Yoga & Menstruation, Many women avoid exercise and yoga during their monthly periods. But it is safe &rather helpful to do certain yogasanas during the periods. Seated and supine positions will be useful as the lower part of body mostly feels heavy during menstruation. Some asanas especially inverted poses put pressure or stress on abdomen & stomach or pelvic region. Thus these are not recommended in period.

Symptoms of menstruation vary from women to women from low to severe (cramp, constipation, mood swings, leg pain, breast tenderness, heavy flow etc). One can practice following poses to get relieved from the common symptoms.

Helpful asanas during periods:

  1. BaddhaKonasana (Cobbler’s pose) – Helps to open pelvic region

    2. JanuSirsasana (Head to knee Pose) – Streching of harmstring in simple forward bend




  1. UpavisthaKonasana (Seated Straddle) – Stretching of Hamstring plus inner thighs & lengthening of spine


  1. Paschimottasana (Seated Forward Bend) – Opening of Hamstring& calves, good stretch to back.


  1. Setubandhasana (Supported Bride Pose)- gives gentle backbend, relives back pain.



  1. SuptaBaddhaKonasana (Goddness Pose) – Opening groin, hips & relaxing.

  1. Vajrasana– Relives constipation, helful in digestion as it stimulate Vajra Nadi, Strengthen the lower back, legs & thighs.


  1. Marjarasana (Cat pose)- relieve cramps & stomach pain, good stretch to spine, contraction & relaxation of abdominal & back


  1. Vyghrasana (Tiger pose)– tones to spinal nerve, stretching of abdominal muscles, stimulate blood circulation


  1. Shashankasana (Child pose) – Blood flow increases to lower abdomen helps to get relief from menstruation pain

  1. Pawanmuktasana (Wind relieving pose) – abdominal and lower back muscles are relaxed,  blood flow in the pelvic region is enhanced, easy passage of gas

Asanas to avoid during periods:

The main type of asanas are inversions (upside-down), and twisting poses should be avoided in periods. During inversions the uterus is pulled towards the head and causes the broad ligaments to be over stretched which cause partial collapse of the veins, leaving open arteries to continue pumping blood. This can lead to vascular congestion and increased menstrual bleeding. Therefore, avoid following asanas.

  1. Bharadvajasana (Bharadvaja’s Twist)
  2. Paripurna Navasana (Boat pose)
  3. Pincha Mayurasana (Feathered Peacock Pose)
  4. AdhoMukhaVrksasana (Handstand)
  5. Krounchasana (Heron Pose)
  6. ViparitaKarani (Legs-Up-the-Wall Pose)
  7. Halasana (Plow pose)