Menstruation is a natural and healthy part of a woman’s life, yet for many, it comes with discomfort such as cramps, back pain, bloating, fatigue, and mood swings. While some people believe rest is the only solution during periods, gentle yoga can actually help relieve symptoms, calm the mind, and support the body—when done correctly.
Yoga during periods is not about intense workouts or pushing limits. It is about slow movements, mindful breathing, and choosing the right poses that support the body instead of stressing it. In this article, we’ll explore safe yoga poses during periods, their benefits, important precautions, and how to practice yoga comfortably during menstruation.
Is It Safe to Do Yoga During Periods?
Yes, yoga is generally safe during periods if you avoid intense, inverted, or high-pressure poses. Gentle yoga helps improve blood circulation, relax pelvic muscles, reduce cramps, and release stress.
Every body is different. Some women feel energetic during periods, while others feel exhausted. The key is to listen to your body and practice only what feels comfortable.
Benefits of Yoga During Menstruation
Practicing gentle yoga during periods offers multiple physical and emotional benefits:
- Reduces menstrual cramps and lower back pain
- Relieves bloating and digestive discomfort
- Improves blood flow to the pelvic region
- Calms anxiety, stress, and mood swings
- Supports better sleep and relaxation
- Helps manage fatigue naturally
Yoga also encourages mindful breathing, which can significantly reduce pain perception.
Best Yoga Poses During Periods (As Shown in the Image)
Below are some period-friendly yoga poses that are commonly recommended and shown in the image. These poses are gentle and supportive when practiced correctly.
1. Cat Pose (Marjaryasana)
Cat pose is excellent for relieving lower back tension and abdominal discomfort.
Benefits:
- Gently massages abdominal organs
- Reduces back stiffness
- Improves spinal flexibility
How to practice:
Come on all fours, inhale and gently arch your back, exhale and round your spine slowly. Move with your breath.
2. Child’s Pose (Balasana)
This is one of the most comforting poses during periods.
Benefits:
- Relaxes the nervous system
- Eases cramps and pelvic tension
- Provides emotional comfort
You can place a cushion under your chest or hips for extra support.
3. Butterfly Pose (Baddha Konasana)
Butterfly pose helps open the hips and improve blood circulation.
Benefits:
- Relieves menstrual pain
- Reduces inner thigh and hip stiffness
- Supports pelvic relaxation
Sit upright, bring soles of feet together, and gently move knees up and down or hold still.
4. Cobra Pose (Bhujangasana – Gentle Version)
A mild backbend can help reduce stiffness and improve circulation.
Benefits:
- Relieves lower back pain
- Improves posture
- Reduces fatigue
Avoid deep stretches; keep elbows slightly bent and chest lift gentle.
5. Plank Pose (Only If Comfortable)
Plank can be practiced only if you feel strong and pain-free.
Benefits:
- Improves core stability
- Supports posture
⚠️ Avoid plank if you have cramps, weakness, or heavy bleeding.
6. Bow Pose (Optional & Very Gentle)
Bow pose is shown in the image, but it’s not recommended for everyone during periods.
Practice only if:
- You have no cramps
- Bleeding is light
- Your body feels comfortable
Otherwise, it’s better to skip this pose.
Yoga Poses to Avoid During Periods
For safety and comfort, avoid the following during menstruation:
- Headstand
- Shoulder stand
- Handstand
- Intense twists
- Deep backbends
- Strong abdominal compressions
These poses may interfere with natural menstrual flow and cause discomfort.
Breathing Techniques That Help During Periods
Breathing is just as important as posture.
Best breathing practices:
- Deep belly breathing
- Slow nasal breathing
- Relaxed exhalation
Avoid forceful breathing techniques like Kapalbhati during periods.
Tips for Practicing Yoga Comfortably During Periods
- Use a soft yoga mat or blanket
- Practice in a calm, warm environment
- Wear comfortable, loose clothing
- Stay hydrated
- Stop immediately if you feel pain or dizziness
Yoga during periods should feel nourishing, not exhausting.
Final Thoughts
Yoga during periods is not about restriction—it’s about self-care and awareness. Gentle poses like Cat Pose, Child’s Pose, Butterfly Pose, and mild Cobra Pose can help reduce pain, relax the body, and support emotional balance.
Remember, every menstrual cycle is different. Some days you may want to move, other days you may need rest—and both are completely okay.
Respect your body, move mindfully, and allow yoga to support you naturally during this time.