Yoga During Periods: What to Do, What to Avoid, and Asanas for Pain Relief
Whether to do yoga during your period is a question many women ask. The short answer: yes, you can, if it feels right for your body. At this time the goal of yoga is not to sweat, but to ease pain and discomfort.
The first rule: listen to your body
Every woman’s period is different. Some feel a lot of pain and tiredness on the first two days, others none at all. If you are very tired, resting completely is perfectly fine. If you feel up to it, try the gentle asanas below.
Asanas that bring relief during periods
- Balasana (Child’s Pose)Relaxes the back and lower belly. Knees slightly apart, a pillow under your forehead.
- Marjariasana (Cat-Cow)For back pain and stiffness, slowly with the breath.
- Baddha Konasana (Butterfly)Opens the pelvic area. Don’t press your knees down hard.
- Supta Baddha KonasanaButterfly lying down, with pillows under your knees. Very restful.
- Janu SirsasanaOne leg straight, the other bent, folding forward gently. Don’t pull hard.
- PawanmuktasanaEases bloating and gas. Bring your knees gently towards your chest.
- Shavasana5 minutes of Shavasana with a hot water bottle on your belly is very soothing.
What to avoid during periods
- Inversions such as Sarvangasana and Shirshasana. Traditional yoga advises avoiding these during periods.
- Kapalbhati and other fast breathing pranayama.
- Asanas that strain the belly, such as Naukasana and plank.
- Deep twists and very strenuous flows.
Pranayama that helps
- Anulom Vilom, slowly and without holding the breath.
- Bhramari, which calms the mind and eases irritability.
- Long belly breathing, lying down.
See a gynaecologist if you have severe pain that medicine does not ease, very heavy bleeding, very irregular periods or bleeding between periods. These can be signs of PCOD, fibroids or another condition.
If your periods are irregular because of PCOD, also read yoga for PCOD. Once your period is over, you can go back to your regular practice.
Frequently asked questions
Is it safe to do yoga during periods?
Yes, gentle yoga and pranayama are usually safe and can ease pain too. Avoid strenuous asanas and inversions, and rest if you are tired.
Which yoga is best for period pain?
Balasana, Supta Baddha Konasana, Marjariasana and Pawanmuktasana usually bring the most relief.
Can I do Surya Namaskar during my period?
Many women skip Surya Namaskar on the first two days or do it very slowly. If your body feels good, you can do a few gentle rounds.
Can I join a yoga class during my period?
Yes. Tell your teacher, so they can give you gentler versions for those days.
This article is general information, not medical advice. If you have a health condition, an injury or are pregnant, talk to your doctor before you start yoga.
