Yoga Poses For Periods

Yoga poses for menstruation are those that can help alleviate menstrual discomfort and promote relaxation. During this time, it's essential to honor your body's needs and avoid intense or strenuous poses.

Ardha Supta Virasana
Half Supine Hero
Ardha Supta Virasana
Reclined Big Toe Pose B - YanvaYoga
Reclining Big Toe Pose B
Supta Padangusthasana B
Half Lotus Pose
Half Lotus Pose
Ardha Padmasana
Tadasana Bitilasana Marjaryasana
Standing Cow Cat Pose
Tadasana Bitilasana Marjaryasana
Rooster Pose
Rooster Pose
Straight Angle Pose
Straight Angle Pose
Reclining Hero Pose - YanvaYoga
Reclining Hero Pose
Supta Virasana
Knees-to-Chest Pose - YanvaYoga
Knees-to-Chest Pose
Half Lord Of The Fishes Pose (front) - Iana Varshavska
Half Lord Of The Fishes Pose
Ardha Matsyendrasana

Tips and considerations for yoga poses during periods

When practicing yoga during your period, it’s essential to listen to your body and make adjustments that support your comfort and well-being. Here are some tips and considerations for yoga poses during menstruation:

  • Gentle and Restorative Poses: Opt for gentle and restorative yoga poses that promote relaxation and relieve tension. Poses like Child’s Pose (Balasana), Supine Twist (Supta Matsyendrasana), and Legs Up the Wall (Viparita Karani) are good choices.
  • Avoid Inversions: While some gentle inversions may be considered safe during menstruation, it’s best to avoid more intense inversions like Headstand (Sirsasana) and Shoulderstand (Sarvangasana), as they may disrupt the natural flow of blood.
  • Listen to Your Body: If a pose doesn’t feel right or causes discomfort during menstruation, feel free to modify or skip it. Honor your body’s needs and practice mindfully.
  • Use Props: Utilize yoga props such as blocks, bolsters, and blankets to support your practice and make poses more comfortable and accessible.
  • Focus on Breathwork: Incorporate deep and mindful breathing into your practice. Breathing techniques like Pranayama can help calm the mind and relax the body.
  • Avoid Overexertion: While yoga can be beneficial during your period, avoid intense or strenuous practices that may lead to fatigue. Choose a practice that supports relaxation and rejuvenation.
  • Rest when Needed: If you’re experiencing particularly heavy flow or discomfort, it’s okay to take rest days and allow your body to recover.
  • Practice Yoga Nidra: Consider incorporating Yoga Nidra (yogic sleep) into your routine. This guided relaxation practice can be especially beneficial during menstruation.

Remember that everyone’s body is different, and what works best during menstruation can vary. Listen to your body’s signals, respect your needs, and tailor your yoga practice accordingly.

Benefits and Contraindications


Gentle poses can ease menstrual discomfort and tension.

Yoga promotes relaxation, which can alleviate stress-related menstrual issues.

Restorative poses help relax the body and mind during menstruation.

Yoga's positive effects on hormonal regulation may benefit menstrual health.

Poses that stretch the lower back and pelvic area can provide relief from cramps.

Yoga fosters awareness and connection to your body's needs during menstruation.


Strenuous poses may worsen cramps or cause discomfort.

Some inversions may interfere with the natural flow of blood.

Be aware of your body's needs and avoid overexertion.

Are yoga inversions OK to do on your period?

The practice of yoga inversions (poses where the head is positioned below the heart) during menstruation is a subject of debate in the yoga community. Some yoga traditions and teachers advise against practicing inversions during menstruation, while others believe that gentle inversions are safe.

The main concern with inversions during menstruation is the potential for disrupting the natural downward flow of blood. Inversions may temporarily reverse the blood flow and create pressure in the pelvic region, which could interfere with the body’s natural processes during menstruation.

However, there is no conclusive scientific evidence to support or refute the idea that inversions are harmful during menstruation. Ultimately, the decision to practice inversions during your period is a personal one, and it’s essential to listen to your body and consider how you feel during your practice.

Frequently Asked Questions

What yoga pose is good for periods?
Поза йоги, яка підходить для місячних, — це Поза дитини (Баласана). Ця ніжна та розслаблююча поза може допомогти полегшити менструальний дискомфорт і спазми.
Does yoga help your period come faster?
There is no scientific evidence to suggest that yoga can help induce or speed up the onset of menstruation. Menstruation is a natural bodily process regulated by hormonal changes, and its timing is primarily influenced by the individual's hormonal cycle. Yoga, however, can have positive effects on overall reproductive health and hormonal balance. Regular yoga practice can help reduce stress, promote relaxation, and support a healthy endocrine system. Stress reduction through yoga may indirectly contribute to more regular menstrual cycles for some individuals, especially in cases where stress has been a factor affecting hormonal balance.

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