Can we do yoga during periods?

Many people might ask, can we do yoga during periods? Well, the answer is yes, yoga during periods can be beneficial, especially if you’re experiencing uncomfortable symptoms.

Yoga is a practice of breathing and holding different positions, called Asanas. Several of the yoga asanas during periods are inversion positions, which require the head to be below the level of the heart. That’s why doing yoga poses during a period is sometimes considered controversial, and many believe that it’s better to avoid it completely during this time. Others feel that some positions should be limited.

Some people choose to ignore their period and go on with their daily activities. Others prefer to take it easy and wait until their symptoms have passed. Regardless of how you feel about your period, yoga may help with the symptoms that you are experiencing.

6 Poses of Yoga during periods

1. Cobbler’s Pose (Baddha Konasana)

Since the lower half of the body may feel heavy during the period, seated acts can be especially helpful. You may stay in each disguise for several twinkles.

Baddha Konasana, the Cobbler’s Pose, opens up the pelvic region. For a gentler interpretation, come into a forward bend using a bolster or several folded robes to support your torso. This may help you relax indeed more.

2. Head to Knee Pose (Janu Sirsasana)

To do the disguise

– Extend your right leg and place the bottom of your left bottom on your right inner ham.

– Center your torso over the right leg and fold forward.

– Come back through the Cobbler’s disguise to set up for the other side.

The Head to Knee disguise, Janu Sirsasana, stretches the hamstrings. It’s a simple stretch that allows you to concentrate on one leg at a time. It also helps you gently outstretch your hips and groin.

3. Seated Straddle (Upavistha Konasana)

Open both your legs wide into Upavistha Konasana, the Seated Straddle. However, you can do a more supported forward fold by adding a bolster or robes, If you’d like. This disguise stretches the hamstrings and inner shanks while also dragging the chine.

You can go as deep as you’d like then or remain sitting upright. During periods, it may not feel comfortable to deeply bend forward. Know that this is completely fine and it’s important to hear your body.

4. Seated Forward Bend (Paschimottanasana)

To do the pose:

-Bring both legs outstretched for a forward bend.

-Lengthen the spine in a seated position before coming forward. Imagine the pelvis as a bowl that is tipping forward as you come down.

-The Seated Forward Bend, Paschimottanasana, goes deeper in opening the hamstrings and calves. It also gives your back a nice stretch.

Be sure to follow your breath as you ease into this bend. Because of your period, you may want to round your spine a little.

However, your yoga instructor may advise against doing so.

5. Supported Bridge Pose (Setu Bandha Sarvangasana)

To do the pose:

-Lie down on your back.

-Press into your feet to lift the hips slightly and slide a yoga block under them for support.

-To come out, press into the feet to lift the hips again and slide the block out.

This pose, Setu Bandha Sarvangasana, is similar to a back bend.

This very gentle back-bend can help relieve back pain associated with menstruation.1 ​If you’re in a lot of discomforts due to period cramps, it may be a good idea to stick with the shorter option on your yoga block.

6. Goddess Pose (Supta Baddha Konasana)

To do the pose:

-Stay in a reclined position with your knees bent.

-Release your knees out to the sides and down to your mat.

-Bring the bottoms of your feet together. Placing a bolster under the length of your spine can feel great here.

You may notice that this is a reclined version of Cobbler’s Pose. Supta Baddha Konasana, Goddess Pose, is all about opening your groin and hips while relaxing.

If you can stay in this pose for several minutes, it’s a great way to end your session. Five to 10 minutes in a meditative state in Goddess Pose can help you relax.