Yoga During Periods | Can I Do Yoga During Menstruation

By Alex Assoune Mar 16, 2021

Can you do yoga on your period? Is it a good idea to do yoga during periods? You are not alone asking yourself this question.

Many women wonder if it is the best time for fitness activities with hormones changing. Poor, mood, energy, and stamina are very common. Maybe it is time for a rest.

You should definitely be careful if you want to practice yoga during periods. Be extra mindful of how you feel. Listen to your body closely.

Like always, yoga offers amazing benefits if you practice correctly and regularly. Take a rest between poses if you need to. Prefer a restorative practice if you need healing.

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It is hard to stop practicing yoga if you are used to it. Yoga is great to relieve pain, stress and anxiety. It is a good time to relax, calm down and renew your body.

If you practice carefully, there is no reasons why you could not do yoga during periods. Follow these tips to make the most out of your practice while feeling secure.

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Use Mindfulness When Practicing Yoga During Periods.

Everyone is unique. Self-awareness is key.

Everybody is different. Women experience their periods differently. There is not one unique answer to practicing yoga during periods. Yoga teaches you to listen to your body.

Self-awareness and mindfulness are the primary tools that help you decide how to practice yoga. Avoid over exercising if you feel fatigue, bloating, pain, mood swings.

There are no set rules for a successful yoga practice. I always recommend to be mindful of I you feel at all times and act accordingly. That is why a home practice is very important.

At home, you focus on yourself without distraction. You make your practice completely your own. Advance at your own pace and listen to what your body is telling you.

Gentle restorative yoga practice is ideal.

Physical and mental health is very affected during periods. That is exactly where yoga helps. Tuning in with your body allows you to treat it with care and respect.

Inner strength is as important as physical strength. As well as acceptance and positivity. A gentle yoga practice is amazing to get rid of negative thoughts and emotions.

Yoga is not just physical exercise. Consider doing deep breathing techniques (pranayama) and meditation (dhyana). These exercises are great to relieve menstrual pain, find peace and tranquility.

High intensity workouts such as hot yoga, Power yoga, Ashtanga yoga might not be the best at this time. A gentle restorative yoga practice is the best form of exercise during periods.

Yoga is a great way to treat depression, discomfort, relax and sleep better. You can also use props to increase comfort while practicing.

Ultimately the decision to practice yoga during periods is a personal choice. Do not stress yourself if your energy is low. Listen to your body and do what feels right for you.

Yoga Poses To Avoid During Periods.

There are certain postures that you should avoid during periods. It is entirely up to you to practice them if you feel no discomfort. To be safe, it is best to report them after your menstruation.

Inversions: Headstand, Shoulderstand
Backbends: Wheel pose
Arm balances: Peacock pose
Twists: Revolved bound side angle

To avoid vascular congestion, veins collapses, open arteries, over stretching, inversions should be avoided. Strong yoga poses that put a lot of pressure on the abdominals should be reported as well.

Especially under pain, the pelvic region should be protected. Avoid contractions and pressure in these areas. It can lead to more pain and heavy bleeding otherwise.

There are still many other poses you can practice during periods. It is about listening to your body closely and doing it good. This is a great to find peace, harmony and balance.

Beneficial Yoga Poses To Practice During Periods.

Many yoga poses help with menstrual pain. That is why it is a good idea to practice yoga during periods. Consider holding the following postures to ease discomfort.

Remember that you do not have to practice asanas necessarily. Pranayama and meditation are very helpful as well. They provide many benefits for your health and well-being.

Child’s pose (Vajrasana Yoga Mudra)
Half-Moon pose (Ardha Chandrasana)
Cobbler’s Pose (Baddha Konasana)
Seated Forward Bend (Paschimottanasana)
Standing Forward Bend (Janu Bhalasana)
Half Forward Bend (Ardha paschimottanasana)
Seated Straddle (Upavistha Konasana)
Moon Salutation (Chandra Namaskar)
Twisted pose (Vakrasana)
Ferocious pose (Ugrasana)
Moon pose (Shashankasana)
Cat Pose (Marjariasana)
Head to Knee Pose (Janu Sirsasana)
Sleeping Thunderbolt (Supta Vajrasana)
Goddess Pose (Supta Baddha Konasana)
Simple Tortoise Pose (Sulabh Koormasana)
Sleeping Butterfly (Supta Titaliasana)

Deep breathing is very beneficial. It helps you calm your mind, release negative emotions. Pranayama is a very useful exercise.

Remember to prefer gentle and restorative practices. Avoid fast and energetic exercises that put pressure on the abdominals. Consider the following techniques:

Bhramari (Humming Bee Breath)
Anulom vilom (Alternate Nostril Breathing)
Ujjayi (Victorious Breath)
Sheetali (Cooling breath through the tongue)
Sitkari (Cooling breath through the teeth)

Meditation is another useful practice during periods. It is very effective, especially with increased sensitivity and awareness. Also consider Yoga Nidra.

Beyond all recommendations, it is best to follow how you feel. Gentle exercises are very relaxing, especially for beginners.

Summing up:

Can I do yoga during periods? This is a very common question. There is no perfect. I always recommend to listen to your body closely. Yoga should make you feel good, every step of the way.

If you do not feel amazing after each practice, something is wrong. Pay close attention to how you feel and adjust accordingly. Regular yoga practice is the best exercise to relieve menstrual pain.

There are some considerations to keep in mind. If you practice correctly, doing what feels right for you, you will be amazed at how yoga is beneficial. I highly recommend a regular home practice.

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About the Author: Alex Assoune

Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks three languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.