Cramps, bloating, fatigue - once a month, half the population grits their teeth through discomfort and sometimes even disorienting pain during their period. And for many, the only solutions offered are over-the-counter medications or being prescribed hormonal birth control, with little to no discussion of other options.
Pain is often invalidated or normalized, leading to easy cop-outs and missed opportunities to understand what’s happening in our bodies — and to discover simple, empowering tools to support them.
Primary Dysmenorrhea Is Common, But Not Inevitable
Primary dysmenorrhea — the clinical term for painful periods without underlying conditions like endometriosis — affects between 45–95% of menstruating people, depending on the population studied. In many studies, around 20–25% report that the pain is severe enough to interfere with daily life, causing missed school or work, limited activity, and even emotional distress.
And if you'd rather not ingest painkillers or don’t want to rely on hormonal interventions, you may feel like there are no good options.
But what if your body could be part of its own medicine?
Movement for Menstrual Pain: What the Research Says
You may have heard that exercise or movement helps relieve cramps. That’s absolutely true. Movement increases circulation, helps reduce inflammation, and stimulates the release of endorphins, your body’s natural painkillers.
But when your cramps are really bad, the idea of getting out of bed can feel like climbing Everest.
So what if we set you up for success? What if a few gentle yoga poses, practiced regularly during the luteal phase (the 10–14 days between ovulation and bleeding), could reduce pain before your period even begins?
A 2011 Study Found Just That
A small but powerful clinical trial published in the Journal of Pediatric and Adolescent Gynecology (Rakhshaee, 2011) found that practicing three yoga poses consistently in the luteal phase significantly reduced menstrual pain intensity and duration:
Bhujangasana (Cobra Pose)
Marjaryasana (Cat-Cow Pose)
Matsyasana (Fish Pose)
These poses target key areas like the abdomen, pelvis, and lower spine, improving circulation to the uterus, reducing muscular tension, and activating the parasympathetic (rest-and-digest) nervous system.
Bonus: Add More Comfort
For an even more supportive practice, consider incorporating:
Supta Baddha Konasana (Reclined Bound Angle Pose) with a bolster under the spine and a warm compress on the belly
Supported Balasana (Child’s Pose) over a cushion or bolster: a gentle rest that relieves low back and abdominal tension (you can lay your heating pad between your bolster and belly for added relief)
Pranayama (breathwork) in bed: deep, diaphragmatic breathing gently massages the internal organs and brings in fresh oxygen to the tissues
Why Yoga Is the Perfect Period Movement
Yoga isn't just movement: it's conscious movement paired with breath and nervous system regulation. That’s exactly what your body needs during menstruation.
Gentle yoga has been shown to:
Reduce cortisol (stress hormone) levels
Decrease inflammation
Improve pelvic circulation
Enhance pain tolerance and mood through endorphin release
Even if you're not ready to unroll your mat, you can begin with breathwork in bed. Just five minutes of slow, deep breathing into the belly helps massage your internal organs, ease cramps, and increase blood flow to your uterus.
Other Gentle Ways to Move on Your Period
If you're not in the mood for a yoga practice, here are a few more low-effort ways to support your body during bleeding days:
Go for a slow, mindful walk,even 10 minutes can help
Take a warm bath, it counts as movement for your circulatory and lymphatic systems!
Do a gentle hip-circling or pelvic rocking practice in bed, small, rhythmic movements nourish the pelvic bowl
When we meet our cycles with awareness and care, especially with consistent support in the days before we bleed, we build resilience and reduce suffering.
That Everest-like climb out of bed? Maybe it becomes a gentle molehill. Maybe you even make it to your mat for a nourishing menstrual practice.
Because your body isn't broken… it just might need a little more love, space, and gentle movement to come back into balance.