can i do yoga in periods

Can I Do Yoga in Periods?: Everything You Need to Know (2023)

If you’re like most women, you probably don’t want to deal with your period when it’s at its worst. But what about yoga? Can you still practice during your time of the month? In this blog post, we’ll answer all your questions about doing yoga during your period and offer some tips for how to make it as comfortable as possible. Keep reading to learn more!

Yoga During Period

Image Courtesy: Health Shots

While there may be debate about whether or not women can practice yoga during their menstruation, it is still a scientifically proven fact that yoga does improve our health. 

Many of the difficulties that women frequently have during their monthly cycles can be relieved with deep breathing practices, meditation, gentle yoga postures, and gentle stretching, such as cramps, weakness, nausea, or emotional symptoms like anxiety, irritation, mood swings, and pain.

For many women, the arrival of their menstrual cycles can mean a week of discomfort and feel out of sorts. While there is no cure for PMS, professional medical advice suggests yoga can be an effective way to ease symptoms and find some relief.

One study found that women who practiced yoga three times a week for eight weeks experienced significant reductions in menstrual pain, bloating, and fatigue. Yoga can also help with mood enhancement and anxiety reduction.

Another study showed that one month of regular aerobic exercise and yoga movements reduced PMS pain intensity and PMS symptoms in females with PMS. However, yoga movements were more beneficial for relieving PMS symptoms than aerobic exercise.

The key is to find yoga positions that are gentle and calming. Yoga teachers often recommend avoiding inversions and twists, as these poses can increase period cramps.

“Asanas focused around the belly, pelvis, and spine can relieve some pain,” says Mary Dana.

Instead, focus on poses that help release tension in the back and shoulders. Breathwork can also help manage pain levels. If you’re new to yoga, it’s always best to consult with a qualified yoga instructor before getting started. However, for most women, yoga can provide much-needed relief during their period.

Can I do yoga in periods?

Yes, you can do yoga during your period. Yoga can be an effective way to ease symptoms and find some relief. There is no reason why you cannot practice yoga while on your period. Yoga is a safe and gentle form of exercise that can provide many benefits for your mind and body, regardless of whether or not you are menstruating. Some women find that yoga helps to ease PMS symptoms and menstrual cramps.

If you choose to practice yoga during your period, be sure to wear comfortable clothing and use a towel or menstrual pad to protect your clothes from any blood or discharge. You may also want to avoid inverted poses (poses in which your head is below your heart) if you feel incredibly bloated or crampy. Otherwise, go ahead and enjoy your yoga practice!

Read this: Yoga For Period Cramps: 5 Best Poses To Relieve Pain And Suffering

What kind of yoga Practice can I do during my period?

You can practice any yoga during your period. It’s just a case of knowing how it may affect you. It’s possible to do almost every kind of yoga during this time. 

If you’re new to menstruation and yoga, you might find it helpful to begin with restorative practices that are less intense. However, if you’re a seasoned yogi, you might not experience any changes in your body or practice.

Every woman is different, so it’s essential to listen to your body and find the best positions for you. For example, if you’re experiencing a lot of pain or period cramps, inversions are likely not good. If you’re feeling exhausted, then maybe a more active class isn’t what your body needs at this time.

Keeping all of this in mind, here are some general recommendations for yoga poses during menstruation:

  • Forward bends help relieve menstrual cramps because they lengthen the lower back and stretch the abdomen. This can reduce the tension which causes pain. Hips openers can also help with cramps because they release tension in the hips and lower back muscles.
  • A seated position can also help with your menstruation because it takes the pressure off your lower back.
  • Avoid backbends and inversions during menstruation. These positions increase blood flow to the pelvic region and may cause increased bleeding or further cramping.
  • Instead of doing inversions, try more restorative poses like the child’s pose to help calm your mind and slow down your breathing.

5 Best Yoga Poses During Periods

The best yoga poses for your period are easy, relaxing positions that ease the physical and emotional symptoms of your period. 

Here are the top five best menstrual yoga poses.

1. Balasana (Child’s Pose)

The child’s pose is a trendy and versatile yoga exercise. It gently stretches the hips, thighs, and ankles while reducing stress and fatigue. This pose also helps blood flow to the uterus, which can ease cramps and other menstrual pains.

Child’s Pose (Balasana)

To Do It:

  • Start on your hands and knees in a tabletop position.
  • Bring your bottom back to your heels as you exhale, straightening your arms.
  • Lower your forehead to the floor and rest it on a block if necessary.
  • Relax into the pose and take deep breaths.
  • Hold for up to five minutes.

2. Viparita Karani (Legs Up the Wall Pose)

This pose is a great way to reduce fatigue and swollen feet. This pose can also help to ease cramps and back pain.

Image Courtesy: Yoga Journal

To do it:

  • Start by sitting with your hips next to a wall.
  • Lie down on your back and swing your legs up the wall so that your body forms a 90-degree angle.
  • Place your hands on your stomach or out to the sides.

3. Setu Bandha Sarvangasana (Bridge Pose)

This pose helps open up the chest and shoulders while also strengthening the back. Bridge pose can help relieve tension headaches, which are common during menstruation.

Bridge Pose

To Do It:

  • Lie on your back with your knees bent and flat feet on the ground.
  • Lift your hips off the ground and press down on your feet.
  • Hold for 1–5 minutes.

4. Bhujangasana (Cobra Pose)

This pose helps to open the chest and stretch the abdominal muscles. Cobra pose can also ease bloating and cramping.

Cobra Pose

To Do It:

  • Start lying on your stomach with your feet hip-width apart and your palms flat on the floor beside you.
  • You lift your head and chest off the floor and press down into your hands as you inhale.
  • Hold for a few breaths.

5. Seated Forward Bend

This pose helps to release tension in the back and shoulders. this seated pose can also be calming for the mind and help to ease menstrual cramps.

Seated Forward Bend Pose

To Do It:

  • Sit on the ground with your legs straight out in front of you.
  • Bend forward from your hips, keeping your back straight.
  • You can place your hands on the ground in front of you or on your shins.

The benefits of practicing yoga during your period

For many women, yoga is an essential part of their self-care routine. But did you know that yoga can also be beneficial during your period? Yoga can help ease cramps and other menstrual discomforts, and it can also improve your mood and mental health during this time. Some doctors are even telling their patients to do yoga to help with PMS symptoms because it works so well. If you’re feeling stressed or down during your period, consider giving yoga a try. It just might make a world of difference.

Some other benefits of practicing yoga during your menstruation cycle:

  1. It helps regulate the menstrual cycle. There are many yoga exercises that help strengthen and tone the reproductive system. The system includes the uterus, ovaries, fallopian tubes, and vagina. These practices help the reproductive system by improving blood circulation to the area of the body, which increases its functionality.
  2. Helps alleviate cramps. Menstrual cramps can be excruciating and restricting. Although not all women experience them, some feel them as tightness around their abdomen and lower back. Practicing certain yoga poses directed towards these areas can help release tension and relax muscles. When doing this periodically throughout the month, you can help prevent cramps in your menstruation cycle.
  3. Helping you relax. The mind and body are connected, so when one is experiencing menstrual pain or discomfort, it affects our moods and emotions, which in turn affects our bodies. Practicing yoga during menstruation helps you relax your mind while also relaxing your body at the same time. This allows you to focus on disconnecting from stressors or things causing you discomfort or pain throughout the day or week.
  4. Improves energy levels. Practicing yoga during menstruation helps increase your energy levels because it naturally recharges you

It’s important to remember that even though your body is going through these changes and experiences, it’s still the same fantastic body that it was the week before your cycle started. You are just as strong, capable, and beautiful as before.

Is there any yoga I should avoid during my period?

You are more likely to feel heavy and sluggish during the menstrual phase. As a result, you may feel less motivated to practice yoga or move. Take it slow, and do not push your body to its limits. 

Yoga Instructor Laju Choudhury says, ”people who are menstruating, regardless of whether or not they’re pregnant, should avoid yoga that puts pressure on their stomach because it can increase bleeding and pain in the lower abdomen.”

  • Avoid inversion poses and backbends: Inversion poses are where the head is placed below the heart, such as Sirsasana (Headstand) or Sarvangasana (Shoulder Stand). These exercises increase blood flow to the pelvis and abdomen and worsen cramps for some women. If you experience cramps during this time, avoid inversions and backbends such as Bhujangasana (Cobra Pose), leading to more pain due to pressure on the abdomen.

Yoga instructors do not recommend inversions, and backbend poses during menstruation. This is because they redirect blood flow away from the uterus, increasing pain and distress.

  • Avoid twists: The word “twist” refers to a yoga posture in which your body is “twisted” in one direction or another. These postures are essential for maintaining spinal health and flexibility.

Twists are not recommended during menstruation because these poses increase the heat in the body. These poses also compress the abdomen, which can make period cramps worse.


While you can do yoga during your period, you’d be better off remembering that intense physical activity may make the cramps worse. And it would be best if you also looked after your menstrual health by eating healthy and doing yoga regularly.
So, while doing yoga during your period is beneficial, don’t overdo it.

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