MyYogaTeacher Community

Yoga During Menstruation — What Is Safe and What to Avoid

Many people feel unsure about practicing yoga during their period, especially if they are new to exercise or experience cramps and fatigue. However, yoga can be practiced safely during menstruation and often provides significant relief from pain, bloating, mood swings, and emotional stress. Gentle movements improve blood flow to the pelvis, relax tight muscles, and calm the nervous system, making the menstrual experience smoother and more comfortable.

During periods, the focus should shift from strong, dynamic practices to slow, restorative, and grounding movements. Safe and helpful poses include gentle forward bends like Baddha Konasana, Janu Sirsasana, and Upavistha Konasana, which reduce abdominal tension and ease cramps. Restorative poses such as Supta Baddha Konasana, Balasana, Side-lying Rest Pose, and Viparita Karani (if comfortable) provide deep relaxation and support hormonal balance. Mild supine twists help release lower-back tightness, while simple pranayama practices—Nadi Shodhana, Brahmari, and gentle belly breathing—help reduce irritability, anxiety, and fatigue.

At the same time, certain practices should be avoided because they may increase abdominal pressure or interfere with the natural downward movement of energy (Apana Vayu). These include strong inversions (headstand, handstand, shoulder stand), deep backbends (Wheel, Bow Pose), intense core work, and very vigorous flows or hot-yoga sessions. These can worsen cramps, increase fatigue, or create discomfort during menstruation.

Overall, it is completely safe to practice yoga during periods as long as the approach is gentle and mindful. The key is to listen to the body each day—rest when needed, and choose soft, nurturing movements when you feel up to it. Yoga during menstruation is not about pushing the body but about supporting it with awareness and compassion.
(https://myyogateacher.com/yoga-teachers/trupti-1)

I need some advice!

So, I’ve been practicing yoga consistently for the past 3 months and I really enjoy it.
However, whenever my period comes, I usually skip classes or cancel sessions as I’ve always assumed it’s better to rest during those days…especially since I’ve started to exercise quite recently.

But recently I read that gentle yoga might actually make periods easier by helping with cramps and mood swings. I’m still not sure what’s okay and what isn’t.

Should I try practicing during my period? What kind of poses are safe, and are there any I should definitely avoid Would love some guidance from teachers or anyone who’s been through this!!

Hey Maria!
I’m so glad you’re asking this because honestly, this is one of the biggest misconceptions about yoga - and it breaks my heart that those Instagram-perfect photos make people feel like they can’t start!

Short answer: YES, absolutely you can do yoga at any size, and NO, you don’t need to lose weight first. In fact, I’d argue you’re the perfect candidate for yoga because it meets you exactly where you are.

Here’s the real talk:
Those poses you’re worried about? Almost every single yoga pose has modifications. Can’t get into a deep forward fold? We bend the knees. Downward Dog feels impossible? We use blocks or do it at the wall. Balance poses wobbly? We use a chair or the wall for support.

About your specific concerns:

1. Will you be able to do poses? Yes! The beauty of yoga is that the pose adapts to YOUR body, not the other way around. I have students of all sizes in my classes, and everyone does their own version of each pose.

2. Poses to avoid? Not really “avoid” - just modify.

3. Chair yoga vs. regular class? Here’s my honest recommendation: Start with chair yoga or beginner-friendly gentle yoga. Not because you can’t do regular classes, but because you’ll build confidence faster. Once you feel comfortable with basic movements (usually 3-4 weeks), you can absolutely join any class you want!

FYI, My classes are filled with people of all shapes, sizes, ages, and abilities. The 60-year-old with a knee pain, the busy mom who hasn’t exercised in years, the guy who can’t touch his knees let alone his toes - they’re ALL doing yoga successfully.

What matters most? Showing up and listening to your body. That’s it.

My advice: Try a beginner class or chair yoga first. You’ll be amazed how quickly your body responds - better flexibility, less stiffness, more energy.

You’ve got this, Maria. Taking the first step is always the hardest part, and you’re already doing it by asking questions. That takes courage!

Thanks for sharing…

Wellness isn’t always about fancy diets — sometimes it’s hidden right in our kitchen.
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A simple morning drink made with jeera (cumin seeds), ajwain (carom seeds), and saunf (fennel seeds) can do wonders for digestion, reduce bloating, and strengthen gut health.

Even celebrities are turning back to these natural Indian remedies, proving that true wellness doesn’t come from fleeting trends — it comes from timeless traditions.

It’s truly beautiful how our desi kitchen secrets are now being celebrated globally by health experts.

— https://myyogateacher.com/yoga-teachers/trupti-1,
Trupti Parikh, Yoga 🧘 teacher

Thank you, Kuldeep. I’ve done it now ! Previously, I was clicking on that icon which suggested that I had a draft there, but nothing was appearing. That was laptop. But I can’t even see that icon on my phone … Anyway, not to worry I’ve done it now.

Definitely. My husband has had panic attacks. He went through a phase of having them years ago, always while driving by himself and of course he had to pull over and stop. And he thought it was to do with his heart and immediately I think he was in a vicious circle because this made him worry about having a heart attack. He had all kinds of tests at the hospital and was assured that his heart was fine and stopped having them. Then about 20 years later he had one again when we were out for a walk during covid, and we came home right away and when he relaxed at home he felt better. A couple of weeks later, again out for a walk, he had another one. This time I made him sit on a seat and we did long slow breathing together, with me counting, and after a few minutes he was fine again. He hasn’t had one since so maybe that’s because he knows they can easily be controlled. But I’m not sure what would happen if he had one when by himself.
But I think if you practiced something regularly like yoga or martial arts over a period of time, you’d stop getting them.

Welcome Rachna, and Ashish. Excited to have you with us!

Angela Broadbent you should be able to get it from the right hand navigation as shown in the image. It is the last option here.

Pankaj Soni kuldeep Please respond!

Protect Your Most Valuable Resource — Your Mental Energy

You start your day full of energy — but by evening, it often feels like everything begins to fade.

I’ve seen this happen with so many founders, leaders, and professionals who live disciplined, health-conscious lives. Yet, despite doing all the “right” things, they still find themselves feeling foggy, low, short-tempered, or simply not themselves.

This is the quiet toll of mental fatigue — when your mind is running on overdrive, even though your body seems fine.

You might notice:
– Difficulty concentrating
– Procrastinating on even small decisions
– Feeling mentally “cluttered” yet not truly rested
– Getting irritated over little things

High-performance roles naturally come with stress — you can’t always control it, but you can manage it better. Try incorporating these small yet powerful habits to protect your mental energy:

1. Take 1–2 minutes of mindful breathing between tasks or before meetings.
2. Spend 10 minutes in natural sunlight each day.
3. Walk during calls instead of sitting all the time.
4. Cut down on caffeine and stay well-hydrated.
5. Protect the first 30–60 minutes after waking — avoid reaching for your phone.
6. Limit screen time at least 30 minutes before bed.
7. Empty your mind before sleep — write down your thoughts or share them with someone you trust.

You may not be able to change everything about your workday, but you can start protecting the one thing that truly drives your performance — your mental energy.

— Trupti Parikh, Yoga Teacher 🧘‍️

Hello Everyone ,
Meet Rachna
Rachna is a compassionate yoga teacher dedicated to helping students improve strength, flexibility, and overall well-being.
She specializes in Weight Loss, Pre-Natal Yoga, and lifestyle-related health challenges, guiding each student toward balance, inner peace, and their healthiest self.

She holds an M Sc in Yoga, is a certified Yoga Protocol Instructor by the Yoga Certification Board, and has completed certifications from the Morarji Desai National Institute and S-VYASA, including Pre-Natal Yoga Teacher Training.!

Hey Everyone
Introducing Ashish
Ashish is a certified yoga teacher and evaluator with the Yoga Certification Board (Level 3), holding a Master of Arts in Yoga and a Diploma in Yoga Science. He has also completed specialized pre-natal and post-natal training from the Ashtanga Institute.

With a deep passion for guiding students of all levels, Ashish focuses on enhancing physical strength, flexibility, and mental well-being through mindful alignment, breathing, and holistic practices. He is dedicated to supporting each student’s journey toward balance, peace, and overall wellness.

kuldeep I was typing a reply to a post about someone asking about panic attacks and suddenly my reply disappeared, who knows why. Maybe I pressed something haha. Anyway, there it was in “drafts”. But how do I retrieve it from drafts to complete it and post it ?

Hey Liza, it’s incredibly brave to talk about and I want to start by saying you are absolutely not alone in this. That feeling of being completely overwhelmed and out of control is terrifying and it’s a very real, very human experience. To answer your big question: Yes, absolutely. But maybe not in the way people think.

You’re probably not going to be able to roll out a mat and do a full vinyasa flow. In the middle of a panic attack, the goal isn’t complex poses. The goal is to use the core tools of yoga, breath (pranayama) and anchoring (grounding) to send a signal to your body that you are safe.

A regular yoga practice (when you’re not in a panic) builds your ‘calm’ muscle. But here are the “in case of emergency” tools that I and many others have found actually work in the moment.

Hey everyone!

I’ve been struggling with anxiety and occasional panic attacks. It’s been getting a little more overwhelming these days with work-related stress and year-end deadlines. Lately, I’ve been wondering if yoga or breathing exercises can actually help in the middle of one?

When I’m having a panic attack, everything feels so out of control. My heart races, I can’t catch my breath, and it’s like my body has forgotten how to function.
I’ve read that yoga and breathwork can help me calm down, but I’m not sure if that’s something that works in the moment.

Has anyone here used yoga, breathing, or grounding techniques to get through a panic attack while it’s happening?

I’d really love to hear real experiences or gentle guidance from teachers or anyone who’s experienced panic attacks. Please help me understand how to use these tools better when things feel really intense.
Thank you!

Not necessarily avoid — but you might want to modify deep forward folds or intense balances initially. The focus should be on how it feels, not how it looks. With consistent, mindful practice, your range will improve naturally. What kind of class to start with?
Beginner-friendly, gentle flow, or chair yoga are all excellent starting points. Once you feel more comfortable, you can explore other styles. Most important is finding a teacher who makes you feel supported and seen.

The most beautiful thing about yoga is that it’s not a performance — it’s a practice of awareness, compassion, and progress, one breath at a time. You already took the first and hardest step by expressing your wish to begin.
Trupti Parikh
Your yoga teacher

I did my first instant booking session and it was amazing.

My regular teacher Dushyant M was away learning to para glide - which is why I did not have my regular session.

So I requested an instant session with the note “Ran today - regular teacher is away - need a gentle session to help stretch hamstrings and quads”

My session was accepted by https://myyogateacher.com/yoga-teachers/rachna-2

After she accepted, we were practicing in minutes - She was ready with a plan - she started with gentle warmups, then some leg and hip stretches and finally some stretches with the belt for the legs followed by meditation and pranayama - it felt great.

I got to know that she is an amazingly accomplished teacher - living in Noida and has done MSc from SVyasa university. So happy that I got to meet her.

Thank you!!

Maria I’m not a teacher, nor am I any kind of medical person, I’m just a student. I don’t think the teachers go on this chat very much. I don’t know what time zone you are in, but I just wanted to recommend my class, Yoga for Hormonal Balance with Gomati Woli. If you message Gomati on the OTHER chat with your concerns, she will reply. This class is a really great group of ladies, we all support each other. Nobody cares if you can’t do the pose, Gomati would give you a simpler version and keep a close eye on you to make sure you don’t hurt your joints. It includes breathing exercises, Kriyas, and other things, and four times a week. Don’t be scared, just join. It’s in just over 2 hours, see you there if it’s a suitable time xxx

I’ve been wanting to try yoga for a while now but honestly feeling pretty nervous about it. I’m overweight (about 40-50 lbs over where I’d like to be) and not very flexible at all.

My main concerns:

• Will I actually be able to do the poses?
• Are there poses I should avoid at my size?
• Do I need to lose weight first before starting yoga?

I really want to get moving and improve my health, and everyone says yoga is so gentle and accessible. But when I look at yoga pictures online, everyone is thin and super flexible, which is… intimidating.

For the yoga teachers here - is yoga actually realistic for someone my size? Should I look for special “beginner” or “chair yoga” classes, or can I just join a regular class?

Looking for an honest advice!