Can You Practice Yoga While Menstruating?

Traditionally it has been mostly men that have practiced yoga. We will therefore not find any information about the impacts of yoga on menstruation in the Sutras or the Bhagavad Gita.

At Pattabhi Jois’ institute in Mysore, India, women are asked to stay home and rest during their menstrual cycle. He called it ‘Lady Holiday’. This is due to the understanding that women have less energy during this time and should rest. However there are many women who report they feel more energized and yoga even helps to reduce premenstrual symptoms.

Menstruation and Inversions

There is a common debate as to whether inversions are harmful during menstruation. This is because the blood and energy is not flowing in its natural direction. Downward facing dog and Uttanasana (standing forward fold) are considered to be acceptable, as these are milder inversions. Shoulder stand or headstands are considered too intense during these days of the month.

A long held fear of inversions during menstruation was the development of endometriosis (a condition where endometrial tissue grows on your ovaries, bowel, and tissues lining the pelvis). This has now been proven incorrect. Another concern is the occurrence of vascular congestion during days of heavier flow. This is especially if inversions are held longer than one minute. It is important to note that there are no clinical studies that support this claim.

In yoga there is an energy responsible for elimination called apana. Due to the natural downward flow of this energy some teachers claim to not practice inversions during the menstruation to not interfere with the flow of apana. If you want to stay on the safe side, refrain from inversions during the heavier days or use gentler alternatives like legs up against the wall. Most importantly listen to your body. If any pose does start making you feel uncomfortable, take a break in child’s pose until you feel ready to continue the practice.

Poses to reduce PMS

Many women suffer from premenstrual symptoms before their menstruation. In the US alone 40% of all women report they suffer from PMS. (Yoga Journal) These include irritability, bloating, headaches and heaviness in the pelvic area. Some even experience a heightened emotional state or suffer from light depression, since the body and mind are connected. Yoga can reduce these symptoms. As always, it is important to listen to your body and take every yoga practice as its own. Try not to compare it to days without PMS in order to eliminate competition with yourself.

Supta Padangusthasana – reclined hamstring stretch

Supta Baddha Konasana – reclined bound angle pose

Baddha Konasana – bound angle pose

Jathara Parivartanasana – reclined spinal twist

Upavistha Konasana – wide legged seated forward fold

Viparita Karani – legs up the wall pose or hips on a block (block stand)

Prasarita Padottanasana – standing wide legged forward fold

Adho Mukha Svanasana – downward facing dog

Setu Bandhasana – bridge pose (block optional)


Savasana – corpse pose

Reasons To Practice During Your Menstruation

Practicing yoga during your period will increase blood circulation, which can be beneficial to reduce bloating. The meditative and mindful aspect of yoga is incredibly beneficial to reduce cramps, hormone-induced moodiness and soothes intense cravings, such as those for sugar. (Elite Daily)

Yoga further releases endorphins, the body’s own happy hormones, and it calms the central nervous system. In addition yoga increases the flow of oxygenated blood to the reproductive organs. 

A study has shown that a 30 minute, twice a week practice of only 4 selected asanas and Surya Namaskar has improved PMS over 12 weeks. Hence a regular yoga practice, not only during PMS, can have great benefits for your general well being during menstruation. (Science Direct). If you feel energized enough to practice, yoga holds many benefits to relieve your moodiness, cramps and pain.

About the Author

This blog post is written by Julia Grässer, Doron Yoga Teacher alumni, who did her 300h yoga teacher studies at Doron Yoga & Zen Center. As part of her thesis she writes articles about the practical implementation of yoga in our modern times.
This series of Yoga Philosophy blog posts provides a taste of her theoretical studies. Please feel free to comment and share your thoughts here, email Julia directly at julia@warriorprincessyoga.net or visit her website.