As a yoga practitioner for over a decade and someone who has personally experienced the transformative effects of yoga during menstruation, I’m excited to share some gentle yet effective practices that can help ease period discomfort. When that time of the month arrives with its unwelcome package of cramps, mood swings, and fatigue, yoga can be your best friend.
Understanding the Connection Between Yoga and Menstrual Relief
The beauty of yoga lies in its holistic approach to wellness. During your period, your body is going through significant hormonal changes that affect both your physical and emotional well-being. Gentle yoga poses can help stimulate blood flow, release endorphins, and create a sense of calm that your body desperately needs during this time.
Before You Begin: Important Guidelines
Listen to your body—this is crucial. Some days you might feel energetic enough for a fuller practice, while other days might call for just a few gentle poses. That’s perfectly okay. Remember to:
- Practice in a quiet, comfortable space
- Use props like blankets and pillows for support
- Move slowly and mindfully
- Skip any poses that don’t feel right
- Focus on your breath
Gentle Poses for Period Relief
1. Child’s Pose (Balasana)
This nurturing pose is like giving yourself a hug. It gently stretches your lower back and can help ease cramping. Stay here for 3-5 minutes, breathing deeply into your back body. Use a pillow under your forehead or torso for extra comfort.
2. Reclined Bound Angle Pose (Supta Baddha Konasana)
I call this the “ultimate period pose.” Lie back with the soles of your feet together, knees falling open. Place one hand on your heart and one on your belly. The gentle hip opening can relieve lower back tension, while the reclined position helps you fully relax.
3. Cat-Cow Flow (Marjaryasana-Bitilasana)
Moving gently between these poses helps massage your abdominal organs and can provide relief from cramps. Flow with your breath—inhale for cow, exhale for cat. Just 5-10 rounds can make a significant difference.
4. Legs Up the Wall (Viparita Karani)
This relaxing pose is perfect when you’re feeling fatigued. It helps reduce swelling in the legs and can ease lower back discomfort. Stay here for 5-10 minutes—it’s like a mini-vacation for your body.
Special: Asana and Pranayama for all Phases of the Menstrual Cycle…More HERE
Breathing Practices for Emotional Balance
The breath is your anchor during challenging times. Try this simple breathing exercise:
- Find a comfortable seated position
- Place one hand on your belly
- Inhale for a count of 4, feeling your belly expand
- Hold briefly
- Exhale for a count of 6, feeling your belly soften
- Repeat for 5-10 rounds
Creating Your Practice
A gentle 15-20 minute practice might look like this:
- 5 minutes of breathing practice
- 5 minutes flowing between cat and cow
- 5 minutes in reclined bound angle pose
- 5 minutes with legs up the wall
Beyond the Physical Practice
Remember that yoga isn’t just about the poses. Use this time to:
- Practice self-compassion
- Honor your body’s natural rhythms
- Create a nurturing environment
- Stay hydrated
- Rest when needed
When to Skip Practice
While gentle yoga is generally safe during menstruation, skip practice if you:
- Experience severe cramping
- Feel dizzy or nauseous
- Have extremely heavy flow
- Don’t feel up to it
Special: Asana and Pranayama for all Phases of the Menstrual Cycle…More HERE
Final Thoughts
Your period doesn’t have to be a time of complete discomfort. By incorporating these gentle yoga practices, you can create a monthly ritual of self-care that helps you feel more balanced and at ease. Remember, every body is different, and what works for one person might not work for another. Take time to discover what feels best for you.
Most importantly, be kind to yourself during this time. Your body is doing important work, and supporting it through gentle movement and mindful breathing is one of the best gifts you can give yourself.
Note: While yoga can be helpful for managing period symptoms, always consult with your healthcare provider about severe or unusual menstrual symptoms before starting any new exercise routine.
Recommended Resources:
Recommended Books
- “The Woman’s Book of Yoga and Health” by Linda Sparrowe and Patricia Walden
- Comprehensive guide focused on women’s health through different life stages
- Includes specific sequences for menstrual care
2. “Moving with the Moon” by Ana Davis
- Explores yoga practices aligned with menstrual cycles
- Features therapeutic sequences and self-care tips
3. “Yoga for Women” by Shakta Khalsa
- Addresses various women’s health concerns
- Includes modified poses for different needs
Essential Props for Practice
- Basic Props:
- A sturdy yoga mat
- 2 yoga blocks for support
- A firm blanket or bolster
- A yoga strap for gentle stretches
2. Comfort Items:
- Small pillow for head support
- Extra blanket for warmth
- Eye pillow for relaxation
Digital Resources
Mobile Apps
- Down Dog App
- Customizable yoga practices
- Special settings for menstrual care
2. Clue Period Tracker
- Track your cycle
- Plan yoga practices according to your cycle
3. Yoga Studio App
- Gentle yoga sequences
- Meditation guidance
Online Communities
- Reddit Communities:
- r/yoga
- r/WomensHealth
2. Instagram Accounts to Follow:
- @womenshealthyoga
- @periodpoweryoga
- @cyclicalyoga
Helpful Websites
- Yoga Journal (www.yogajournal.com)
- Free articles on women’s health
- Video tutorials
2. Yoga International (www.yogainternational.com)
- Online classes
- Educational articles
3. Do Yoga With Me (www.doyogawithme.com)
- Free yoga videos
- Specific sequences for menstrual care
Local Resources to Consider
- Look for:
- Women’s yoga circles
- Menstrual health workshops
- Restorative yoga classes
- Women’s health practitioners
2. Questions to Ask Studios:
- Do they offer women’s specific classes?
- Do they offer women’s specific classes?
- Are teachers trained in menstrual health?
- Do they provide props?
Additional Health Support
- Healthcare Professionals to Consider:
- Gynecologist
- Women’s health physical therapist
- Ayurvedic practitioner
- Registered dietitian
2. Complementary Practices:
- Meditation
- Aromatherapy
- Acupuncture
- Massage therapy
Educational Workshops to Look For
- Topics:
- Women’s yoga anatomy
- Hormonal health
- Menstrual cycle awareness
- Yoga therapy basics
Self-Care Journal Prompts
- Daily Check-ins:
- How does my body feel today?
- What type of movement would serve me best?
- What support do I need?
Emergency Contacts
Keep a list of:
- Your healthcare provider
- Local urgent care
- Women’s health helpline
- Trusted yoga instructor
Note: These resources are suggestions only. Always verify credentials and consult with healthcare providers before starting new practices.
