I’ve been practicing yoga for about two years now and I’m trying to understand what the traditional teachings say about practicing during my cycle. Some days I feel totally fine and energetic, but other times [especially the first couple days] I’m exhausted and crampy. I’ve heard conflicting advice - some teachers say to avoid inversions completely, while others say gentle practice is actually beneficial.
Are these poses that can help? Anything I should avoid?
I’m curious what others have learned about this from their teachers or traditional texts? Are there specific poses or types of practice that are considered more appropriate during menstruation according to classical yogic wisdom? I want to honor my body but also maintain my practice in a way that feels respectful to the tradition [if that makes sense].
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When I studied Ashtanga, they traditionally recommend complete rest from asana practice during the first few days of your cycle. That changed how I approach my own practice during my time. I listen more closely to what my body needs rather than pushing through, and some months that means gentle stretches while other months it means full rest
I seem to alternate. Sometimes it helps alleviate everything and other times I can’t even stomach the thought. Listen to your body.
Exploring woman-specific yoga guidance really opened up my practice during my cycle. There are flows designed specifically for our needs rather than just “general” modifications but it’s all about listening to yourself. While I’m still learning what works best for my body each month, having that female-focused perspective has made me feel more confident about honoring my practice and natural rhythms.
Moon salutations are pure magic during menstruation.
Instead of the heating sun salutations, these cooling sequences honor the lunar energy within us. I learned them through an Ayurvedic yoga teacher who explained how they work with our natural rhythms rather than against them. Gentle side stretches and low lunges are the way to go.
Incorporating cooling pranayama like Sitali (the cooling breath where you curl your tongue) has been absolutely big for those hot, uncomfortable moments.
Just a note from someone who once avoided inversions during ‘that time’ like they were hot lava (spoiler: I may have been a tad dramatic) - while some traditional texts warn against going upside down during menstruation, newer research suggests that as long as it feels right for your body, it’s totally fine to include them.
Turns out my years of scheduling my practice around my cycle with military precision might have been. slightly unnecessary? Always good to honor what feels best for you personally, rather than blindly following older guidelines like I did, convinced I’d somehow turn inside out if I dared attempt a headstand on day two.
Adriene has her video specifically for cramps and PMS, but I know what you mean with the conflicting advice. It’s like every teacher has their own ‘rules’ about what’s safe during our cycle! This is my go-to sequence even for different energy levels during my cycle.
Oh my goodness, I LOVE practicing however my body and soul are calling me to! YES!
I’ve heard all about avoiding inversions too, but honestly I skip them all the time anyway because they’re just not my jam (and that’s totally okay!)! Some days my body is like ‘VINYASA FLOW TIME!’ and I’m all about that flowing energy! Other days it’s screaming ‘YIN PLEASE!’ and I melt into those delicious long holds!
Sometimes my practice is literally just being on my mat doing absolutely nothing, and that’s still yoga too! Listen to YOUR beautiful body! Trust YOUR inner wisdom! It knows exactly what you need! And hey, maybe let’s not stress too much about what some ancient dudes decided was ‘right’, your practice is YOURS and it’s PERFECT just the way it is!
My grandmother always said ‘during your moon time, keep your feet warm and your head cool’. Turns out she was onto something.
Traditional Chinese medicine and Ayurveda both focus on avoiding cold foods and keeping the lower body warm during menstruation. I’ve started practicing with cozy socks and placing a warm wheat bag on my lower back during seated poses. The warmth helps everything relax and flow better.
During my teacher training, we were gently reminded that each body carries its own wisdom, especially during our moon time - the most important practice is listening to what feels nourishing rather than following rigid rules.
My joints feel softer and more open during my cycle, so I tend to embrace grounding, stable poses that help me feel held and supported rather than dynamic flows. Listen to your body if it wants to adapt a flow or a position. Trust that it knows what it needs.
Creating a gentle restorative sequence with lots of props (bolsters, blankets, and blocks ) to support poses that open and cool the body has been incredibly soothing during my moon days, especially when everything feels heavy and crampy.
From a medical standpoint, there’s absolutely no reason to skip your yoga practice during your period.
Crtain yoga traditions do suggest modifications for menstruating practitioners, some schools advise against inversions and deep twists during this time (though honestly, the research on this is pretty mixed and mostly based on traditional beliefs rather than science).
(One of) the beautiful things about yoga is learning to honor what your body needs in each moment. During my cycle, I really tune in and let my body guide the practice. Some days, that means child’s pose and gentle stretches are all I can manage. Other days I’m flowing through my regular vinyasa or even popping up into crow pose.
Listen to your body’s wisdom, if something feels good, go for it. If your energy is low, embrace a more restorative practice. There’s no ‘right’ way except what serves you in that moment. Your practice is always there for you, however, you need to show up on your mat.
One thing I’ve noticed? Gentle yoga can sometimes exacerbate my bloating if I don’t pair it with some light cardio earlier in the day! So if you find gentle poses aren’t easing your discomfort a bit of movement before or after might help.
Some months I can flow through my regular practice with just minor modifications, while other times I need to completely shift to restorative poses like Supta Baddha Konasana with lots of bolster support.
Our bodies have their own wisdom if we just pause to listen. My teacher encouraged me to see my cycle as an opportunity to explore the gentler, more introspective side of yoga rather than something that interrupts my practice. After all, isn’t yoga in the end about honoring where we are in each moment?
My muscles feel so much more flexible and responsive than usual (maybe it’s just me being more conscious of my body?) am I the only one who sometimes feels better at yoga when I’m on?
