Menstrual Wellness Through Yoga: A Gentle Guide

Your period is a time to slow down, reconnect, and listen to your body’s natural rhythm. Yoga can support you with easeful movement, mindful breathing, and deep rest. In this guide, we explore safe practices, helpful poses, and what to avoid—so you can move through your cycle with comfort and awareness.

Yes, yoga can be safe and beneficial during periods, but it depends on the individual, the style of yoga, and how one is feeling physically and emotionally. Here's what you should know:

Benefits of Practicing Yoga During Periods

• Relieves cramps and bloating – Gentle poses can help release tension in the lower back and abdomen.

• Improves mood – Yoga encourages endorphin release, which helps combat mood swings and fatigue.

• Reduces stress and anxiety – Pranayama (breathing techniques) and meditation can calm the nervous system.

• Supports hormonal balance – Gentle movement and relaxation can support better endocrine function.

What to Approach with Care

While yoga can be deeply supportive during your period, some movements might feel less comfortable or may not align with your body’s natural energy at this time. Here are a few to be mindful of:

• Inversions (like Shoulder Stand or Headstand): Traditionally avoided during menstruation to honor the body’s natural downward flow and prevent added pelvic pressure. Trust your comfort level and energy.

• Deep core activation and strong abdominal twists: These can intensify cramps or discomfort. Opt for gentle, open twists or supported backbends instead.

• High-intensity or heated practices: Intense flows and hot yoga may lead to fatigue or dehydration during this time. Choose slower, more grounding classes when possible.

Remember, this is not about restriction—it’s about tuning in. Every cycle is unique, so what feels supportive one month might differ the next.

Recommended Yoga Practices for Your Period Cycle

During menstruation, your body asks for softness, rest, and mindful movement. These yoga styles can nurture both body and mind:

• Restorative Yoga: Soothe your system with deeply supported poses like Supta Baddha Konasana (reclining bound angle) or Viparita Karani (legs-up-the-wall). These help release tension and invite stillness.

• Yin Yoga: A slow, meditative practice that gently targets deep connective tissues, promoting calm without overexertion.

• Gentle Flow or Hatha Yoga: Focuses on breath-connected movement to ease physical and emotional discomfort.

• Pranayama (Breathwork): Practices like alternate nostril breathing (Nadi Shodhana) or simple belly breathing can reduce anxiety, uplift mood, and support hormonal balance.

Yoga Poses to Embrace During Menstruation

These poses encourage grounding, release, and relief from common period discomforts:

• Child’s Pose (Balasana) – A gentle resting pose to ease fatigue

• Cat-Cow Stretch (Marjaryasana–Bitilasana) – Helps relieve lower back tension and bloating

• Supine Twist (Supta Matsyendrasana) – A gentle twist to aid digestion and relaxation

• Cobra Pose (Bhujangasana) – A light backbend to open the chest and relieve mild cramping

• Reclining Bound Angle Pose (Supta Baddha Konasana) – A restorative posture that softens the belly and soothes the mind

A Note on Listening Inward

Each menstrual cycle brings a new rhythm. Some days you may feel open to movement, others may call for complete stillness. The most empowering thing you can do is honor your energy without judgment. This isn’t about “doing less” — it’s about doing what supports you best.

Until then,

Avanti in Namah-State ❤️