During menstruation, it’s not recommended to do yoga poses which are related with the reproductive system. However, as long as you don’t have any pain or bleeding from your vagina and uterus during practice, there is no reason why you cannot practice yoga even on an empty stomach.

The “can you do yoga on your period” is a question that has been asked many times before. The answer is yes, but it’s important to know what type of yoga you can do and when.


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If you only had thirty seconds:

People are impacted by PMS and the monthly cycle in a variety of ways. Many menstruation persons experience irritation, exhaustion, and at least some degree of pain, however others are fortunate and don’t feel much of a change in their physical or mental condition.

Read on to discover:

  • If you can do yoga throughout your menstruation.
  • yoga styles appropriate for menstruation
  • what postures to leave out (or leave in) in your practice


Should yoga be avoided while one is on period?

There is no justification for skipping your yoga session while on your period. In fact, studies suggest that doing yoga during your period may provide relief from painful symptoms including cramping, bloating, and general discomfort.

Different people have various menstrual periods. Some are just as animated as on a typical day without menstruation. Others may have severe discomfort along with a lack of energy.

You may want to give your body some rest if all you want to do is curl up in a ball. To lessen discomfort and relax the nervous system, you may also go to the mat and perform some gentle stretching and breathing exercises.

Moreover: Can Yoga Postpone Periods?

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2/9 How can yoga ease the discomfort of periods?

According to a survey of 15 scientific research, menstruating women who practice yoga have less discomfort and less severe period symptoms. Women who take part in yoga classes also report feeling happier, with less bloating and breast soreness.

It’s interesting to note that yoga really raises our tolerance for pain rather than actually reducing physical discomfort.

Our muscles tighten up and our cortisol levels rise when we are anxious, which exacerbates any existing discomfort and, in the case of chronic stress, even leads to inflammation.

By lowering the levels of stress-related chemicals like cortisol and reducing overall stress, yoga calms our autonomic nervous system and relieves pain.

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Which kind of yoga are most beneficial for menstruation?

Your level of energy should determine the kind of yoga you do throughout periods. You may easily continue your regular yoga program, if you have one, if you feel generally healthy and don’t have much discomfort. As long as you feel well, doing modest strength-building postures is great.

Bring a heating pad with you and do mild stretching and breathing exercises if you’re in a lot of pain and experiencing a lot of bloating and discomfort.

Try these moderate yoga positions to ease menstrual cramps:

  • Savasana
  • Legs Against The Wall
  • Dhamma Konasana
  • Sirsasana Janu
  • Fostered Bridge
  • supine pigeon posture
  • Cat-Cow

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4/9 Can I do hot yoga while on my period?

Bikram yoga is safe to practice while on your period. In fact, a lot of folks find that a hot yoga class’s heat is quite calming for their period pains.

However, you can experience a decrease in vigor and stamina. If you easily get dizzy, go slowly, take more pauses, and drink water.

Can I do butterfly yoga when on period?

When you are menstruating, you may and should do the butterfly stance, often known as the Cobbler’s Pose. Since the butterfly posture relaxes and loosens the lower body, which often feels heavy and rigid when we’re on a period, it may be incredibly beneficial.

Butterfly posture was hailed by B.K.S. Iyengar as “a godsend to women.” By stimulating the ovaries, it is thought to promote reproductive health and reduce bloating.

You may do the Butterfly stance while lying down on days when you’re feeling low on energy. Get all the yoga equipment you need to feel comfortable.

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6/9 Is it safe to do Downward Dog and other inversions while on your period?

Traditional yoga discourages practicing inversions (where your head is below the heart) during your menstruation. Inversions include such poses as Downward-Facing Dog, Shoulderstand, Headstand, and even beginner-friendly Legs Against The Wall.

Apana, the downward-flowing energy that controls healthy eviction, is the primary energy, according to yoga tradition. By inverting, you are obstructing apana’s natural downward flow and opposing it. In turn, this may block the flow and worsen cramping during periods.

Science doesn’t support other concerns like backward menstruation and a higher chance of developing endometriosis. Even in zero gravity, posture has no impact on menstruation.

If you feel well and have enough of energy, there is no medical need to avoid inversions during your period other than following yoga tradition.

Can I perform a plank during my period? 7/9

While on your period, you may continue your regular exercise program and do abdominal and belly workouts. What matters is how you feel. If you feel exhausted, alter your routine or skip it altogether.

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8/9 Can you do the Surya Namaskar during your period?

You may do Surya Namaskar if you have plenty of energy, no significant bleeding, and no cramping (Sun Salutation). To prevent feeling dizzy, attempt to slow down the speed and intensity.

Another excellent flow to practice during periods is the Chandra Namaskar (Moon Salutation). It is said to be relaxing, harmonizing, and calming and encourages the development of the feminine aspect.

Which yoga positions should one avoid when on period?

Historically, it was advised to avoid doing positions like Halasana, Sarvangasana, and Shirshasana when menstruation. In essence, any inversion stance was strictly forbidden.

Modern research, however, demonstrates that there are no hazards associated with doing your normal exercise routine or engaging in inversions while you are menstruating. You may try to lighten up on the exertion, take more rests, and consume more fluids.

Which pranayama is suitable for menstruation?

Yoga may be practiced in many ways than only asanas. By getting on your mat and doing some calming breathing exercises, you may really benefit from many aspects of yoga.

When a woman is menstruating, pranayama may help with pain relief, mental clarity, and nervous system balance.

Breathing techniques that promote relaxation and renewal, such as Brahmari, Sitkari, and Sukha Purvaka, will assist you.

Pranayama exercises may be beneficial if you have fatigue or discomfort throughout your menstrual cycle, especially if you sit on a bolster or lie in supported postures.

During your period, you should avoid any exercise that could cause a rise in body temperature. This includes hot yoga, because the heat will increase the rate of blood flow to your uterus and ovaries. Reference: hot yoga on period.

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  • yoga poses to avoid during periods
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