Menstruation & Yoga | What to Strictly Avoid and What to Embrace

Every woman experiences her menstrual cycle differently. While some move through it with ease, many face cramps, fatigue, mood swings, or low energy. During these days, the body naturally asks for more rest and mindful movement.

Yoga, when practiced correctly, can ease discomfort and bring balance. But the wrong postures can worsen pain, increase flow, or disturb your energy. That’s why it’s important to know what to avoid and what to embrace during menstruation.

In the video, I demonstrate exactly which postures to avoid and which to embrace during your cycle. Practice with awareness, and let your body guide you.

Postures to Strictly Avoid During Menstruation

1. Inversions (Headstand, Shoulderstand, Handstand, etc.)

2. Reversing the natural downward flow of energy can cause hormonal imbalance and increase discomfort.

3. Deep Backbends

4. They overstretch abdominal and pelvic muscles that are already sensitive.

5. Strong Core Work (like intense crunches or Navasana)

6. Adds unnecessary pressure to the abdomen and lower back.

7. Fast or Heating Pranayama (Kapalabhati, Bhastrika)

8. Can overheat the body and intensify cramps or irritability.

9. High-Intensity or Jerky Movements

10. Exhausts the body when it actually needs gentleness.

Postures and Practices to Embrace

1. Gentle Forward Bends

2. Eases lower back pain and relaxes the abdomen. (e.g., Janu Sirsasana with support)

3. Restorative Hip Openers

4. Helps release pelvic tension and improves blood circulation. (e.g., Supta Baddha Konasana)

5. Supported Child’s Pose (Balasana)

6. Calms the nervous system and reduces cramps.

7. Mild Twists

8. Gentle seated twists release tension in the spine and abdominal region.

9. Pranayama & Relaxation

10. Deep breathing, Nadi Shodhana (alternate nostril breathing), and Yoga Nidra help soothe emotions and promote rest.

Menstruation is not a time to push through pain—it’s a time to listen to your body. With the right postures, breath, and mindset, yoga can transform your cycle from a period of discomfort into a period of deep connection with yourself.