Yoga, known for its harmonizing effects on the body and mind, offers an ideal form of gentle exercise during periods. It provides not just physical relief from menstrual discomforts but also promotes emotional balance and stress relief.
In this post, we will learn how incorporating yoga into your routine during menstrual periods can be a soothing and nurturing practice. We’ll discuss the best yoga poses during period, the benefits they offer, and important considerations to keep in mind to ensure a comfortable and beneficial experience.
Can We Do Yoga During Periods?
Yes, you can do yoga during menstrual period.
In fact, certain yoga poses can be beneficial, helping to alleviate symptoms like cramps, bloating, and mood swings. However, it’s important to approach yoga during menstruation with some considerations
Yoga Asanas During Periods (Best Poses)
Following are the best yoga postures during periods:
1. Supta Baddha Konasana (Reclining Bound Angle Pose)
Supta Baddha Konasana, also known as Reclining Bound Angle Pose, is a restorative yoga pose that is excellent for relaxation and can be particularly soothing during menstruation.
2. Balasana (Child’s Pose)
It is one of the best yoga poses to do during periods. It is a grounding forward bend where you fold over your legs.
Instructions:
- Start by kneeling on your mat.
- Bring your big toes to touch while keeping your knees as wide as your mat or closer together.
- Exhale and fold your torso over your thighs, extending your arms forward or letting them rest by your sides.
- Rest your forehead on the mat.
3. Viparita Karani
It is a restorative inversion where you lie on your back with your legs extended vertically up a wall.
Instructions:
- Sit with one side of your body against the wall.
- Gently turn to lie flat on your back while extending your legs up the wall.
- Your buttocks can be right up against the wall or a few inches away, depending on your comfort.
- Let your arms rest by your sides or on your abdomen, palms facing up.
4. Marjaryasana-Bitilasana
Marjaryasana-Bitilasana, commonly known as the Cat-Cow Pose, is a gentle flowing sequence that is safe and beneficial to practice during menstrual periods.
Instructions:
Position yourself on a yoga mat or comfortable surface on all fours. Ensure your knees are directly below your hips and your wrists, elbows, and shoulders are in line and perpendicular to the floor.
5. Setu Bandha Sarvangasana
Setu Bandha Sarvangasana, also known as Bridge Pose, is safe to practice during menstrual periods, and offers some benefits.
Instructions:
- Lie on your back on a yoga mat with your knees bent and feet flat on the floor. Keep your feet hip-width apart and parallel, and place your arms alongside your body with palms facing down.
- Ensure your heels are close enough to your sit bones that you can graze them with your fingertips.
- On an exhale, press your feet and arms into the floor and lift your hips up towards the ceiling. Keep your thighs and feet parallel.
- Roll your shoulders underneath your body and try to clasp your hands together below your pelvis, straightening your arms as much as possible to open up your chest.
- Keep your knees aligned over your ankles and avoid splaying them outwards.
- Stay in the pose for 30 seconds to 1 minute, breathing deeply.
- To come out of the pose, unclasp your hands and slowly lower your hips to the floor on an exhale.
