Let’s face it—periods can feel like an uninvited guest that overstays its welcome, bringing along cramps, bloating, and fatigue. And while curling up on the couch with a heating pad might seem like the only solution, many women turn to yoga for some relief. But wait—should you really be twisting, bending, or inverting your body during THAT time of the month?
Yoga during periods is a topic of both curiosity and confusion. Can it truly help soothe discomfort, or are there some poses you should steer clear of? Spoiler alert: not all asanas are your period's best friend! In this piece, we’ll uncover the do’s and don’ts of practicing yoga while menstruating and help you find a balance that works for your body and your cycle. Ready to flow—or not?
We turned to Himalayan Siddhaa Akshar, Author, Columnist, Founder: Akshar Yoga Kendraa, Yoga and Spiritual Leader, Bengaluru. He said, “Many women wonder if they should continue their yoga practice during menstruation. While yoga can actually help ease period discomfort, some poses should be avoided or modified during this time.”
The menstrual cycle causes various changes in the body. During periods, the body releases prostaglandins, which can cause cramps, bloating, and fatigue. Studies show that the ligaments also become more flexible due to hormonal changes, which increases the risk of strain or injury during intense stretching.
General Guidelines for Yoga During Periods
According to Akshar, light yoga can help reduce period symptoms by improving blood flow and releasing tension. Gentle stretching may ease back pain and cramps. However, it's important to listen to your body and adjust your practice accordingly.
Rest is perfectly acceptable during the first few days of menstruation, especially if you experience heavy flow or significant discomfort. When you do practise, keep the sessions shorter and focus on restorative poses.
Poses to Avoid
Several yoga poses should be avoided during menstruation:
Inversions like headstands, shoulder stands, and handstands should not be practiced. Akshar said, “These poses go against the natural downward flow of menstruation and may cause discomfort. There's also a theoretical risk of retrograde menstruation, where menstrual blood flows backward.”
Abdominal twists can be uncomfortable and may interfere with the normal flow. “Deep twists put pressure on the abdominal organs, which are already sensitive during periods,” Akshar emphasised. Poses that engage the abdomen strongly, like boat pose or full wheel pose, should be avoided as they can increase cramping and discomfort.
Deep backbends and extreme forward bends may strain the lower back and pelvic region, which are often already sensitive during menstruation.
Safe Poses to Practice
These poses listed by Yoga Guru Akshar are safe to practise during periods and can actually help during periods:
Child's pose helps relieve lower back pain and provides gentle stretching. Legs-up-the-wall pose (without lifting the hips) can help reduce fatigue. Cat-cow pose gently massages the abdominal organs and can ease cramps. Simple seated forward bends, when done gently, can help calm the mind and reduce tension.
Word of advice
- Stay hydrated during practice, as the body needs extra fluids during menstruation. Wear comfortable clothing that doesn't restrict movement or cause pressure on the abdomen. Use props like blankets and bolsters for support in poses.
- Practice at a comfortable temperature, as the body temperature naturally fluctuates during menstruation. “Avoid hot yoga or practicing in very warm rooms during this time,” Akshar advised.
- Remember that every person's body is different, and what works for one may not work for another. Some women feel energetic during their periods and can maintain their regular practice with minor modifications. Others may need more rest and gentler approaches.
- “If experiencing severe cramping, heavy bleeding, or other intense symptoms, consult a healthcare provider before continuing with yoga practice. These symptoms might indicate underlying conditions that need medical attention,” Akshar explained.
The key is to practice yoga mindfully during menstruation, respecting the body's needs and limitations during this natural cycle.