Yoga during Period

Understanding the unique needs of the menstrual cycle and adapting yoga practice accordingly allows women to enhance their well-being and deepen their connection to yoga.

Back in 2022, Dr. Geeta Iyengar, daughter of the great yoga master B.K.S. Iyengar, gave a talk in Poland on yoga for women, emphasizing the importance of adjusting the practice during menstruation to maintain both physical and emotional balance.

While there are some general guidelines, every woman is different – it’s essential to listen to your body and honor what it needs during this time.

Menstruation is a natural process triggered by the endocrine system. Each month, the uterine lining prepares for a possible pregnancy. If fertilization doesn’t occur, hormone levels drop, the follicle ruptures, and the lining is shed, resulting in bleeding.

On average, women lose between 50 and 200 ml of blood during menstruation. The cycle length varies (typically 21 to 35 days), and bleeding usually lasts 2 to 7 days.

During these days, when energy, strength, and hormones fluctuate, the body calls for gentleness, rest, and compassion – both on and off the mat.

How to restore hormonal balance through yoga?

Menstruation is a time of rest and renewal for every woman, but that doesn’t mean yoga should be avoided entirely. With the right yoga poses, the body can receive gentle support during this phase, helping to ease discomfort and support hormonal health in the long run.

Instead of twists or dynamic sequences, it’s best to focus on reclining, restorative poses such as:

• Supta Svastikasana
• Supta Baddha Konasana
• Supta Virasana
• Matsyasana

These positions promote deep relaxation and can help relieve cramps, fatigue, headaches, and overall tension.

Using props like a bolster to support the forehead or gently open the chest can further increase comfort and help you feel grounded.

During menstruation, it’s best to avoid inversions and balancing poses such as:

• Headstand (Sirsasana)
• Handstand (Adho Mukha Vrksasana)
• Forearm stand (Pincha Mayurasana)

These may interfere with the natural downward flow and can lead to discomfort or complications.

However, once the period ends, these inversions become valuable again. Reintroducing them into your practice can help restore hormonal balance, stimulate energy flow, and revitalize the system.

Learn more about practicing yoga during menstruation by watching the recording of an online workshop with Claudia Lamas Cornejo, whose courses and teachings inspire women around the world.

Although the live session has already taken place, you can now access the full recording, which offers:

• valuable insights on adapting your yoga practice during your period,
• practical techniques to support your body and mind during this sensitive phase,
• and inspiration for a deeper connection to your cycle and a more intuitive, cyclical yoga practice.

The recording is available for purchase anytime, anywhere — watch it at your own pace.