Every woman has a different experience with her period. For some it is unbearable pain, for others it’s uncomfortable cramps and for some it’s simply a time of low energy and fatigue. It is, however, a time to restore and relax the mind and body. Many would say practicing yoga during this time is not advisable. But the truth is, barring intense inversions, practicing asanas, pranayama and meditation during this time of the month helps relieve commonly faced symptoms. Doing certain asanas that include abdomen and pelvic movements stimulates the blood flow, stretches and relaxes the muscles and can nourish the tissues. This releases extreme discomfort, cramps or pain. It is, however, advisable to always listen to your body and do what is best for you, especially during this time. 

Yoga asanas to practice during your period 

Reclined bound angle pose or Supta baddakon asana  

This restorative asana is particularly useful in relieving lower back pain and relaxing the pelvic region. You can also place a bolster or a few cushions to support the upper body and back. The asana also opens up the hips and inner thighs, as well as improves blood circulation in the abdomen - all the areas that are tense and feel cramped. 

Seated forward fold or Paschimottanasana  

Forward bends like this give a gentle massage to the abdomen and pelvic region. Avoid putting pressure on the abdomen by bending only as much as is comfortable for you. The back also gets a good stretch, providing relief from pain. This also relieves congestion, cramping and heaviness, and induces a sense of calm. 

Child’s pose or Balasana  

If Paschimottanasana is too intense or you feel you just don’t have the energy for it, you can do a simple forward fold like the child's pose. You can also keep a bolster or throw between your stomach and thighs for more comfort. This pose will also help you relax and provides relief from the cramps in the abdomen and pelvis. 

Spinal twist or Vakrasana

‍Easy spinal twists like Vakrasana release stiffness in the back as well as improve blood circulation in the abdomen. However, care must be taken not to put too much pressure on the abdomen. The movements should be gentle and comfortable. 

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Bridge pose or Setu Bandhasana  

The bridge pose is also useful in relieving back pain and pelvic discomfort. It helps release congestion, and relaxes the mind and body. Be gentle and ensure the asana is not too intense for you during this time. You can also hold the pose for less time than you would on other days. 

Legs up on the wall pose or Viparita Karani

‍This posture will help relieve heaviness in the legs which is usually experienced due to cramps. It’s also a very relaxing and rejuvenating asana which removes stress, tension and tightness in the body. You can use a bolster or cushion also to support your back. 

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Other practices you can do are breathing exercises such as abdominal breathing, alternate nostril breathing (Nadi Shodhana Pranayama), ocean breathing (Ujjayi), humming bee breathing (Brahmari Pranayama). These are all balancing or cooling practices that soothe the mind and body, restore balance and calm, and have a tranquilizing effect. Avoid heating breathing practices like bellows breath (Bhastrika), frontal lobe cleansing (Kapal Bhati), and right nostril breathing (Surya Bhedi Pranayama) as they induce heat in the body. 

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Mantra chanting such as Om and Gayatri Mantra also have a healing effect on the mind and body. Chanting once a day will help you relax more. Yoga Nidra practiced while lying down in Shavasana is one of the best practices to do during this time. This guided relaxation technique has the power to release discomfort, soothe the entire mind and body, as well as give immense relaxation to the back, a part where many women experience pain during periods. 

Useful tips 

1. Remember to always listen to your body and do as much as is comfortable for you. 
2. You can use props like a bolster, cushions and blanket for more comfort.  
3. Practice with slow, gentle movements. Avoiding jerks, intense movements or pushing yourself too much is important. This is a time when your body needs extra care. 
4. If you don’t feel like you have the energy to make it to your mat, don’t push yourself. Take it easy. Practice yoga nidra while lying on your bed or simple deep breathing. 
5. The point of practicing yoga during this time is to relax your body and get relief from pain and discomfort. So don’t worry about how long you’re holding a pose or if you’re the easy or advanced variation. Just relax and do what you can. 
6. Many practices can be done throughout the month to help balance the hormones to prevent premenstrual syndrome, period pain, emotional disturbances and other symptoms associated with menstruation. 

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