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Should I do yoga on my period?

Periods 101
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Should I do yoga on my period?

A lot of people wonder whether they should do yoga during their period. The answer is that it really depends on how you're feeling. If you're feeling up for it, then by all means, go ahead and downward dog to your heart's content. However, if you're feeling a bit low energy, it might be best to choose a style of yoga that’s right for you or modify your practice based on what feels right.

Of course, there are always exceptions to the rule. If you have a regular yoga practice and you're feeling well, there's no reason why you can't keep doing yoga on your period. In fact, some people find that their yoga practice helps to ease symptoms. 

Ultimately, it's important to listen to your body and do what feels right for you. If you're not sure, talk to your yoga teacher or another trusted source of advice.

Emily from Yoga by Emmy says, “I find that practising yoga on my period actually helps to relieve my symptoms as I'm taking the time to really listen to my body. So many think that yoga is about doing handstands & getting better at a pose, which some might find challenging on their period when energy levels are lower, but for me practising yoga on my period allows me to tune in to what I need. From dropping my knees in chaturanga to resting more frequently in child’s pose or just swapping my vinyasa class for a restorative one instead, it's your body & your choice."

Does practising inversions while menstruating have any side effects?

Just like with any other yoga pose, you need to listen to your body and only practise what your body feels comfortable with. If you experience minor symptoms like mild dizziness, nausea, mood swings and headaches, try a gentler yoga practice. Avoid heavy workouts and any other exercise that makes you feel worse, not better after you're done practising yoga on your period.

Although there are no side effects as such whilst practising yoga inversions during your period, it’s always best to listen to your body and stop if you need to.

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What yoga can do for you during your period

When your period arrives, it can throw a major wrench in your day. Whether it makes you uncomfortable enough not to exercise or they stop you in your tracks during a workout, periods can cause you to skip yoga class. However, there are still several benefits to practising yoga during your period. Here are a few ways that yoga can help you feel more comfortable and less crampy during menstruation.

Relieve cramps

If you're looking for an easy way to relieve your menstrual cramps, yoga may be a great option for you. From improving your mood to reducing tummy-wrenching cramps, yoga and stretching can help alleviate some of the discomforts that come along with your period.

Regulate your hormones

The practice of yoga can be very beneficial for balancing hormones in the body. Yoga is also an excellent way to support the natural menstrual cycle and help balance it. Asanas affect the body in different ways, and that impacts hormones as well.

Reduce stress and anxiety

In addition to reducing stress and anxiety, yoga encourages mental and physical relaxation. In addition to promoting flexibility, relieving tension, and alleviating menstrual pain, yoga positions are also known to relax the body.

Improve your sleep

If you’re struggling to sleep during your period, you should definitely consider practising yoga before you sleep. This could be a good way to wind down for the evening and prepare your body for sleep.

Improve pelvic blood flow

Blood flow to the pelvis can be restricted due to tight muscles around the pelvis or incorrect pelvic alignment. Incorporate hip and thigh stretching asanas into your yoga practice to increase pelvic circulation. By doing this, you'll promote healthy blood flow in the pelvic area, which can make menstrual pains less intense.

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What period products should I use on my period when practising yoga?

During yoga, you've got to be able to move freely and without restriction in order to get the most out of your practice. That's why period pants are the way to go if you're doing yoga during your period.

Period pants are designed to give you the freedom to move your body how you want without having to worry about leaks or stains. They're also super comfortable, so you can focus on your practice and not on your period.

If you're looking for the best period pants on the market, check out our reusable period pants reviews.

Yoga positions during periods 

In terms of yoga poses and adaptations, there are several schools and countless variations. So it can be quite overwhelming trying to figure out which one is right for you. Whether you have a significant amount of yoga experience or none at all, we want to help you get started.

While everyone's experience with menstruation is unique, these top 3 positions are an effective way to treat and prevent menstrual cramps.

#1 - Child's pose

The child's pose is a common and familiar yoga position. This post is designed to target the pain that is experienced mainly in the back. 

Start off by starting with your knees. Fold forward. Extend your arms forward on the floor and bend down as far as you can go. The muscles in your lower back need to be slowly stretched so you can relax your hips.

#2 - Cat Cow

The cat cow pose is great for targeting your back and your abdominal muscles.

Start off in the cow pose by getting onto your hands and knees. Ensure your knees are aligned underneath your hips. Next, as you breathe in, gently stretch your head upwards. Drop your belly towards the ground while raising your tailbone up to the sky.

Next is the cat pose. After a few breaths, slowly curl your back in.  It will be as if you are stretching your head and tailbone towards the ground. In addition to warming your back muscles, the gentle arch of your spine will stretch and tone your abdominal muscles.

#3 - Cobbler's Pose 

It is especially beneficial to do seated poses during your period since the lower half of the body may feel heavy during this time. 

Start by sitting on your sitting bones with your legs out in front of you. Bring the soles of your feet together so that they touch each other. Your knees should be bent and fallen to the sides. Lift your torso by clapping your ankles.

There are much more yoga poses you can try, but make sure you find one that feels comfortable for your body. There’s no right or wrong pose when it comes to yoga. Always listen to your body when it comes to these techniques since they are designed to help you feel good and relaxed.

Yoga class style to choose on your periods


A Vinyasa approach to yoga refers to a method that involves moving directly from one pose to the next. With Vinyasa yoga, the main focus is on the connection between the breath and the movements, which are usually set at a faster pace. If you are on your period, Vinyasa yoga is a great choice since it allows you to add or remove poses according to your body's needs.


It is a great idea to do a Yin session during menstruation. These exercises consist of Yin poses which work by helping to balance energy and to relieve stress in the muscles in the hips, back, and legs, as well as balancing emotions. As a result, you will experience fewer cramps and feel energised and relaxed at the same time.

Restorative yoga

Period pain can be relieved through many restorative yoga poses. While your uterus works hard to release menstrual blood, this gentle practice allows your body to rest and restore energy.

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