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Can You Do Yoga During Periods? Benefits, Asanas (Poses) For You

Periods brings with it physical discomfort, cramps, and intense mood swings.

Shubhangi Shah
Written by: Shubhangi ShahPublished at: Mar 14, 2022Updated at: May 30, 2022
Can You Do Yoga During Periods? Benefits, Asanas (Poses) For You

Every woman is different and so are their menstrual cycles. While some do not feel much discomfort, others have a hard time even getting out of bed for at least a day or two. Menstrual cramps, bloating, lower body discomfort, and intense mood swings, it’s a lot that she experiences in just five days. While dealing with these, workouts generally go to a backburner. However, if you feel alright during that time of the month, is it safe to exercise? Specifically, is it safe to do yoga while menstruating? Which Yoga poses can you do? For answers to these questions, Onlymyhealth spoke to Preeti Sarkar, a lifestyle content creator on Trell.

Is It Safe To Do Yoga During Periods?

Not only is Yoga safe, but it can also be beneficial during periods. “People often worry about inevitable health issues they might face if they practice yoga while menstruating. But I’d say it’s a myth that it’s unsafe for you,” Preeti said. While there are certain types of yoga poses that you must avoid, such as inversions, practicing the right yoga poses in moderation can help with relaxation and enhance your mental and physical well-being, she said.

Also read: Not Only Irregular Periods, Weight Gain: Health Risks PCOS Can Lead To

Yoga Poses (Asanas) For Periods

While on periods, here are yoga poses you can do:

1. Butterfly Pose (Baddha Konasana)

Butterfly Pose (Baddha Konasana)

(Photo Credit: Wikimedia Commons)

You feel heavy and bloated in your lower body during periods. The butterfly pose, or Baddha Konasana, opens the pelvic region, reducing pain and improving digestion, too. Here’s how to do it:

  • Sit straight with your legs extended forward.
  • Bend your knees and bring the soles of your feet to touch each other.
  • Straighten your spine and bring your palms to hold your feet.
  • Stay here for a minute or two and breathe deeply.

2. Reclined Butterfly Pose (Supta Baddha Konasana)

Reclined Butterfly Pose (Supta Baddha Konasana)

(Photo Credit: YogaClicks)

This pose improves your circulation and relaxes your body. Here’s how you can do the reclined butterfly pose, or Supta Baddha Konasana:

  • Lie on your back with your knees bent.
  • Bring the soles of your feet to touch each other.
  • Place your arms as you like.
  • Stay here for a minute or two and breathe deeply.

3. Child’s Pose (Balasana)

Child’s Pose (Balasana)

(Photo Credit: YogaHolism)

Back and body ache is common during periods. Doing child’s pose, or Balasana helps relieve that and stretches your body. Here’s how to do it:

  • Kneel on the floor with your spine straight.
  • Separate your knees as much as possible and bring your toes to touch each other.
  • Extend your spine and fold gently such that your torso rests between your thighs.
  • Extend your arms forward.
  • Stay here for a few breaths and gently release.

4. Wide-Angle Seated Forward Bend (Upavistha Konasana)

Wide-Angle Seated Forward Bend (Upavistha Konasana)

(Photo Credit: Wikimedia Commons)

This pose improves blood circulation in the abdomen and pelvic region. Thus, it helps with improving lower back pain and cramps. Here’s how to do it:

  • Sit straight with your legs extended forward.
  • Open your legs on either side as much as possible.
  • Inhale to straighten your spine and exhale while folding downwards.
  • Extend your arms forward.
  • Remember your spine should be straight and you should hinge from your hips.
  • Stay here for a few seconds and gently release.

Hence, it is safe to do some Yoga poses when on periods. Far from being unsafe, they can be beneficial instead. Many women suffer from back, lower abdomen, body pain, and cramps. Yoga can help alleviate such physical discomfort, improve blood circulation and relax the body, Preeti said. Not just that, mood swings, irritability, and even depression-like symptoms are quite common. Yoga aids in managing these emotions and mood swings which are frequent during the menstruation period, she said.

(With inputs from Preeti Sarkar, who is a lifestyle content creator on Trell)

Photo Credit: Freepik

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