The question of practicing yoga during menstruation is common, and the answer is generally yes, but with important modifications. Practice during this phase shifts focus from vigorous activity to one that is restorative and deeply introspective. This time is best honored by slowing down and focusing on gentle movement rather than intense physical challenge. The intention is supporting the body’s natural processes of release and encouraging calm.
General Principles for Menstrual Yoga Practice
The philosophy centers on honoring the body’s changing energy levels and hormonal landscape. Prioritizing internal awareness, known as Pratyahara, encourages turning attention inward to monitor physical sensations and fatigue. Practicing with reduced intensity and duration respects the lower energy often experienced during the first few days of the cycle.
High-intensity or heat-generating practices, such as vigorous Vinyasa or Bikram yoga, are avoided as they can increase discomfort or exacerbate flow. Instead, the practice should embrace quietude and stillness, allowing the body to rest deeply. This focus helps reduce the production of stress hormones like cortisol, which can heighten pain perception.
Gentle breathwork, or Pranayama, is an important tool for soothing the nervous system. Techniques like Nadi Shodhana (Alternate Nostril Breathing) and deep abdominal breathing promote balance and relaxation without straining the body. Controlled breathing can help alleviate tension in the abdominal muscles, contributing to cramp reduction. Listening closely to pain signals and fluctuating energy is paramount, treating the yoga mat as a place for self-care rather than athletic performance.
Specific Poses and Movements to Avoid
Certain categories of yoga poses are discouraged during menstruation, primarily due to concerns about comfort and physiological response. The most debated category is full inversions, such as Headstand (Sirsasana) and Shoulderstand (Salamba Sarvangasana). Traditional yogic philosophy suggests avoiding these poses to prevent disrupting Apana Vayu, the downward-moving energy responsible for elimination and menstrual flow.
While medical consensus holds that gravity does not reverse menstrual flow—as uterine contractions expel the lining—many practitioners still choose to avoid these postures. The concern that inversions could cause retrograde menstruation leading to endometriosis is largely unfounded. Up to 90% of women experience retrograde flow naturally, while only about 10% develop endometriosis. However, some individuals report temporary cessation of flow followed by heavier bleeding or vascular congestion, making avoidance a personal choice based on comfort.
Deep twists, especially “closed” twists that compress the abdomen, should be approached with caution or skipped entirely. Strong compression in the pelvic and abdominal area can aggravate uterine cramping and discomfort. If twisting is desired, gentle, “open” twists (where the torso twists away from the front leg) can be performed while focusing on lengthening the spine.
Intense core work, such as abdominal crunches or boat pose (Navasana), is ill-advised. Engaging the abdominal muscles vigorously can increase pressure on the uterus and intensify menstrual cramps. Similarly, deep backbends that require significant abdominal stretching and engagement, such as Wheel Pose (Chakrasana), are counterproductive during this phase.
Poses Recommended for Comfort and Relief
The most beneficial poses are gentle, supported, and restorative, helping to alleviate common symptoms like cramping, fatigue, and lower back pain. Supported Reclined Bound Angle Pose (Supta Baddha Konasana) is highly recommended. Lying back over a bolster with the soles of the feet together and knees supported offers a passive stretch to the inner thighs and groins, helping to release tension that accompanies cramps.
Supported Child’s Pose (Balasana) is a nurturing shape that allows the abdomen to soften and the lower back muscles to lengthen and relax. Placing a bolster or firm pillow between the thighs and resting the chest upon it creates a gentle compression that can soothe uterine nerves and aid in reducing pelvic congestion. This pose encourages a deep sense of surrender and rest, activating the parasympathetic nervous system.
Gentle forward folds, such as Seated Forward Fold (Paschimottanasana), can be made restorative by sitting on a folded blanket and resting the torso over a bolster placed on the legs. This supported variation helps calm the mind and gently stretches the back without straining the abdomen. The use of props maximizes comfort and promotes the “rest-and-digest” response, which is crucial for pain management.
Another beneficial posture is Legs-Up-the-Wall (Viparita Karani), performed without elevating the hips on a bolster if flow reversal is a concern. This pose helps relieve tired legs and is deeply relaxing when held for several minutes. Restorative Savasana, with a bolster under the knees or a blanket covering the abdomen, offers the final opportunity for deep rest and integration.