4 Ways Yoga Can Help With Your Menstrual Cycle

Yoga can be your ultimate ally during your menstrual cycle, helping you navigate discomfort and sluggishness while promoting a sense of balance and well-being. Whether you're looking to ease cramps, lift your energy levels, or simply feel more in tune with your body, yoga offers a personalized path to empowerment.

Here are four ways yoga can help you feel your best, along with specific poses to try and some helpful tips for practicing during menstruation.

1. Reduced Cramps with Gentle Yoga Poses

Cramps can make it hard to stay comfortable, but yoga poses that improve circulation and relax muscles can help.

  • Child’s Pose (Balasana):
    How to Practice: Sit on your heels, fold forward, and stretch your arms in front of you. Let your forehead rest on the mat.
    Benefits: Relieves lower back tension, calms the nervous system, and gently stretches the hips.

Cat-Cow Pose (Marjaryasana-Bitilasana):How to Practice: Start on your hands and knees. Inhale as you arch your back (Cow Pose) and exhale as you round your spine (Cat Pose).

Benefits: Eases abdominal cramping, improves spinal mobility, and boosts blood flow.

2. Stress Management Through Mindful Movements

Deep breathing and mindful movements in yoga can lower stress hormones and reduce anxiety, which often worsen menstrual symptoms.

Pose to Try: Reclined Bound Angle Pose (Supta Baddha Konasana):How to Practice: Lie on your back, bring the soles of your feet together, and let your knees fall open. Place a bolster under your back for added support.

Benefits: Opens the hips, promotes relaxation, and encourages deep breathing to calm the mind.

3. Improved Sleep with Relaxing Poses

Many experience fatigue and mood swings during menstruation. Yoga can help improve sleep quality, which is essential for restoring balance.

Pose to Try: Legs-Up-The-Wall Pose (Viparita Karani):How to Practice: Lie on your back with your legs extended up a wall. Rest your arms at your sides or on your abdomen.

Benefits: Relieves swollen legs and feet, calms the mind, and helps you transition to restful sleep.

4. Increased Energy Through Gentle Yoga

Feeling sluggish during your period? Energizing yoga poses can help combat low energy and boost your vitality.

  • Pose to Try: Low Lunge Pose (Anjaneyasana):
    How to Practice: Step one foot forward into a lunge position, keeping the back knee on the floor. Reach your arms overhead and stretch gently.

Benefits: Opens the hips, stretches the thighs, and energizes the body without overexertion.

Yoga During Menstruation: What to Avoid

While yoga can be incredibly beneficial during your period, it’s important to be mindful of certain poses and practices:

  • Inversions to Avoid:
    Poses like Shoulder Stand (Sarvangasana) or Headstand (Sirsasana) are not recommended during menstruation, as they may disrupt the natural flow of your cycle.
  • Deep Twists:
    Avoid poses that overly compress the abdominal area, such as Revolved Triangle Pose.

Tips for Safe Practice:

  • Listen to your body and modify poses as needed.
  • Stay hydrated and avoid overexertion.
  • Focus on restorative and gentle practices that prioritize relaxation and comfort.

Not sure where to begin? At ONE OM ONE, our knowledgeable teachers can craft a personalized yoga flow tailored to your unique needs and menstrual cycle. Whether you’re seeking relief from cramps, an energy boost, or improved sleep, our 1-on-1 sessions will help you feel supported every step of the way.

Yoga isn’t about pushing your limits; it’s about honoring your body and finding what feels good. Embrace these poses and tips to navigate your cycle with grace and balance. You’ve got this! 💕

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