Can you do Yoga during periods? The most common question I have been asked as a Yoga instructor by women before adopting Yoga as a lifestyle. So, I am writing to bust a few myths and sharing about yoga for stress free periods.

Menstruation is an important part of females’ lives. Period. The two most commonly experienced menstrual disorders women face – Premenstrual Syndrome (PMS) & Primary Dysmenorrhoea (period pain) along with mood swings may adversely affect the functioning & quality of life.

So what can we do? & How can we help ourselves?

Yoga for stress free periods

I believe, if we can’t escape it, let’s try and embrace it. It’s natural!

Yoga has a lot to offer here, to ease the symptoms related to these hormonal changes which will not only help you relax during the ‘moon days’, but will also keep you healthy & calm. Below are a few techniques that you can practice easily at home and will help you to a stress-free period.

  1. Asanas: Two most beneficial Asanas that can be practiced:
  • Baddha Konasana (Bound angle pose or commonly known as Butterfly pose)
  • Malasana (Garland Pose).

While Baddha Konasana treats urinary disorders, soothes menstrual discomfort and helps relieve the symptoms of menopause, Malasana tones abdominal organs like ovaries, kidneys, bladder & prostate and stretches the inner thighs, groin & back.

  1. Pranayama: You can practice a couple of pranayama techniques to regulate the effects of hormonal changes:
  • Nadi Shodhana (Alternate nostril breathing or commonly know as Anulom-Vilom)
  • Bhramari (Bumblebee/Humming breathing).

In Nadi Shodhana the blood receives a larger supply of oxygen which purifies the nerves & calms the mind helping it to become sharp, still & lucid. The humming sound in Bhamari helps in inducing sleep & is good for people suffering from insomnia.

  1. Mudras: Some Mudras which are quite helpful when practiced during periods
  • Jalodar Nashak Mudra
  • Mukula Mudra

Jalodar Nashak Mudra promotes the balance of water in the body thus relieving heavy bleeding during menstruation.

Mukula Mudra is placed on the tense or hurting part of the body to get immediate relief. It is like a sharp focus of healing energy directed to a specific part so that it feels instantly rejuvenated.

  1. Meditation: One of the major factors for hormonal imbalance is mental stress. Two techniques one could practice during menstruation are:
  • Focusing on your breath
  • Chanting AUM mantra

You can practice whichever of these you find relaxing 5 minutes a day. Meditation will particularly help during periods as it calms the mind & helps fight chronic fatigue & depression.

Remember, before you begin with any new form of exercise, do consult with your doctor just to be sure. Daily exercise is crucial to maintaining good health, especially as you get older. Getting at least 35 minutes of workout every day will help you lose excess weight, reduce the risk of several cancers, osteoporosis, and type 2 diabetes and also the routine will act as a great stress reliever, mood booster & a pain-killer. The regular practice of Yoga not only helps in easing the symptoms but can also eliminate them over a period of time. I hope you follow these and do yoga for stress free periods.

So get on your mat, practice Yoga & don’t let your periods hold you back!


About the author – 

Nisha is an avid traveller & a passionate Yoga practitioner. She is a certified Power Yoga instructor with a rich experience of conducting yoga workshops as well as personal & group classes in Bengaluru.
A Sanskrit lover & a strong believer of Yoga philosophy, she aims to bring about a right balance between the mind, body & soul.
She is the director & co-founder of DigitalYatri Holidays & Lifestyle, a company with the aim to facilitate experiential vacations with quality & healthy living. She is actively associated with the health & wellness wing of the company reaching out to Yoga enthusiasts all over the world through LIVE online classes.