps relieve tension in the pelvis, making it a great pose to relieve menstrual cramps and PMS.
Reclined Bound Angle Pose
How to Practice Reclined Bound Angle Pose:

  • Lie on your back
  • Bring the soles of your feet together and allow your knees to open, like Butterfly Pose
  • If your hips are tight, place a yoga block under each knee
  • For an even more restorative posture, lie back on a bolster
  • Hold and breathe for 3-5 minutes

Looking for more yoga tutorials and yoga tips? Check out our full library of Yoga articles here

2. Legs Up the Wall Pose

Legs Up the Wall Pose is said to be one of the most relaxing and rejuvenating yoga poses. It helps to relieve headaches, tightness, and anxiety, as well as lower blood pressure and naturally relieve PMS cramping.
legs up the wall
How to Practice Legs Up the Wall Pose:

  • Scootch yourself as close to a wall as possible, with your right hip touching the wall
  • Bring your fingertips behind you for support as you lean back and simultaneously swing your legs up the wall and lie down
  • The goal is to keep your seat as close to the wall as possible
  • Relax your legs
  • Hold and breathe for 3-5 minutes



3. Downward Facing Dog

Downward Facing Dog allows you to gently stretch your entire body, which can feel amazing when everything feels tight and cramped. A gentle inversion, this pose also helps to calm your mind and relax your body.
downward facing dog
How to Practice Downward Facing Dog:

  • Start in a Tabletop Pose
  • Walk your palms up slightly, and spread your fingers wide
  • On an inhale, tuck your toes and lift your hips toward the sky
  • Keep length in your spine and imagine making an inverted “V” shape
  • Hold for 5-7 deep breaths


4. Apanasana

This pose works wonders to relieve menstrual cramps! By hugging your knees into your chest, you gently massage and put pressure on your lower abdominals. It also helps to stretch and relieve pain in your lower back.
How to Practice Apanasana:

  • Lie on your back
  • Hug your knees to your chest
  • Relax your head, neck, and shoulders
  • Keep your tailbone moving towards the mat
  • Option to rock gently from side to side
  • Hold and breathe for 3-5 minutes


The Takeaway

Menstrual cramps are a real bummer, and they can make us forget about how amazing it is to be a woman. Next time you’re in need of natural PMS relief, take a few moments for yourself to turn to these restorative yoga poses. You’ll be grateful you did!

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Michelle Stanger

Michelle Stanger is a 200-RYT yoga instructor with years of teaching experience. She specializes in Power Vinyasa, Buti Yoga and handstands and is best known as a teacher for her fun, light-hearted attitude and classes that are as challenging as they are welcoming.

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