If you have a regular yoga practice and you’re feeling well, there’s no reason why you can’t keep doing yoga on your period. Some people find that their yoga practice helps to ease symptoms. Ultimately, it’s important to listen to your body and do what feels right for you. Many women find that they can do yoga during periods, and it may even provide relief from menstrual symptoms such as cramps and mood swings. However, it’s important to listen to your body and make modifications based on how you feel. Some women prefer gentler yoga practices during their periods, while others are comfortable with their regular routines.


Here are a few tips for practicing yoga during period:


  • Listen to your body: If you’re feeling fatigued or uncomfortable, it’s okay to modify or skip certain poses. Pay attention to how your body responds to different movements.
  • Gentle poses: Consider incorporating gentle and restorative poses into your practice. Poses like child’s pose, cat-cow, and reclining bound angle pose can be soothing during menstruation.
  • Avoid inversions: Some women prefer to avoid inversions during their periods, as these poses may be uncomfortable or increase menstrual flow. However, it’s a personal preference, and some women may feel fine with inversions.
  • Stay hydrated: Hydration is essential during menstruation. Make sure to drink plenty of water before, during, and after your yoga practice.
  • Use props: Props such as bolsters, blankets, and blocks can provide support and make your practice more comfortable.
  • Modify your practice: If you’re used to a more vigorous practice, consider modifying it during your period. You can focus on slower movements, deep stretching, and mindfulness.


 A recent study found that yoga was able to significantly reduce moderate to severe pain, abdominal swelling, and breast tenderness associated with the menstrual cycle. Another study found that women who added yoga to their normal routine two times per week for twelve weeks had significant improvement in menstrual pain, physical fitness, and quality of life. 


Yoga during period: Best poses


If you’re wondering which yoga positions (asanas) are the most appropriate during your period, there are at least three that studies found may help reduce menstrual cramps by stretching and strengthening the back and pelvic floor muscles. Let’s take a look at them.

  • Cobra (Bhujangasana)


Come into a tabletop position. Your arms should be perpendicular to the floor directly under your shoulders, and your knees should be hip-width apart. Keep your head in a neutral position, looking at the floor. As you inhale, raise your chin and put your head back, push your navel down, raising your tailbone. Hold the pose for a couple of seconds, breathing deeply. As you exhale, round your spine and drop your chin gently to your chest.  As you inhale, resume the tabletop position. Repeat several times.

  • Fish (Matsyasana)


Lie on your back, straighten your legs, and keep your feet together. Place your relaxed hands under your thighs with palms down to the floor. Inhaling, lift the chest up and your head back so that the top of your head touches the floor. Make sure that your weight rests on your elbows, keeping your thighs and legs pressed on the floor. Hold the pose for several seconds, breathing deeply, then exhale and relax your body back down. Repeat several times. To come out of the pose, lift into your forearms and raise your head off the floor.

Always consult with your healthcare provider or a qualified yoga instructor if you have any concerns or specific health conditions. Remember that everyone’s body is different, and what works for one person may not work for another. Listen to your body and do what feels right for you.

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