Simple self-care rituals
for your period

Warm water helps tense muscles relax, and a soak gives you a quiet pause on heavy, crampy days.

• Add 1–2 cups of Epsom salt to a warm, not hot, bath
• Soak for 15–20 minutes
• Drink a glass of water afterwards

Slow stretches ease stiffness in your lower back and hips, without asking too much of a tired body.

• Try child's pose, cat–cow and a lying-down twist
• Move slowly and breathe deeply
• Skip any pose that doesn't feel good today

A few minutes of slow breathing calms a busy mind, especially on low or irritable days.

• Sit or lie comfortably and close your eyes
• Breathe in for 4, hold for 4, out for 4, hold for 4
• Repeat for five minutes

Simple, warm meals are easy on your stomach when you feel bloated or low on energy.

• Think khichdi, dal-chawal, soups and steamed vegetables
• Warm drinks like ginger or ajwain water, if you enjoy them
• Go easy on very salty, fried or sugary food

A traditional Ayurvedic ritual: a gentle tummy massage with warm oil that many women find soothing.

• Warm a few drops of coconut, sesame or castor oil
• Apply in and around your navel
• Massage in slow clockwise circles for 2–3 minutes

A guided, lying-down relaxation that helps you wind down for deeper rest.

• Play a guided yoga nidra audio in bed
• Keep screens away for the last half hour
• Aim for the same bedtime each night