can we do yoga during periods

You can do yoga during periods, but it’s essential to listen to the body and practice gentle poses. Yoga can help relieve from menstrual cramps, reduce stress, and improve blood circulation during periods. However, tiring or inverted poses should be avoided as they may disrupt the natural menstrual flow and may lead to heavy flow.

Yoga Poses to Avoid During Periods

  1. Inversions (e.g., Headstand, Shoulder Stand, Handstand) – These can interfere with natural blood flow and create pressure on the reproductive organs.

  2. Intense Core Work (e.g., Boat Pose, Plank Variations) – Excessive abdominal engagement may worsen cramps and may increase the flow.

  3. Deep Twists (e.g., Revolved Triangle, Revolved Chair Pose) – it may cause discomfort and put extra pressure on the abdomen.

  4. Strong Backbends (e.g., Wheel Pose, Camel Pose) – May overstretch the abdominal area.

Yoga Poses to Perform During Periods

  1. Child’s Pose (Balasana) – It relieves lower back pain and calms the nervous system.

  2. Butterfly Pose (Baddha Konasana) – It helps improve blood circulation and reduces tension.

  3. Seated Forward Bend (Paschimottanasana) – It stretches the lower back and relieves cramps.

  4. Reclining Bound Angle Pose (Supta Baddha Konasana) –It provides relaxation and reduces stress.

  5. Cat-Cow Stretch (Marjaryasana-Bitilasana) – Eases menstrual cramps and gives flexibility.

Corpse Pose (Savasana) – Promotes deep relaxation and relieves from fatigue.

Benefits of Doing Yoga During Periods

Practicing yoga during menstruation can be highly beneficial if it is done mindfully. Gentle yoga poses can help alleviate discomfort, regulate mood swings, and promotes overall well-being.

1. Relieves Menstrual Cramps

Certain yoga poses help relax the pelvic muscles and improve blood circulation, reducing cramps and lower abdominal pain.

2. Reduces Bloating and Digestive Issues

Light stretching and movement help ease bloating, constipation, and indigestion, which are common during periods.

3. Eases Lower Back Pain

Yoga poses like Child’s Pose and Cat-Cow Stretch relieve tension in the lower back, providing instant relief from pain.

4. Balances Mood and Reduces Stress

Periods often bring mood swings, irritability, and anxiety due to hormonal fluctuations. Yoga promotes relaxation by activating the parasympathetic nervous system, reducing stress and enhancing emotional balance.

5. Improves Blood Circulation

Gentle yoga movements enhance blood flow, ensuring that oxygen and nutrients reach all body parts, reducing fatigue and weakness.

6. Promotes Relaxation and Better Sleep

Deep breathing exercises and restorative yoga poses calm the nervous system, leading to improved sleep and relaxation.

7. Helps with Hormonal Balance

Regular yoga practice helps regulate hormonal changes, reducing symptoms of PMS (Premenstrual Syndrome) like headaches, mood swings, and irritability.

Best Yoga Poses for Periods:

Child’s Pose (Balasana) – Relaxes the lower abdomen and back.
Butterfly Pose (Baddha Konasana) – Improves blood circulation and relieves bloating.                                                                                                                                                                                                                                   Reclining Bound Angle Pose (Supta Baddha Konasana) – Reduces stress and fatigue.
Seated Forward Bend (Paschimottanasana) – Eases lower back pain and calms the mind.
Cat-Cow Stretch (Marjaryasana-Bitilasana) – It Relieves cramps and promotes flexibility.

Avoid intense or inverted poses (like Headstand & Shoulder Stand) as they can disrupt natural blood flow.

Dr. Sunita Singh Rathore

Dr. Sunita Singh Rathore

Dr. Sunita Singh Rathore is a highly experienced fertility specialist with over 15 years of expertise in assisted reproductive techniques. She has helped numerous couples achieve their dream of parenthood with a compassionate and patient-centric approach.