5 Effective Yoga Poses to Help Relieve Menstrual Cramps

1. Child’s Pose

This yoga pose can help to stretch out the lower back and works to promote relaxation – it can also support blood circulation.

1. Start at the back of your yoga mat.
2. Kneel on the floor, lowering your hips to sit on top of your feet.
3. Keep knees angled slightly outward and rest your stomach on your thighs.
4. Extend your arms overhead, reaching your fingers toward the front of the mat. Rest your forehead on the mat.

2. Knees to Chest

This yoga pose has been known to help relieve gas and bloating.

1. Start by lying down on your back, bend your legs and hug your knees into your chest and take in a nice inhale.
2. Exhale while still hugging your knees to your chest and then gently rock your knees side to side to help maximize the benefits of the stretch.
3. Try to do this for at least five breaths.

3. Seated Forward Fold

This stretch is designed to help open up your calves and hamstrings, working to relieve tight muscles – it can also help to open up your back.

1. Sit on the ground with your legs extended.
2. Keeping a slight bend in your knees, lean forward, pulling your belly button toward your knees.
3. Focus on keeping your spine straight and bending from the hips instead of from your back.

4. Supine Twist

This yoga pose can help to support mobility within your spine, as well as support a nice stretch through your back and glutes – it could potentially help with certain digestive discomforts as well.

1. Sit flat on the floor with your back straight and legs out in front of you.
2. Bend your left knee and cross it over your right; place your left foot flat on the floor just outside of your right thigh.
3. Twist your torso gently to the left and hold this position.
4. Gently turn your head to look at your resting left hand.
5. Hold for several breaths before repeating on the right side with the right leg.

5. Cat/ Cow

This pose should help to reduce lower back pain, decrease tension in the body by helping to support rib expansion and improve spinal mobility.

1. Position yourself on your hands and knees, with your wrists directly below shoulders, knees directly below your hips, and a neutral spine.
2. Slowly arch your back and lift your tailbone and forehead upward, letting your belly sink.
3. Hold here for one breath before returning to a neutral spine.
4. Reverse the motion by curling your tailbone toward the ground and pulling your chin to your chest; be sure to round out your back.

Ready to Take the Next Step?
These restorative poses are a beautiful start—but healing, relaxation, and sexual wellness go far beyond the mat. If you’d like tailored guidance on how to release tension, reconnect with your body, and cultivate deeper intimacy, I’d love to support you.

I’m Dr. Martha Tara Lee, Relationship Counselor & Clinical Sexologist, with over 15 years of experience helping individuals and couples overcome challenges and unlock their fullest potential.

👉 Book a private session with me or my team today to begin your journey towards greater ease, pleasure, and confidence—both in your body and in your relationships.

About Dr. Martha Tara Lee