Is Yoga Safe During Your Periods? Here's What Experts Say

Yoga is known for offering holistic benefits to the mind and body. However, its suitability during periods still raises questions. Several studies and experts suggest that gentle yoga practice can be beneficial but precautions should be taken to ensure comfort and safety. To clear the clouds, we spoke to Ms Nityatara Raina, Yoga Therapist, Rehabilitation and Sports Medicine from Sir H. N. Reliance Foundation Hospital to understand in depth about yoga suitability during periods.

Is Yoga Safe During Periods

Ms Nityatara Raina said, “During menstruation, the body experiences hormonal shifts and varying levels of energy. Advocates of yoga during periods suggest that gentle asanas can alleviate menstrual discomfort and promote relaxation. However, inversions and intense poses may not be advisable due to potential discomfort or increased flow.”

“While practising yoga during periods, it’s essential to listen to your body and modify poses as needed. Avoiding strenuous activities and inverted poses is generally recommended to prevent discomfort and support the body's natural processes,” she added.

Yoga Poses You Can Practise During Periods

Here are the recommended yoga poses for periods:

Child's Pose (Balasana)

Known for its calming effect, this pose gently stretches the lower back and hips, providing relief from cramps.

Cat-Cow Pose (Marjaryasana-Bitilasana)

This gentle flow between two poses helps to warm up the spine, easing tension and promoting circulation.

Supine Twist (Supta Matsyendrasana)

A restorative twist that relieves back pain and opens the chest, aiding in relaxation.

Forward Fold (Paschimottanasana)

This seated pose stretches the spine and hamstrings, soothing the nervous system.

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Supported Bridge Pose (Setu Bandhasana)

Helps to relieve menstrual discomfort by opening the chest and improving circulation to the pelvic region.

Corpse Pose (Savasana)

A relaxation pose that allows the body to rest and restore energy levels. Incorporating breath work, or pranayama, during yoga can further enhance relaxation and alleviate menstrual symptoms.

Ujjayi Breathing

Also known as "ocean breath," Ujjayi involves gently constricting the back of the throat while breathing deeply through the nose. It helps to calm the mind and regulate the nervous system, promoting relaxation.

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Bhramari Pranayama

Often referred to as "humming bee breath," Bhramari involves inhaling deeply and then making a gentle humming sound while exhaling. This practice can reduce stress, anxiety, and headaches, providing relief during menstruation.

Ms Nityatara Raina said, “Gentle yoga during menstruation can be safe and beneficial for many women, providing relief from cramps, promoting relaxation, and supporting overall well-being. However, it’s crucial to consult with a healthcare provider or experienced yoga instructor who can offer personalised guidance based on individual needs and comfort levels.”

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