Each phase brings its own set of physical and emotional changes, and adapting your yoga practice around this can give you comfort, support, and empowerment throughout your cycle.

Putting your body into specific yoga poses can alleviate symptoms commonly related to periods such as back pain, cramping and bloating. It helps balance emotions, your mood and can also help to relieve discomfort. Practicing yoga for your period can significantly reduce pain, abdominal swelling, and cramps associated with your period.

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Menstruation Phase: Rest and Renewal

The menstrual phase is a time for rest and self-care. Experiencing discomfort and fatigue during this time is normal, and so gentle, restorative yoga poses for your period can offer much needed relief.

Child’s Pose (Balasana): Begin your practice with Child’s Pose, a soothing pose that gently stretches the lower back and opens the hips. This calming posture helps release tension and promotes relaxation.

Supine Bound Angle Pose (Supta Baddha Konasana): Lying on your back with the soles of your feet together, this reclined pose opens the hips and groin, promoting a sense of ease. It’s a restorative posture that can alleviate menstrual discomfort.

Legs up the wall (Viparita Karani): Elevating your legs against a wall can help reduce bloating and ease lower back pain. This inversion also encourages relaxation, making it an ideal pose during menstruation.

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Follicular Phase: Energizing the Body and Mind

The follicular phase starts at the end of menstruation and continues through to ovulation, and it comes with an energy boost. It’s during this phase you want to focus on yoga poses that build strength and also boost your mood.

Sun Salutations (Surya Namaskar): Start with a series of Sun Salutations to warm up the body. This dynamic sequence enhances blood circulation, energizes the body, and uplifts the spirit. Coordinate each movement with your breath for an empowering flow.

Warrior Poses (Virabhadrasana I and II): Channel your inner strength and power with Warrior I and II poses. These asanas build physical strength and invite a sense of empowerment. Feel the grounding energy as you hold these yoga poses, connecting to your inner strength.

Bridge Pose (Setu Bandhasana): This backbend strengthens the legs, opens the chest, and stimulates the thyroid gland. As you lift your hips up high, focus on creating space in the chest, giving a sense of expansiveness and vitality.

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Ovulatory Phase: Openness and Energy

During your ovulatory phase, which typically occurs mid-cycle, you get a surge in energy and a sense of openness. Embrace yoga poses that reflect this spark of energy and expansiveness.

Camel Pose (Ustrasana): Open your heart with Camel Pose. This backbend stretches the front of the body, promoting emotional release and a sense of openness. As you arch backwards, focus on the feeling of your belly expanding as you inhale.

Triangle Pose (Trikonasana): This standing pose stretches the sides of the body, encouraging balance and openness. Engage your core as you extend your arms, creating a sense of expansiveness and strength.

Goddess Pose (Utkata Konasana): This powerful standing hip opener is particularly beneficial due to its empowering and energizing qualities. A deep stretch in the hips, inner thighs and chest, this expansive posture promotes vitality during a naturally energetic phase. Symbolically representing feminine energy, goddess pose is a dynamic way for women to connect to their inner power.

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Luteal Phase: Nurturing and Calming the System

The luteal phase, coming in after ovulation and leading up to menstruation, can bring hormonal fluctuations and a whirlwind of emotion.Try yoga poses that can offer you comfort and soothe your nervous system.

Supported Shoulderstand (Salamba Sarvangasana): Inversions like Supported Shoulderstand can help alleviate symptoms such as anxiety and irritability. This pose calms the nervous system, improves circulation, and provides a sense of tranquility.

Seated Forward Fold (Pashchimottanasana):

Sitting with legs extended and slightly bent knees, hinge at the hips to reach forward in this forward bend. Paschimottanasana is a calming pose that stretches the spine and hamstrings, promoting relaxation and grounding.

Cat-Cow pose (marjaryasana-bitilasana): Flow between Cat and Cow poses to release tension in the spine. This gentle, rhythmic movement encourages flexibility and alleviates lower back discomfort.

Cultivating a mind to body connection

Throughout your menstrual cycle, bringing in more healthy mindfulness habits and incorporating things like breathwork and meditation into your routine can really enhance the benefits of your yoga practice.

Restorative poses

Incorporate restorative, hip-opening poses like Supta Baddah Konasona throughout your practice. Poses like this can provide a deep sense of relaxation, support your body’s natural healing process and offer an emotional release.

Pranayama (breathing techniques)

Explore breathing techniques like alternate nostril breathing (Nadi Shodhana), this will balance your nervous system. Focused and intentional breathing reduces stress, can help you sleep and improve your overall well-being.

Yoga’s emphasis on mindfulness and being present allows you to connect with your bodies through each phase of your menstrual cycle. By tailoring your practice to the unique needs of each phase, you can cultivate a deeper understanding of your body and invite a sense of comfort and empowerment.