Can I practice yoga during my period? What poses are safe/unsafe?

[kathy-562]

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!!

[twinkle-1]

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)

[tch-anush-1]

Kathy Smith

🧘‍️ Yoga During Menstruation

Why Modify Yoga During Periods?

1. Respects the body’s natural flow – Avoids disrupting Apana Vayu (downward energy).
2. Reduces strain – Prevents pressure on the abdomen and uterus.
3. Honors low energy – Gentle practices match hormonal changes.
4. Promotes relaxation – Helps ease pain, mood swings, and stress.
5. Encourages self-care – Builds body awareness and inner respect.

General Note:
Stay hydrated and listen to your body. If you feel tired or experience pain (especially on Day 1), it’s okay to rest or just do gentle seated/reclining practices like Butterfly Pose.

Avoid (To Protect Apana Vayu & Prevent Strain)

1. Inversions (Headstand, Shoulderstand, Viparita Karani with hips elevated)
2. Abdominal compression or stretching (e.g., Boat Pose, Bow Pose)
3. Strong forward or backward bends (e.g., Paschimottanasana, Chakrasana)
4. Surya Namaskar — especially on Day 1 & 2; later only if pain-free
5. Forceful breathing techniques (Kapalbhati, Bhastrika, Simha Garjana)

Recommended Practices (Gentle Only — No Exertion)

Do only if there’s no excessive pain or heavy flow:

1. Butterfly Pose (Baddha Konasana or Supta version) – very helpful
2. 🪑 Legs Up on Chair – gentle relief for back and legs (avoid if flow is heavy)
3. 🧍‍️ Malasana (Garland Pose) – if comfortable, releases pelvic tension
4. Joint Loosening (Sukshma Vyayama) – simple movements for circulation
5. ️ Om chanting, A-U-M sounds (Nadanusandhana)
6. ️ Alternate Nostril Breathing (Anulom Vilom)
7. Bhramari (Bee Breath) – calms mind and nervous system
8. Sectional Breathing (Abdominal, Thoracic, Clavicular awareness)
9. Tiger Breathing (Marjari variation) – skip Day 1 if painful
10. Yoga Nidra – best for full-body relaxation and mental calm
11. 🧘‍️ Supported Restorative Poses – like supported Balasana or reclining twist with bolster

️ Important Reminder
Inform your yoga instructor — you’ll receive personalized guidance for safer practice.

Summary
The goal during menstruation is to support the body’s natural cleansing process (Apana Vayu), reduce discomfort, and enhance relaxation — not to push or challenge. Less is more.