Menstruation often brings discomfort, fatigue, and mood swings, leading many to wonder if they should pause their exercise routine. Yoga, known for its holistic benefits, can be a gentle and effective way to ease menstrual symptoms. Here's what you need to know about practicing yoga during your period. 

Benefits of Yoga During Menstruation 

Relieves Cramps 

Certain yoga poses help relax the abdominal muscles, improving blood circulation and reducing menstrual cramps. Poses like the Child’s Pose and Supine Twist can gently stretch and soothe the lower back and abdomen.

Reduces Stress and Mood Swings 

The hormonal fluctuations during menstruation can cause mood swings and anxiety. Yoga focuses on deep breathing and mindfulness, which can help calm the mind and stabilize emotions. 

Boosts Energy Levels 

Fatigue is a common symptom during periods. Gentle yoga can help improve energy levels by enhancing circulation and oxygen flow throughout the body. 

Supports Digestion 

Bloating and digestive discomfort are common during menstruation. Yoga poses like the Cat-Cow Stretch can help stimulate digestive organs, promoting better digestion and reducing bloating. 

Recommended Yoga Poses for Your Period 

If you’re curious about which yoga poses are best to practice during your period, several studies suggest that certain asanas can help alleviate menstrual cramps by stretching and strengthening the back and pelvic floor muscles. Here’s one to consider: 

Cobra Pose (Bhujangasana) 

In Cobra Pose, start by lying face down on your yoga mat with your legs extended behind you. Place your palms flat on the floor next to your chest, aligning them under your shoulders, and keep your elbows tucked close to your body. As you inhale, gradually straighten your arms to lift your chest and head off the ground while keeping your toes pointed. Maintain a calm breath as you hold this position for 15 to 30 seconds before exhaling and gently lowering yourself back down. 

Child’s Pose (Balasana) 

Child’s Pose is a restorative and grounding position that gently stretches the lower back, hips, and thighs. It helps to relieve tension and promotes a sense of calm, making it an excellent choice during your period. This pose encourages deep breathing, which can help reduce stress and alleviate menstrual discomfort. 

Cat-Cow Stretch (Marjaryasana-Bitilasana) 

The Cat-Cow stretch is a fluid sequence that enhances spinal flexibility and alleviates back pain. By gently moving between the arched "cow" position and the rounded "cat" position, this stretch helps to massage the abdominal organs, promoting better digestion and easing cramps. It also encourages mindful breathing, which can further reduce period-related tension. 

Supine Twist (Supta Matsyendrasana) 

The Supine Twist is a gentle twisting pose that targets the lower back and abdominal area. This pose helps to relieve cramps and improve digestion by stimulating the digestive organs. Additionally, it promotes spinal mobility and encourages the release of tension in the lower back, leaving you feeling relaxed and refreshed. 

Yoga Poses to Avoid 

While many yoga poses are beneficial during menstruation, some may not be suitable due to their intense nature or positioning. Here are a few to avoid: 

Inversions (e.g., Headstand, Shoulder Stand) 

Inversions can disrupt the natural flow and potentially cause discomfort or exacerbate cramps. 

Intense Core Work (e.g., Boat Pose) 

Engaging in intense core exercises may increase discomfort and strain the abdominal muscles. 

Deep Backbends (e.g., Wheel Pose) 

These poses can put pressure on the lower back and abdomen, potentially worsening cramps. 

Hygiene and Comfort During Yoga on Your Period 

When practicing yoga during your period, choosing the right hygiene products and clothing is essential for comfort and confidence. There are numerous menstrual products available today, including tampons, pads, menstrual cups, and discs. The key is to select what feels most comfortable for you. Many people prefer using a tampon or menstrual cup during yoga, as these options provide discreet protection and flexibility. However, if you experience a heavier flow, you might want to combine a tampon with a pantyliner or opt for a good high flow pads for active wear. 

Conclusion 

Practicing yoga during your period can be a beneficial way to manage symptoms like cramps, mood swings, and fatigue. By focusing on gentle and restorative poses, you can enhance your well-being and find comfort throughout your menstrual cycle. Remember to listen to your body and adjust your practice as needed. With the right approach, yoga can be a soothing companion during menstruation.