This article is part of the Yoga and menstrual cycle series, a collection of tips to adapt your yoga practice to each phase of your cycle. Discover how poses can support you through hormonal changes.
To better understand how your menstrual cycle works and its impacts on your daily life, also check out our dedicated article.
Periods are sometimes synonymous with discomfort, pain, and fatigue. But did you know that yoga can be a true ally during this time of the month? Gentle, soothing, and adaptable, yoga is not limited to physical activity; it is also a practice that helps you experience your menstrual cycle better.
By adopting the right poses and listening to your body, it is possible to relieve cramps, improve blood circulation, and promote deep relaxation. This article guides you in integrating yoga into your menstrual routine and making it a valuable ally.
Article Summary
1- Why practice yoga during your period?
During your period, the body undergoes hormonal variations that can cause cramps, fatigue, and a drop in energy. Yoga acts as a natural response to soothe these discomforts.
- Relieving menstrual pain: Cramps are often due to muscle contractions in the pelvic region. Adapted yoga poses help relax these muscles and reduce pain.
- Improving blood circulation: By stimulating circulation in the lower abdomen, yoga helps decrease the feeling of heaviness and promotes the elimination of metabolic waste.
- Reducing stress and promoting relaxation: Stress hormones, such as cortisol, can amplify menstrual symptoms. Yoga, especially through breathing exercises, calms the nervous system and soothes the mind.
Practicing yoga during your period thus means combining physical and emotional well-being.
2- 7 ideal yoga poses for your period
Certain yoga poses are particularly beneficial during your period, as they target the areas where tension is most frequent: the lower back, the abdomen, and the hips. Here is a selection of simple and effective poses:
Child's Pose (Balasana):
This back-stretching pose helps release tension in the spine and the lower abdomen. It also offers a feeling of comfort and safety.
How to do it?
Sit on your heels, lean forward, and extend your arms in front of you, resting your forehead on the floor.
Seated Forward Bend (Paschimottanasana):
By gently stretching the back of the body, this pose soothes stress and improves blood circulation.
How to do it?
Sit with your legs extended in front of you, lean your torso forward, and grab your ankles or feet if possible.
Butterfly Pose (Baddha Konasana):
A simple and effective pose to open the hips, release pelvic tension, and promote blood circulation. It is perfect for calming the mind and reconnecting with your body.
How to do it?
Sit on the floor, bring the soles of your feet together in front of you, and let your knees open out to the sides. Hold your feet with your hands and slightly straighten your back. Maintain the pose while breathing deeply.
Cat-Cow Pose (Marjaryasana-Bitilasana):
An alternation between flexion and extension of the spine to stimulate circulation in the pelvic region and reduce abdominal tension.
How to do it?
On all fours, inhale while slightly arching your back (Cow) and exhale while rounding your spine (Cat).
Revolved Abdomen Pose (Jathara Parivartanasana):
In a gentle twist, this pose helps relax the lower back muscles.
How to do it?
Lie on your back, bring one knee to your chest, then let it gently fall to the other side while keeping your shoulders on the floor.
Half Bridge Pose (Setu Bandhasana):
This pose helps open the pelvic region, gently stretch the lower back, and stimulate blood circulation. It is particularly beneficial if you feel tension or a feeling of heaviness.
How to do it?
Lie on your back, bend your knees, and place your feet flat on the floor hip-width apart. On an inhale, gently lift your hips towards the ceiling while keeping your shoulders and head firmly anchored to the floor. Hold the pose for a few breaths, then slowly lower down on an exhale.
Downward-Facing Dog (Adho Mukha Svanasana):
This pose stretches the back of the legs, the back, and relieves tension accumulated in the shoulders. It also helps improve blood circulation and relax the mind. However, some people prefer to avoid it during their period due to the slight inversion it involves.
How to do it?
On all fours, place your hands shoulder-width apart and your knees hip-width apart. On an exhale, lift your hips up and back to form an inverted "V". Keep your heels close to the floor and your spine stretched. Breathe deeply.
Note: If you feel unusual discomfort or pressure in the pelvic region, replace this pose with Child's Pose (Balasana).
❌ Poses to avoid: Inversions, such as the headstand (Sirsasana) or shoulder stand (Sarvangasana), are not recommended during your period.
3- Adapting your practice during your period
Periods are often a time when the body calls for rest and kindness. Adjust your practice according to your energy level and how you feel that day:
- Favor gentle yoga: Yin yoga or Hatha yoga, with slow and restorative poses, are ideal.
- Pay attention to your comfort: If a pose causes discomfort, modify it or replace it with a more suitable variation.
- Avoid intense practices: Power yoga or hot yoga can worsen fatigue.
The essential thing is to respect your needs: a minimalist but regular practice can bring great benefits.
4- Tips for practicing yoga during your period
Listen to your body:
Each person experiences their period differently. If you feel very tired or have intense pain, favor restorative poses and breathing exercises. If your energy is up, a light practice can be beneficial.
Choose suitable clothing:
Comfortable clothing is essential. For example, we recommend the French brand Kitiwake, which offers clothing specially designed for gentle practices like yoga. Their breathable and stretchy fabric hugs your movements without ever compressing, while adding an elegant touch. Their ethical and responsible manufacturing is a real plus, perfectly in line with our values at Luneale.
Choose a period product that does not disrupt your practice:
If you prefer external products, La Culotte Luneale is ideal for light to heavy flows and offers you reliable and comfortable protection during your sessions. Thanks to its absorbent and leak-proof design, you can practice with peace of mind, even in the most demanding poses.
If you prefer internal products, La Cup Luneale is an excellent option. Its perfect fit guarantees optimal comfort, even for dynamic practices, and it allows you to fully focus on your yoga without fearing leaks.
Stay well hydrated:
During your period, the body loses fluids, which can lead to fatigue and dehydration. Drink regularly before and after your session to promote recovery.
By following these tips, you will fully enjoy the benefits of yoga while respecting your body's needs.
Conclusion
Yoga is much more than just a physical activity: it is a valuable tool to support each phase of your menstrual cycle. During your period, it offers a way to relieve pain, soothe the mind, and reconnect with your body in an atmosphere of well-being.
To discover the poses adapted to the other phases of your cycle, continue reading with our Yoga and menstrual cycle series.
To go further in the natural management of your menstrual pain, also discover our article: 9 natural solutions to relieve your period pain.
A big thank you to the yoga clothing brand Kitiwake for providing us with the visuals to illustrate this article.
