{"id":2917,"date":"2020-01-20T10:18:43","date_gmt":"2020-01-20T10:18:43","guid":{"rendered":"http:\/\/www.akshiyogashala.org\/?p=2917"},"modified":"2026-05-05T09:27:48","modified_gmt":"2026-05-05T09:27:48","slug":"yoga-in-periods","status":"publish","type":"post","link":"https:\/\/akshiyogashala.org\/blog\/yoga-in-periods\/","title":{"rendered":"Yoga During Periods: Should You Practice or Rest?"},"content":{"rendered":"<p data-start=\"253\" data-end=\"379\">For many women, the question comes up every month:<br data-start=\"303\" data-end=\"306\" \/><strong data-start=\"306\" data-end=\"379\">should you practice yoga during your period, or is it better to rest?<\/strong><\/p>\n<p data-start=\"381\" data-end=\"422\">The honest answer is \u2014 both can be right.<\/p>\n<p data-start=\"424\" data-end=\"704\">Yoga is not a fixed routine you follow no matter what. It\u2019s a practice of awareness. And during menstruation, the body is already going through a natural process of release. Some days you may feel open to gentle movement, and some days even getting on the mat feels like too much.<\/p>\n<p data-start=\"706\" data-end=\"721\">Both are valid.<\/p>\n<hr data-start=\"723\" data-end=\"726\" \/>\n<h2 data-section-id=\"1e0zs9n\" data-start=\"728\" data-end=\"762\">Can You Do Yoga on Your Period?<\/h2>\n<p data-start=\"764\" data-end=\"834\">Yes \u2014 but the way you practice matters more than whether you practice.<\/p>\n<p data-start=\"836\" data-end=\"867\">For some, gentle yoga can help:<\/p>\n<ul data-start=\"868\" data-end=\"958\">\n<li data-section-id=\"1fcrcs6\" data-start=\"868\" data-end=\"885\">reduce cramps<\/li>\n<li data-section-id=\"1jpp2ba\" data-start=\"886\" data-end=\"913\">ease lower back tension<\/li>\n<li data-section-id=\"1mmnmtt\" data-start=\"914\" data-end=\"941\">calm the nervous system<\/li>\n<li data-section-id=\"ii38uz\" data-start=\"942\" data-end=\"958\">improve mood<\/li>\n<\/ul>\n<p data-start=\"960\" data-end=\"1115\">At the same time, there are days when the body asks for rest instead. Ignoring that and pushing through a strong practice usually does more harm than good.<\/p>\n<p data-start=\"1117\" data-end=\"1215\">A simple guideline:<br data-start=\"1136\" data-end=\"1139\" \/><strong data-start=\"1139\" data-end=\"1215\">if practice feels supportive, continue \u2014 if it feels like effort, pause.<\/strong><\/p>\n<h4><span style=\"font-weight: 400;\">\u00a0<\/span><\/h4>\n<h2 data-section-id=\"ic7i0k\" data-start=\"1222\" data-end=\"1253\">Why Gentle Practice Can Help<\/h2>\n<p data-start=\"1255\" data-end=\"1416\">During menstruation, energy levels often drop, and the body becomes more sensitive. A slower, softer practice can support this phase rather than work against it.<\/p>\n<p data-start=\"1418\" data-end=\"1441\">Many women notice that:<\/p>\n<ul data-start=\"1442\" data-end=\"1589\">\n<li data-section-id=\"s9lq8e\" data-start=\"1442\" data-end=\"1501\">forward folds help release tension in the lower abdomen<\/li>\n<li data-section-id=\"1wzszmn\" data-start=\"1502\" data-end=\"1539\">gentle twists can reduce bloating<\/li>\n<li data-section-id=\"j2zjw6\" data-start=\"1540\" data-end=\"1589\">restorative poses calm emotional fluctuations<\/li>\n<\/ul>\n<p data-start=\"1591\" data-end=\"1684\">This is not about \u201cfixing\u201d anything \u2014 just creating a bit more space and comfort in the body.<\/p>\n<hr data-start=\"1686\" data-end=\"1689\" \/>\n<h2 data-section-id=\"fx5jvh\" data-start=\"1691\" data-end=\"1718\">When It\u2019s Better to Rest<\/h2>\n<p data-start=\"1720\" data-end=\"1790\">There are times when skipping practice is the most intelligent choice.<\/p>\n<p data-start=\"1792\" data-end=\"1831\">You may want to rest if you experience:<\/p>\n<ul data-start=\"1832\" data-end=\"1931\">\n<li data-section-id=\"raoi4l\" data-start=\"1832\" data-end=\"1849\">strong cramps<\/li>\n<li data-section-id=\"1t3c5jr\" data-start=\"1850\" data-end=\"1874\">fatigue or dizziness<\/li>\n<li data-section-id=\"atf6v5\" data-start=\"1875\" data-end=\"1893\">heavy bleeding<\/li>\n<li data-section-id=\"h4aaf4\" data-start=\"1894\" data-end=\"1931\">low energy or emotional overwhelm<\/li>\n<\/ul>\n<p data-start=\"1933\" data-end=\"2038\">On such days, even a short relaxation (like lying in Shavasana or practicing simple breathing) is enough.<\/p>\n<p data-start=\"2040\" data-end=\"2074\">Yoga doesn\u2019t always mean movement.<\/p>\n<hr data-start=\"2076\" data-end=\"2079\" \/>\n<h2 data-section-id=\"u8c7t9\" data-start=\"2081\" data-end=\"2107\">What to Avoid (and Why)<\/h2>\n<p data-start=\"2109\" data-end=\"2217\">In many traditional yoga schools, certain practices are reduced or avoided during menstruation \u2014 especially:<\/p>\n<ul data-start=\"2219\" data-end=\"2352\">\n<li data-section-id=\"1unu8dw\" data-start=\"2219\" data-end=\"2274\">strong inversions (like Headstand or Shoulderstand)<\/li>\n<li data-section-id=\"1iwn398\" data-start=\"2275\" data-end=\"2296\">intense core work<\/li>\n<li data-section-id=\"1oy6o4p\" data-start=\"2297\" data-end=\"2315\">deep backbends<\/li>\n<li data-section-id=\"15m83zh\" data-start=\"2316\" data-end=\"2352\">very dynamic or heated sequences<\/li>\n<\/ul>\n<p data-start=\"2354\" data-end=\"2505\">The reasoning is simple:<br data-start=\"2378\" data-end=\"2381\" \/>the body is already moving in a downward, releasing direction. Strong effort or pressure can feel uncomfortable or draining.<\/p>\n<p data-start=\"2507\" data-end=\"2614\">That said, this is not a strict rule for everyone.<br data-start=\"2557\" data-end=\"2560\" \/>With experience, some practitioners adapt differently.<\/p>\n<p data-start=\"2616\" data-end=\"2679\">But if you\u2019re unsure \u2014 it\u2019s better to choose a softer approach.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2920\" src=\"http:\/\/www.akshiyogashala.org\/wp-content\/uploads\/2019\/12\/modify-fish-pose.jpg\" alt=\"Supported Back Bends - yoga asana during menstruation\" width=\"643\" height=\"362\" srcset=\"https:\/\/akshiyogashala.org\/blog\/wp-content\/uploads\/2019\/12\/modify-fish-pose.jpg 700w, https:\/\/akshiyogashala.org\/blog\/wp-content\/uploads\/2019\/12\/modify-fish-pose-300x169.jpg 300w, https:\/\/akshiyogashala.org\/blog\/wp-content\/uploads\/2019\/12\/modify-fish-pose-480x270.jpg 480w\" sizes=\"auto, (max-width: 643px) 100vw, 643px\" \/><\/p>\n<h2 data-section-id=\"6fodh9\" data-start=\"2686\" data-end=\"2730\">Recommended Yoga Practices During Periods<\/h2>\n<p data-start=\"2732\" data-end=\"2805\">Instead of a full dynamic class, you can focus on a few supportive poses.<\/p>\n<h3 data-section-id=\"lky8ys\" data-start=\"2807\" data-end=\"2839\">Gentle and Restorative Poses<\/h3>\n<ul data-start=\"2840\" data-end=\"2993\">\n<li data-section-id=\"njtjbm\" data-start=\"2840\" data-end=\"2893\">Supta Baddha Konasana (Reclined Bound Angle Pose)<\/li>\n<li data-section-id=\"1ngljqr\" data-start=\"2894\" data-end=\"2921\">Balasana (Child\u2019s Pose)<\/li>\n<li data-section-id=\"dko8cn\" data-start=\"2922\" data-end=\"2993\">Viparita Karani (Legs Up the Wall \u2014 optional, depending on comfort)<\/li>\n<\/ul>\n<h3 data-section-id=\"1cqvwep\" data-start=\"2995\" data-end=\"3018\">Light Forward Folds<\/h3>\n<ul data-start=\"3019\" data-end=\"3125\">\n<li data-section-id=\"de037j\" data-start=\"3019\" data-end=\"3086\">Paschimottanasana (Seated Forward Fold \u2014 soft, without pulling)<\/li>\n<li data-section-id=\"1w3vrnl\" data-start=\"3087\" data-end=\"3125\">Janu Sirsasana (Head-to-Knee Pose)<\/li>\n<\/ul>\n<h3 data-section-id=\"jyvcg9\" data-start=\"3127\" data-end=\"3144\">Gentle Twists<\/h3>\n<ul data-start=\"3145\" data-end=\"3206\">\n<li data-section-id=\"zk6lmz\" data-start=\"3145\" data-end=\"3169\">Supine spinal twists<\/li>\n<li data-section-id=\"1ojredn\" data-start=\"3170\" data-end=\"3206\">Easy seated twists without force<\/li>\n<\/ul>\n<p data-start=\"3208\" data-end=\"3281\">The key is not how many poses you do \u2014 but how you feel while doing them.<\/p>\n<p data-start=\"4434\" data-end=\"4529\">\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3008\" src=\"http:\/\/www.akshiyogashala.org\/wp-content\/uploads\/2019\/11\/What-You-Should-Know-Before-You-Do-This-Asana.jpg\" alt=\"Butterfly pose\" width=\"700\" height=\"450\" srcset=\"https:\/\/akshiyogashala.org\/blog\/wp-content\/uploads\/2019\/11\/What-You-Should-Know-Before-You-Do-This-Asana.jpg 700w, https:\/\/akshiyogashala.org\/blog\/wp-content\/uploads\/2019\/11\/What-You-Should-Know-Before-You-Do-This-Asana-300x193.jpg 300w, https:\/\/akshiyogashala.org\/blog\/wp-content\/uploads\/2019\/11\/What-You-Should-Know-Before-You-Do-This-Asana-480x309.jpg 480w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<h4><strong>\u00a0Shavasana (Corpse Pose):<\/strong><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2922\" src=\"http:\/\/www.akshiyogashala.org\/wp-content\/uploads\/2019\/12\/Top-5-Health-Benefits-of-Savasana-Corpse-Pose.jpg\" alt=\"Shavasana (Corpse Pose) best asana during menstruation\" width=\"549\" height=\"330\" srcset=\"https:\/\/akshiyogashala.org\/blog\/wp-content\/uploads\/2019\/12\/Top-5-Health-Benefits-of-Savasana-Corpse-Pose.jpg 799w, https:\/\/akshiyogashala.org\/blog\/wp-content\/uploads\/2019\/12\/Top-5-Health-Benefits-of-Savasana-Corpse-Pose-300x180.jpg 300w, https:\/\/akshiyogashala.org\/blog\/wp-content\/uploads\/2019\/12\/Top-5-Health-Benefits-of-Savasana-Corpse-Pose-768x461.jpg 768w, https:\/\/akshiyogashala.org\/blog\/wp-content\/uploads\/2019\/12\/Top-5-Health-Benefits-of-Savasana-Corpse-Pose-480x288.jpg 480w\" sizes=\"auto, (max-width: 549px) 100vw, 549px\" \/><\/p>\n<h2 data-section-id=\"1pgy1wp\" data-start=\"3288\" data-end=\"3319\">The Most Important Principle<\/h2>\n<p data-start=\"3321\" data-end=\"3367\">There is no universal rule that fits everyone.<\/p>\n<p data-start=\"3369\" data-end=\"3475\">Some women feel better moving.<br data-start=\"3399\" data-end=\"3402\" \/>Some feel better resting.<br data-start=\"3427\" data-end=\"3430\" \/>And for most, it changes from cycle to cycle.<\/p>\n<p data-start=\"3477\" data-end=\"3550\">Yoga during menstruation is not about discipline.<br data-start=\"3526\" data-end=\"3529\" \/>It\u2019s about listening.<\/p>\n<hr data-start=\"3552\" data-end=\"3555\" \/>\n<h2 data-section-id=\"1f2s547\" data-start=\"3557\" data-end=\"3591\">A Note from Teaching Experience<\/h2>\n<p data-start=\"3593\" data-end=\"3715\">In our classes in Rishikesh, we usually suggest students treat these days as a time to slow down rather than push forward.<\/p>\n<p data-start=\"3717\" data-end=\"3768\">When the practice becomes softer, many notice that:<\/p>\n<ul data-start=\"3769\" data-end=\"3869\">\n<li data-section-id=\"g49psv\" data-start=\"3769\" data-end=\"3797\">the body recovers faster<\/li>\n<li data-section-id=\"sctu78\" data-start=\"3798\" data-end=\"3826\">the mind becomes quieter<\/li>\n<li data-section-id=\"lv34c9\" data-start=\"3827\" data-end=\"3869\">the relationship with practice changes<\/li>\n<\/ul>\n<p data-start=\"3871\" data-end=\"3932\">It becomes less about achievement \u2014 and more about awareness.<\/p>\n<h2 data-section-id=\"1i4vszw\" data-start=\"3939\" data-end=\"3966\">FAQ: Yoga During Periods<\/h2>\n<p data-start=\"3968\" data-end=\"4118\"><strong data-start=\"3968\" data-end=\"4016\">Can I do yoga on the first day of my period?<\/strong><br data-start=\"4016\" data-end=\"4019\" \/>If you feel okay \u2014 yes, but keep it gentle. If there is pain or heaviness, rest is a better option.<\/p>\n<p data-start=\"4120\" data-end=\"4316\"><strong data-start=\"4120\" data-end=\"4172\">Is it safe to do inversions during menstruation?<\/strong><br data-start=\"4172\" data-end=\"4175\" \/>Many traditions recommend avoiding them, especially if you feel discomfort. It\u2019s best to listen to your body rather than follow strict rules.<\/p>\n<p data-start=\"4318\" data-end=\"4432\"><strong data-start=\"4318\" data-end=\"4351\">Which yoga helps with cramps?<\/strong><br data-start=\"4351\" data-end=\"4354\" \/>Gentle forward folds, restorative poses, and relaxed twists are often helpful.<\/p>\n<p data-start=\"4434\" data-end=\"4529\"><strong data-start=\"4434\" data-end=\"4488\">Is it okay to skip yoga completely during periods?<\/strong><br data-start=\"4488\" data-end=\"4491\" \/>Yes. Rest can be part of the practice.<\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>For many women, the question comes up every month:should you practice yoga during your period, or is it better to rest? The honest answer is \u2014 both can be right. Yoga is not a fixed routine you follow no matter what. It\u2019s a practice of awareness. And during menstruation, the body is already going through [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2923,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1],"tags":[133,134,135,136,137,138,139,140,141],"class_list":["post-2917","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-asana-practice-during-periods","tag-can-i-do-yoga-in-my-periods","tag-can-we-do-yoga-in-periods","tag-dos-and-donts-during-menstruation","tag-moon-days-and-yoga","tag-yoga-and-menstruation","tag-yoga-help-relief-pain-during-periods","tag-yoga-in-period","tag-yoga-in-periods"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga in periods or yoga during menstruation - Why and How?<\/title>\n<meta name=\"description\" content=\"Yoga in periods. 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