Feeling wiped out by heavy period flow? You’re not alone — and you don’t always have to reach for painkillers or hormone pills to feel better.
With just a yoga mat and a few minutes of deep breathing, you can tap into ancient movement that supports your body exactly where it needs it most — naturally.
Here are 3 gentle, hormone-friendly yoga poses that help ease cramps, soothe your nervous system, and regulate your cycle — no fancy yoga experience required.
🧘♀️ 1. Supta Baddha Konasana (Reclined Butterfly Pose)
This restorative pose gently opens the hips and releases deep tension from your pelvic floor — right where you carry a lot of discomfort during heavy flow.
How to do it:
- Lie on your back.
- Bring the soles of your feet together, let your knees fall open.
- Place a pillow or bolster under each knee for support.
- Breathe deeply and stay for 3–5 minutes.
💡 Why it works: This pose promotes blood flow to the uterus, eases cramping, and brings your body into a parasympathetic (rest-and-digest) state.
🧘♀️ 2. Viparita Karani (Legs-Up-the-Wall Pose)
This pose is a go-to for balancing hormones and calming a frazzled nervous system — especially when you’re drained from a heavy flow.
How to do it:
- Lie on your back with your legs extended up a wall.
- Scoot your hips as close to the wall as comfortable.
- Rest your arms by your sides, palms up.
- Close your eyes and breathe for 5–10 minutes.
💡 Why it works: Reversing blood flow (without a full inversion) helps reduce swelling in the lower body, relieve pelvic congestion, and reset your stress response.
🧘♀️ 3. Balasana (Child’s Pose)
A comforting, gentle fold that supports your belly, back, and mind all at once. It’s a natural pain reliever and a beautiful way to reconnect with your breath.
How to do it:
- Kneel on the floor, big toes touching, knees wide apart.
- Fold forward, resting your torso between your thighs.
- Extend your arms forward or alongside your body.
- Rest your forehead on a pillow or the mat.
- Stay here for 3–5 minutes.
💡 Why it works: Child’s Pose helps release tension from your abdominal wall, reduce pressure on your uterus, and promote deep relaxation — yes, even when you’re moody and bloated.
🚫 A Quick Caution:
Avoid inversion poses like shoulder stands or headstands during heavy flow. They can disrupt the natural downward movement of energy (called apana vayu in yoga philosophy) and may make symptoms worse.
💬 Final Thoughts
Yoga doesn’t just stretch your body — it speaks to your cycle.
By tuning into your body with mindful movement, you give yourself permission to slow down, heal, and flow through your period with more comfort and calm.
✨ Next time your period feels like a tidal wave, roll out your mat and let your body breathe. You’ve got this.
