Yoga for Periods

Menstruation can cause pain, discomfort, and changes in mood and energy levels. Periods and the days leading up to it can feel challenging, but yoga can help us get through it. 

During our cycles, the body can start feeling like it is not supporting us, not listening, and even acting up. Hormones fluctuate and when they do, we can feel weird and off.  

Yoga is being increasingly embraced as a way of life, helping us with wellness and well-being. And not just physical health, yoga also helps with creating a shift in emotions, approach, and lifestyle.

Because of this, yoga can be a friend, support, and anchor during our periods, seeing us through and helping us navigate through days when we need deeper care. 

How does Yoga help during Periods?

Yoga helps prepare the body and mind not just for the pain of period cramps but the other symptoms of PMS (pre-menstrual syndrome) as well, like mood swings, bloating, and fatigue.

When we do yoga, we pay close attention to the body. It helps us engage in self-care. When we are in touch with the body, we can listen to what it is feeling, how it is changing, and what it needs. 

It helps us find relief from back pain and other PMS aches, decreases stress hormones like cortisol, relaxes the body, and calms the nervous system. 

The Best Yoga Poses for Periods 

Here are some poses that you can either practice stand-alone or as part of your yoga flow. You can hold them for as long as you feel good, anywhere between 5 to 15 minutes. The key is to feel supported.  

1. Apanasana (Knees to Chest pose)

This pose is a gentle way to create flow and balance in the pelvic region. It releases excess pressure from the pelvis and lower back, thus helping reduce pain from cramps.

Lie down on your back and draw your knees gently towards your chest. As you inhale, while holding your knees with both your hands, release them slightly away from the chest. As you exhale, hug your knees back in. 

2. Supta Matsyendrasana (Supine Spinal Twist)

This is a gentle posture that stretches the spine, thighs, and shoulder, all while the body is resting. Because this pose involves a twist, it generates a mild movement in the pelvic region and brings it relief. 

Lie down on your back in a T position – your arms stretched out on either side with your palms facing down. Bend your right knee and place the right foot on your left knee. Now drop your right knee over to the left side of your body and gently turn your head and neck to look at your right fingertips. Hold this for as long as it feels good. Then repeat on the other side. 

3. Supported Balasana (Child's Pose)

Child's pose is great for generating relief in the pelvic area. However, rather than making it an active child's pose, you can make it restorative by supporting yourself with cushions or blankets. 

You can rest your head, belly, and heart on cushions to create a deep sense of relief and calm. Breathe in this pose for as long as you feel comfortable. 

4. Supported Bridge Pose (Setu Bandha Sarvangasana)

This is again a restorative pose that works on releasing any tension and stress from the abdominals, hip, and back. It also keeps the chest open so you are breathing deeply into the body. 

To practice, lie on your back with your feet flat on the floor. Knees are bent and hip distance apart. Move your feet closer to your hips and while pressing down firmly through your feet, raise your hips to lift them. Keep folded blankets ready and insert them under your hips. Rest in this position. 

In Closing

If there is excessive bleeding or discomfort, intense yoga practice is not recommended. At such times, you can either take a break from your yoga practice or choose a more restorative style of yoga. The much talked about 'listen to your body' needs to come into play here.