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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)

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

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!

I did my first instant booking session and it was amazing. My regular teacher @tch-dushyant-1 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!!

@rahul-277 Great question - my logic answer to your question https://www.youtube.com/watch?v=hNutcniVegs

Hey Ketan, thanks for sharing … @vaibhaw-1 please respond to this …

Thanks for sharing this Angela. I see there are 4 reviews on this group class since 23rd October. One from 23rd October with 4 star rating, another on 25th October with 5 star rating, another on 30th October with 5 star rating and the last one from 31st October with 5 star rating. We really appreciate the love you share in these feedbacks. I am sure you have noticed something we might have missed. We will check on this more and address the issue on priority.

I hear from many of you that you are still walking!!! I’m thrilled to hear that and as Trupti said, let’s keep moving and sharing here!!!

@tch-anneliese-1 I would like to join the gardening chat as well. When I click on your link it just goes to the the webpage. When I type " Greenthumbs" or “Greenthumbs and ,unfiltered beauty” in the chat search bar nothing at all comes up in either " chat" or " communities" I did check whether the search bar is working haha and it is !

@gopal-19 Thank you.

@trisha-58 are you all set? Ask Ananya or Ani and they will set you up!