Yoga and Your Period — Should You Roll Out the Mat?
Menstruation often brings along cramps, fatigue, mood swings, and bloating — enough to make anyone want to curl up in bed. But what if yoga could ease the discomfort? It’s true—gentle yoga can be a helpful tool. However, not all poses are suitable during your period.
Let’s explore which asanas to avoid during menstruation, which ones are safe, and how to tailor your yoga practice during this time to honor your body and feel better.
General Guidelines: Practicing Yoga on Your Period
Before stepping on the mat, here are a few simple tips:
- Listen to your body: If you’re tired, rest. It’s okay to skip your session.
- Keep it gentle: Focus on restorative or slow-paced yoga.
- Shorter sessions: 15–30 minutes of light movement can be more beneficial than pushing through a full workout.
- Stay hydrated: Your body loses more fluids during menstruation.
- Use props: Blankets, cushions, and bolsters can provide much-needed support.
Asanas You Should Avoid During Periods
1. Inversions (e.g., Headstand Shirshasana, Shoulder Stand Sarvangasana)
- Why to avoid: These reverse the natural downward flow of menstrual blood and may cause discomfort or cramps.
- Risks: Theoretical risk of retrograde menstruation.
2. Deep Twists (e.g., Revolved Triangle Parivrtta Trikonasana)
- Why to avoid: These put excess pressure on the abdominal organs, increasing discomfort and cramping.
- Tip: Replace with gentle seated side stretches.
3. Strong Core Activations (e.g., Boat Pose Navasana, Full Wheel Urdhva Dhanurasana)
- Why to avoid: Engaging your core muscles too intensely can worsen cramps.
- Alternative: Gentle core breathing exercises instead.
4. Intense Backbends and Forward Folds (e.g., Camel Ustrasana, Seated Forward Bend Paschimottanasana)
- Why to avoid: These can strain the lower back and pelvic area, already sensitive during menstruation.
- Modify: Use props for support or skip altogether.
Safe and Soothing Asanas for Period Relief
1. Child’s Pose (Balasana)
- How to do it:
- Kneel down, bring knees wide, and stretch your arms forward while resting your forehead on the mat.
- Benefits: Relieves lower back pain, soothes the nervous system.
- Tip: Place a pillow under your belly for extra comfort.
2. Legs-Up-the-Wall (Viparita Karani – with hips grounded)
- How to do it:
- Sit beside a wall, swing your legs up, and lie down.
- Benefits: Reduces fatigue, improves circulation.
- Precaution: Keep hips flat on the floor; avoid lifting the pelvis.
3. Cat-Cow Stretch (Marjaryasana-Bitilasana)
- How to do it:
- On hands and knees, alternate arching and rounding the back with breath.
- Benefits: Gently massages abdominal organs, eases cramps.
- Tip: Move slowly and mindfully.
4. Bound Angle Pose (Baddha Konasana)
- How to do it:
- Sit with feet together, knees out to the sides. Hold your feet and gently press the knees toward the floor.
- Benefits: Opens the pelvic area and calms the mind.
- Modify: Place cushions under knees for support.
5. Reclining Twist (Gentle Supine Twist)
- How to do it:
- Lie on your back, bring one knee over the opposite side gently.
- Benefits: Relieves tension in the lower back and hips.
- Tip: Don’t force the twist—keep it soft and comfortable.
Bonus Tips for a Comfortable Period Yoga Session
- Practice in a cool, calm space—avoid hot yoga.
- Wear loose, breathable clothes.
- Use essential oils or soft music to relax.
- Skip the guilt—resting is also a form of self-care.
- Beginner Yoga Poses for Stress Relief
- Why Your Mind Wanders During Meditation
- Yoga vs Gym: Which is Better for Mental Health?
FAQs: Yoga During Periods
Q1. Is it safe to practice yoga during menstruation?
Yes, as long as you avoid strenuous poses and listen to your body. Gentle yoga can relieve cramps, bloating, and mood swings.
Q2. Can I do Savasana during periods?
Absolutely! It’s one of the best restorative poses to relax your body and mind.
Q3. What should I do if I feel weak during yoga practice?
Pause, breathe, and rest. Your body is already doing a lot—don’t push it.
Q4. Why are inversions not recommended during periods?
They may interrupt the natural downward flow of menstrual blood and cause internal imbalance or discomfort.
Q5. Is pranayama (breathing exercises) okay during periods?
Yes, gentle breathwork like Anulom Vilom or deep belly breathing can reduce anxiety and help you feel grounded.
Conclusion: Honor Your Body’s Rhythm
Periods aren’t the time to test your flexibility or strength—they’re an invitation to slow down. Practicing yoga during menstruation can be incredibly healing if you choose the right asanas and modify your approach. Whether you need gentle movement or full rest, trust your body to guide you.
✨ Some days, yoga is about deep stretches. On others, it’s just deep breaths—and that’s perfectly okay. ✨
