Periods can bring a mix of physical and emotional sensations. While curling up with a hot bag is often tempting, gentle movement can offer significant relief. Yoga, focusing on mindful movement and breath, provides a wonderful way to soothe your body and calm your mind during your period.

Here, we've gathered various yoga poses known for their gentle yet effective benefits during menstruation. Remember to listen to your body, modify as needed, and skip any pose that doesn't feel right. Consistency is key, so even a short, gentle practice will make a difference.

Read till the end for a special surprise!

Before we dive into the yoga poses, here's a quick note! Did you know that specific yoga poses and stretches can be beneficial during different menstrual phases? If you're unfamiliar with these phases, check out below! Once you're up to speed, let's explore which poses are suitable for each menstrual phase.

This information is especially useful if you're considering pregnancy or experiencing severe menstrual cramps. 

• (Day 1-5) Menstrual Phase: During this time, hormone and energy levels may be low. Focus on slow, restorative poses, emphasizing breathing, and be mindful of any positions that compress or twist the abdomen, which might bring discomfort.
• (Day 6-15) Follicular Phase and Ovulatory Phase: These phases are characterized by higher energy levels, allowing you to engage in inversions, bends, movements, and intermediate to advanced poses.
• (Day 16-28) Luteal Phase: As your energy begins to reduce and PMS symptoms may arise, it is beneficial to practice mindful exercises that support physical activity and emotional balance.

For more on how yoga benefits your cycle, you can explore our Ultimate Yoga Guide for Your Period from last year. Now that we've covered the essentials, let's get into some exciting yoga poses!

Press Pause & Unwind: Gentle Poses to Begin Your Practice

Simple yoga positions are an effective way to increase your strength, flexibility, and inner peace. All skill levels can benefit from these basic poses, which gently direct your body and mind towards balance and well-being. Roll that yoga mat out, be well hydrated, and don't forget to warm up!

1. Supta Baddha Koṇāsana (Reclined Cobbler's Pose)

Benefits: 

1. Gently opens up hips and groins. 

2. Calms the mind and reduces fatigue

3. May ease menstrual cramps and lower back discomfort.

Suitable for all menstrual phases

How to do it: 

1. Lie on your back. Bend your knees and bring the soles of your feet together. 

2. Let your knees fall open to the sides. 

3. Place your arms by your sides or on your stomach. Breathe slowly and deeply. 

4. Hold for 3-5 minutes.

2. Viparita Karani (Legs-Up-the-Wall Pose)  

Benefits: 

1. Calms the mind and reduces stress 

2. Relieves tired legs

3. May ease pelvic tension and lower back discomfort during menstruation.

Suitable for all menstrual phases

How to do it: 

1. Sit close to a wall and lie on your back. 

2. Swing your legs up to rest against the wall. 

3. Keep your arms relaxed by your sides. 

4. Let your body feel heavy and calm. Close your eyes and breathe deeply. 

5. Hold for 5-15 minutes.

3. Utthita Pārśvakoṇāsana (Extended Side Angle Pose) 

Benefits: 

1. Strengthens the legs

2. Great opening of the chest and the shoulders

3. Overall body muscle strength

4. Reduces backache

5. Reduces Menstrual discomfort

Suitable for all menstrual phases

How to do it: 

1. Stand with feet wide apart. Turn one foot out and bend one knee. 

2. Place your forearm on the bent knee or your hand on the floor. 

3. Stretch the other arm over your head, forming a straight line. 

4. Keep your chest open and hold for 30-60 secs.

4. Padmāsana (Lotus Pose)

Benefits: 

1. Stretches ankles and knees

2. Strengthens spine

3. Stimulates abdominal and pelvic organs

4. Calms the brain

5. Beneficial for some during menstruation.

Suitable for all menstrual phases

Note - people with knee issues, please be mindful of the stretch limit/capacity of your body

How to do it: 

1. Sit with legs extended. Gently place one foot on the opposite thigh, then the other. 

2. Keep your spine straight and then place your hands on your knees. 

3. Hold for 1-3 minutes 

5. Jānu Śīrṣāsana (Head-to-Knee Forward Bend) 

Benefits: 

1. Stretches spine, hamstrings, and groins

2. Stimulates abdominal organs

3. Calms brain

4. Gentle compression may soothe period discomfort.

Suitable for all menstrual phases

How to do it: 

1. Sit with legs extended. Bend one knee and place the foot against the inner thigh of the other leg. 

2. Inhale, lengthen your spine. 

3. Exhale, fold forward over the straight leg, reaching hands toward the foot. 

4. Keep the back long and breathe deeply. 

5. Hold for 30-60 secs on each side.

Find Your Rhythm: Poses to Build Confidence and Relieve Tension

Are you prepared to advance your practice? Building on fundamental strengths, intermediate yoga postures introduce more challenging variants and elaborate sequences. To further sharpen your awareness and develop more physical and mental mastery, try these asanas! 

But remember, some suggest modifying or skipping deep twists and inversions during your period, but the most important rule is to listen to your body. If a pose feels supportive, proceed with gentle awareness. If you feel any strain or cramping, simply ease out of it. If you have any other specific medical considerations, please consult with your doctor. 

1. Ardha Pincha Mayurasana (Dolphin Pose)

Benefits: 

1. Strengthens arms, core, and legs 

2. Opens shoulders and increases spinal and shoulder mobility 

3. Calms the nervous system, may relieve stress 

4. Some individuals find that it can offer relief from menstrual discomfort

Note: Listen to your body on this one. Deep twists can sometimes increase discomfort during your period, so either skip or try a gentler variation.

How to do it: 

1. Start on hands and knees. 

2. Place forearms on the ground, shoulder-width apart. 

3. Tuck toes under, lift hips up and back like an upside-down "V". 

4. Keep your head between your arms, gaze at your feet. 

5. Keep legs and back straight. 

6. Hold for 30-60 secs.

2. Uṣṭrāsana (Camel Pose) 

Benefits: 

1. Stretches the front body

2. Strengthens back

3. Improves posture

4. Stimulates abdomen

5. Might offer mild period relief. 

Suitable for all menstrual phases

How to do it: 

1. Kneel on the floor with knees hip-width apart. 

2. Place your hands on your lower back or heels. 

3. Press your hips forward and gently arch your back. 

4. Lift your chest and look up or back. 

5. Hold for 15-20 secs and release slowly to avoid dizziness.

3. Malāsana (Garland Pose) 

Benefits: 

1. Stretches ankles, groins, and back

2. Tones the abdomen & improves hip mobility

3. Hip opening can relieve menstrual tension. 

Suitable for all menstrual phases

How to do it: 

1. Stand with feet wider than hips. Turn feet slightly out. 

2. Bend knees and lower into a deep squat. 

3. Bring palms together at your chest. 

4. Press elbows against knees to open hips. 

5. Keep your back straight and chest lifted. Hold for 30-60 secs.

4. Ardha Matsyendrāsana (Half Lord of the Fishes Pose) 

Benefits: 

1. Increases spinal flexibility

2. Stretches hips, shoulders, and neck

3. Stimulates abdominal organs

4. Twist may ease menstrual discomfort.

Note: Listen to your body on this one. Deep twists can sometimes increase discomfort during your period, so either skip or try a gentler variation. 

How to do it: 

1. Sit with your legs straight. Bend your left knee and place your foot outside your right thigh. 

2. Bend your right leg and tuck your foot near your left hip. 

3. Place your left hand behind you and your right elbow outside your left knee. 

4. Inhale and lengthen your spine; exhale and twist to your left. 

5. Look over your shoulder. Hold for 30 seconds. Repeat on the other side.

5. Supta Pādānguṣṭhāsana (Reclining Hand-to-Big-Toe Pose) 

Benefits: 

1. Stretches hamstrings, hips, and groins

2. Strengthens knees

3. A gentle hip stretch may ease menstrual tension

Suitable for all menstrual phases

How to do it: 

1. Lie on your back with both legs extended. . 

2. Bend your left knee toward your chest. Gently straighten the leg toward the sky and hold your toe with both the hands (use a strap if needed or hold your ankle or calf for a gentler stretch). 

3. Gently pull the left leg toward you. 

4. Keep your shoulders relaxed and breathe deeply. 

5. Hold for 30-60 secs on each side.

Elevate Your Practice: Advanced Yoga for Mind-Body Mastery

Explore challenging yoga poses and push yourself. These complex poses call for a great deal of strength, flexibility, and focus.

But make sure to do them under expert guidance and slow practice only!

1. Ardha Chandrāsana (Half Moon Pose) 

Benefits: 

1. Strengthens legs

2. Stretches the groins, hamstrings, and spine

3. Improves balance

4. Hip opening might relieve period cramps

Suitable for all menstrual phases

How to do it: 

1. Stand tall. Step one foot forward, bend the knee, and place the same-side hand on the ground or a block. 

2. Lift the back leg straight and raise the other arm. 

3. Open your chest to the side. 

4. Balance and hold for 20 secs for each side.

2. Parivrtta Jānu Śīrṣāsana (Revolved Head-to-Knee Pose) 

Benefits: 

1. Stretches spine, shoulders, and hamstrings

2. Stimulates abdominal organs

3. Opens chest

Note: Listen to your body on this one. Deep twists can sometimes increase discomfort during your period, so either skip or try a gentler variation. 

How to do it: 

1. Sit with one leg extended and the other knee bent, foot near the inner thigh. 

2. Twist your torso toward the bent knee. 

3. Reach the opposite arm over your head toward the extended foot. 

4. The other arm rests on the bent knee or the floor. 

5. Hold for 30-60 secs on each side.

3. Vasisthasana (Side Plank Pose)

Benefits 

1. Strengthens arms, wrists, shoulders, core, and legs.

2. Improves balance and stability.

3. Tone abdominal muscles, especially obliques.

4. Stretches wrists, legs, and sides of the body.

5. Enhances focus and concentration.

Note: Listen to your body on this one. Deep twists can sometimes increase discomfort during your period, so either skip or try a gentler variation. 

How to do it:

1. From the plank, shift weight to one hand and the outer foot. 

2. Stack feet, align the top shoulder over the bottom wrist, and extend the top arm straight up. 

3. Engage your core and lift your hips to maintain a straight line from head to heels. Hold for 15-30 secs, then repeat on the other side.

4. Natarajasana (Dancer's Pose / Lord of the Dance Pose)

Benefits:

1. Stretches shoulders, chest, thighs, groins, and abdomen.

2. Strengthens legs and ankles.

3. Improves balance and concentration.

4. Enhances posture and spinal flexibility.

5. Opens the heart and promotes feelings of grace and joy.

6. May help improve coordination.

Suitable for all menstrual phases

How to do it:

1. Stand tall. Bend one knee, reaching back to hold the foot. 

2. Extend the opposite arm forward. 

3. Kick back with the bent leg, lifting the thigh and chest. Maintain balance on the standing leg, keeping your gaze forward. 

4. Hold for 15 secs, then gently release and repeat on the other side.

5. Eka Pada Rajakapotasana I (One-Legged King Pigeon Pose I - Prep/Variation)

Benefits:

1. Deeply opens the hips, groins, and psoas muscles.

2. Stretches the thighs, hamstrings, and back.

3. Opens the chest and shoulders.

4. Improves posture and spinal flexibility.

5. Stimulates the abdominal organs.

Note: Listen to your body on this one. Deep twists can sometimes increase discomfort during your period, so either skip or try a gentler variation.

How to do it:

1. From hands and knees, bring one knee forward towards your wrist, with the foot angled slightly. 

2. Extend the other leg straight back. 

3. Square your hips forward, inhale to lengthen your spine, and exhale to gently fold forward or stay upright with a backbend, supporting with your hands. 

4. Hold for 15 secs, then switch sides.

Conclusion

This is just a starting point, and the best yoga practice for your period will be one that feels nourishing and supportive for your individual needs. Experiment with these poses and find what brings you the most comfort and ease during this time. Happy Stretching ;)

And now for some exciting news...

Drumroll please!!! 

As you all showed so much love to our special Saathi Yoga Cards last year, we’re excited to announce that we created a brand new 2025 edition of the cards just for you! They’re a perfect companion for your at-home practice.

Keep an eye out for our email newsletter and stay tuned to our Instagram and website to be the first ones to know when they drop! 

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