Practicing yoga while menstruating is generally acceptable, but the nature of the practice should change significantly. This time often involves physical and emotional sensitivity, requiring a shift from vigorous effort to gentle support and introspection.
The goal of a menstrual yoga practice is not to maintain previous intensity but to honor the body’s need for rest and release. Gentle practice can help alleviate common symptoms like cramping, lower back pain, and fatigue. The key principle is to reduce strain and avoid poses that disrupt the body’s natural rhythm.
Shifting the Focus of Your Practice
The traditional yogic view emphasizes that menstruation is governed by Apana Vayu, the downward-moving energy responsible for elimination and release. This downward flow, originating in the pelvic region, makes the menstrual period a natural time for grounding and letting go. The entire practice should therefore reflect this principle of descent, encouraging the body to release the uterine lining without obstruction.
Instead of aiming for strength or flexibility, the focus should shift entirely to self-care and reducing stress, which can exacerbate symptoms like cramps. This means replacing high-energy, performance-based sequences with slower, more deliberate movements that promote rest and introspection. Vigorous or heating practices, such as intense Vinyasa flows or long-held standing poses, should be scaled back or substituted with more calming alternatives.
Reducing overall effort allows the nervous system to relax, which is beneficial because stress hormones can amplify pain signals and increase muscle tension. The practice becomes an exercise in honoring the body’s current state, prioritizing comfort and support over achieving a specific shape.
Poses Requiring Modification or Avoidance
Certain categories of yoga poses are commonly advised against during menstruation, primarily to avoid disrupting the energetic downward flow and to prevent physical discomfort.
The most frequently cited contraindication is full inversions, such as Headstand (Sirsasana) and Shoulderstand (Sarvangasana), where the pelvis is significantly elevated above the heart. Traditional reasoning suggests these poses could reverse the flow of Apana Vayu, potentially causing stagnation or discomfort. Avoiding full inversions respects the body’s natural energetic process of elimination and prevents possible vascular congestion in the uterus.
Strong core work and intense, vigorous flow sequences should also be avoided because they require significant abdominal compression and strain. Poses involving deep, forceful contraction of the lower abdominal muscles can increase pressure on the uterus, potentially worsening cramps.
Similarly, deep twists that heavily compress the abdomen, such as seated full twists, should be modified to be open-sided or very gentle. Deep backbends that involve extreme spinal extension and abdominal stretching are generally not recommended. Poses like Full Wheel (Urdhva Dhanurasana) can overstimulate the system and create unnecessary tension in the lower abdomen and pelvis. If back extension is desired, a milder, supported alternative, like a small lift in Sphinx Pose, is preferable.
Practices for Comfort and Symptom Relief
The most beneficial practices during menstruation are those that are restorative, supported, and gently open the pelvic region to relieve tension. Restorative yoga, characterized by long holds in comfortable, fully supported postures using props like bolsters and blankets, is highly recommended. This approach helps to calm the nervous system, which in turn can reduce the severity of pain caused by uterine contractions.
Specific poses offer targeted relief for common symptoms. Reclined Bound Angle Pose (Supta Baddha Konasana), performed with a bolster supporting the spine, gently opens the hips and inner thighs, easing tension in the pelvic area and reducing cramps.
Another deeply soothing practice is Legs-Up-the-Wall Pose (Viparita Karani), often modified with a bolster under the hips, which helps relieve fatigue and reduces inflammation by gently improving blood flow to the pelvic region. Supported Child’s Pose (Balasana) is effective because the gentle pressure of the chest against the thighs can massage the abdomen, aiding in the relief of bloating and cramping. This cocoon-like posture also encourages surrender and deep relaxation.
Additionally, gentle breathing exercises, or Pranayama, that focus on a long, smooth exhale can support the downward flow of Apana Vayu and promote a sense of calm and grounding.