Can You Do Yoga During Your Period?

Wondering if you can do yoga during your period? You’re not alone. Many women feel unsure about physical activity during menstruation, especially yoga. But here’s the truth: you can do yoga during your period, and in many cases, it can actually help relieve discomfort, both physically and emotionally.

Is Yoga Safe During Menstruation?

Yes, yoga is generally safe — and even recommended — during your menstrual cycle. Gentle, restorative movements can reduce cramping, ease lower back pain, improve blood flow, and help with mood swings. The key is to listen to your body and adjust your practice based on how you're feeling each day.

Benefits of Doing Yoga During Your Period

• 🩸 Relieves Menstrual Cramps: Poses that open the hips and lengthen the spine can release pelvic tension.
• 🌿 Reduces Bloating: Gentle twisting and stretching can encourage digestion and circulation.
• 🧘 Calms Mood Swings: Breathing exercises and slow flows support emotional balance.
• 💤 Improves Sleep: Restorative yoga poses can help reduce stress hormones and promote restful sleep.
• ⚡ Boosts Energy: Slow movement increases oxygen flow, helping you feel less tired.

Poses You Should Avoid During Your Period

While yoga is beneficial, there are a few poses you may want to skip — especially during heavier flow days:

• ❌ Inversions: Like Shoulder Stand (Sarvangasana), Headstand (Sirsasana), and Plough Pose (Halasana). These reverse blood flow and may disrupt your body’s natural rhythm.
• ❌ Deep Twists: Can place excess pressure on the abdominal area.
• ❌ Intense Core Work: Avoid poses that overly contract the abdominal region if cramping is severe.

Best Yoga Poses During Periods

Here are some gentle, nourishing poses ideal for menstrual days:

• Child’s Pose (Balasana): Stretches the back and hips while calming the mind.
• Cat-Cow (Marjaryasana/Bitilasana): Eases back pain and improves spinal mobility.
• Seated Forward Bend (Paschimottanasana): Soothes anxiety and stretches the hamstrings.
• Supine Twist (Supta Matsyendrasana): Aids digestion and releases the lower back.
• Legs Up the Wall (Viparita Karani): Helps reduce swelling and calm the nervous system (avoid on heavy flow days if uncomfortable).
• Butterfly Pose (Baddha Konasana): Opens hips and inner thighs while relieving tension.

Tips for a Safe and Comforting Practice

• 👉 Use props like bolsters, blankets, or blocks for extra support.
• 👉 Avoid heat-intensive, fast-paced classes like Bikram or Power Yoga.
• 👉 Stay hydrated and rest when needed.
• 👉 Keep breath steady and avoid holding your breath.
• 👉 Honour your energy levels — some days rest is the best yoga.

Want more support during your period? Read our article on understanding menstrual cramps or explore how meditation can ease period symptoms.