Yoga flows
Gentle exercises for period pain
In trials, women who exercised regularly through the month, about three times a week, had less period pain than women who didn't, whether they did yoga, stretching, walking or strength training. The evidence is low quality, so the real effect may be smaller than the trials suggest: use this alongside heat and painkillers, not instead of them. The cobra, cat and fish poses come from a trial in students with period pain.
Warm-up
- Treadmill walking5 min easyBeginner · Quads, Calves, Glutes · 3D demoIndoors or out. The NHS suggests walking, cycling, swimming or yoga for period painHarder: Treadmill jogging
Floor sequence
- Cat-cow8 slow wavesBeginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
- Low cobra (Bhujangasana)8 lifts, 3 slow breaths at the topBeginner · Back, Chest, Shoulders · 3D demoSkip it if lying on your front is uncomfortable todayHarder: Cobra pose (Bhujangasana)
- Beginner · Back, Shoulders, Glutes · 3D demoKnees wide if that feels more comfortableHarder: Extended puppy pose (Uttana Shishosana)
- Fish Pose (Matsyasana)2 × 20 to 30 sIntermediate · 3D demoSupported on a block or a thick book under the upper back. Skip it with a neck problem, migraine or blood pressure that isn't controlledEasier: Foam Roller Thoracic Extension
- Beginner · Adductors, Hip flexors, Back · 3D demoLet the knees fall open rather than pressing them down. On a painful day, lie back in reclining bound angle with cushions under your thighs insteadHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
- Supine spinal twist (Supta Matsyendrasana)45 to 60 s each sideBeginner · Back, Glutes · 3D demoHarder: Seated twist, bottom leg straight
- Glute bridge10 to 12 slow repsBeginner · Glutes, Hamstrings, Abs · 3D demoSqueeze for 2 s at the topEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
Wind down
- Beginner · 3D demoIn for about 4, out for about 6Easier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)
Tips
- Do it about three times a week through the whole month, not only on painful days: that's how the trials used exercise.
- On painful days, do whichever parts feel good. A hot water bottle on your tummy and painkillers such as ibuprofen or paracetamol also help, as the NHS suggests.
- Add walks, cycling or strength sessions on other days: aerobic and strength training reduced period pain in trials too.
- See a GP if the pain is severe, getting worse or stopping you doing everyday things.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the gentle exercises for period pain take?
About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 3 of its 9 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.