Say Goodbye to Cramps and Leaks—These Yoga Poses Help Both

🌸 Yoga Poses to Alleviate Menstrual Discomfort and Improve Bladder Control

Every woman deserves to move through her cycle with comfort and confidence.

But for many of us, periods come with more than cramps—they bring fatigue, bloating, pelvic tension, and, for some, light bladder leaks that leave us feeling restricted or embarrassed.

The good news? You can start to soothe your symptoms naturally—no pills required. The solution lies in a simple, ancient practice: yoga.

When combined with toxin-free menstrual care like Natissy’s reusable pads, these yoga poses help you stretch, strengthen, and support your cycle from the inside out.

 

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🧘♀️ Why Yoga Works for Your Period & Bladder Health

Yoga does more than relax your mind. The right poses can:

✔ Release tension in the hips and uterus
✔ Ease period cramps and lower back pain
✔ Support hormonal balance through breath and movement
✔ Strengthen your pelvic floor muscles—essential for bladder control
✔ Improve circulation and reduce bloating

Most importantly? Yoga helps you connect to your body during a time when many women feel disconnected, overwhelmed, or simply "off."

 

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💚 Start With the Right Foundation: Natissy Reusable Pads

Before hitting the mat, set yourself up for success with leakproof, breathable support.

Natissy’s reusable menstrual pads are designed for active women who want comfort without chemicals:

• Made with organic cotton or bamboo—gentle on sensitive skin
  
  
• Leakproof backing keeps you secure during movement
  
  
• Soft, flexible layers adapt to your body (no bunching or stiffness)
  
  
• Washable and eco-friendly—good for your body and the planet
  

Whether you're doing light stretching or flowing through pelvic floor exercises, Natissy pads keep you dry, protected, and confident.

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🧘♀️ 6 Yoga Poses for Menstrual Relief & Pelvic Strength

1️⃣ Child’s Pose (Balasana)

A calming stretch that relieves tension in the lower back and hips.

How it helps:

• Soothes menstrual cramps
  
  
• Gently compresses the belly for relief
  
  
• Promotes relaxation of the pelvic floor
  

Hold for: 1–2 minutes with deep breathing

 

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2️⃣ Cat-Cow Stretch (Marjaryasana–Bitilasana)

A gentle spinal flow that increases mobility and stimulates pelvic organs.

How it helps:

• Eases abdominal discomfort
  
  
• Releases lower back tightness
  
  
• Encourages circulation to the uterus and bladder
  

Repeat: For 1–2 minutes, moving with your breath

 

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3️⃣ Bridge Pose (Setu Bandhasana)

Engages the glutes and inner thighs while lifting the pelvis.

How it helps:

• Strengthens pelvic floor muscles
  
  
• Supports bladder control
  
  
• Opens up tight hips and front body
  

Hold for: 30 seconds to 1 minute, repeat 2–3x

 

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4️⃣ Bound Angle Pose (Baddha Konasana)

Also known as butterfly pose, it’s perfect for releasing tension in the inner thighs and pelvis.

How it helps:

• Stimulates circulation to reproductive organs
  
  
• Relieves menstrual cramps and hip tightness
  
  
• Calms the nervous system
  

Bonus: Gently fold forward for a deeper stretch.

 

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5️⃣ Legs Up the Wall (Viparita Karani)

A restorative inversion that reduces pelvic congestion and swelling.

How it helps:

• Encourages lymphatic drainage
  
  
• Reduces bloating and fatigue
  
  
• Calms urgency associated with bladder discomfort
  

Hold for: 5–10 minutes

 

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6️⃣ Pelvic Tilts on Back

Small but powerful movements to activate the pelvic floor and core.

How it helps:

• Builds strength in bladder-supporting muscles
  
  
• Encourages awareness of pelvic alignment
  
  
• Can be practiced even on heavier flow days
  

Repeat: 10–15 gentle tilts, focus on slow breathing

 

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🌿 Why Yoga + Natissy Is the Self-Care Combo You Need

Pairing movement with natural menstrual care is a game changer.

• Yoga reduces symptoms without side effects.
  
  
• Natissy pads offer leakproof comfort—without toxins, plastic, or perfumes.
  
  
• Together, they help you move, stretch, and breathe with confidence—even on your heaviest days.
  

💧 And if light incontinence is part of your journey, our reusable incontinence pads are equally breathable, absorbent, and gentle enough for sensitive skin.

 

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💖 Your Body Deserves Gentle Support—From Every Angle

Emma used to cancel workouts and skip self-care during her period. Now?
She flows through her cycle with gentle yoga stretches, a calming routine—and her favorite Natissy pad by her side.

You can too.

👉 Explore Natissy’s breathable, natural menstrual and incontinence pads—and start building a better relationship with your cycle today.
✨ SHOP HERE