Yoga Practice during Menstruation

Updated: 1 day ago


It is well known that one can seek mind-body balance through the practice of yoga. However, it is much less known how one should go about her yoga practice during menstruation.


We often hear of ladies suffering from abdominal pains during menstruation. This is mostly caused by the increase in prostaglandin of the endometrium which will, in turn, lead to contractions in the uterus. It is important that we follow and go along with the natural cycles of our bodies. So during menstruation, we should avoid all inversions and poses which will cause pressure in the abdominal region, such as Dhanurasana, ParipurnaNavasana, and Marichyasana III. On days of heavy flow, standing poses should best be avoided as well.


The following asanas help relieve abdominal cramps, alleviate the painful sensations in the abdomen and waist areas, and regulate the menstrual cycles.


Demonstrated by: Dora Tam



Supta Baddha Konasana

Supta Baddha Konasana, Yoga Practice during Menstruation, Iyengar Yogasala HK
Yoga Practice during Menstruation | Iyengar Yogasala HK

Supta Padangusthasana II (leg supported)

Supta Padangusthasana II (leg supported), Yoga Practice during Menstruation, Iyengar yoga, Yogasalahk
Supta Padangusthasana II (leg supported) | Yoga Practice during Menstruation | Iyengar Yogasala HK

Utthita Trikonasana

Utthita Trikonasana, Yoga Practice during Menstruation, Iyengar yoga, Yogasalahk
Utthita Trikonasana | Yoga Practice during Menstruation | Iyengar Yogasala HK

Ardha Chandrasana

Ardha Chandrasana, Yoga Practice during Menstruation, Iyengar yoga, Yogasalahk
Ardha Chandrasana | Yoga Practice during Menstruation | Iyengar Yogasala HK

Parsarita Padottanasana

Parsarita Padottanasana | Yoga Practice during Menstruation | Iyengar Yogasala HK
Parsarita Padottanasana | Yoga Practice during Menstruation | Iyengar Yogasala HK

Viparita Dandasana (Crossed Bolsters)

Viparita Dandasana, yoga props, bolster, Yoga Practice during Menstruation, Iyengar yoga, Yogasalahk
Viparita Dandasana (Crossed Bolsters) | Yoga Practice during Menstruation | Iyengar Yogasala HK

Baddha Konasana (L shape)

Baddha Konasana, yoga props, Yoga Practice during Menstruation, Iyengar yoga, Yogasalahk
Baddha Konasana (L shape) | Yoga Practice during Menstruation | Iyengar Yogasala HK

Upavistha Konasana (L shape)

Practice Upavistha Konasana
Upavistha Konasana (L shape) | Yoga Practice during Menstruation | Iyengar Yogasala HK

Janu Sirasana (Abonmen & chest supported)

Janu Sirasana  (Abonmen & chest supported) | Yoga Practice during Menstruation | Iyengar Yogasala HK
Janu Sirasana (Abonmen & chest supported) | Yoga Practice during Menstruation | Iyengar Yogasala HK

Paschimottanasana

Paschimottanasana | Yoga Practice during Menstruation | Iyengar Yogasala HK
Paschimottanasana | Yoga Practice during Menstruation | Iyengar Yogasala HK

Setu Baddha Sarvangasana (w/ bolster)

Setu Baddha Sarvangasana (w/ bolster) | Yoga Practice during Menstruation | Iyengar Yogasala HK
Setu Baddha Sarvangasana (w/ bolster) | Yoga Practice during Menstruation | Iyengar Yogasala HK

Savasana (back supported)

Savasana (back supported) | Yoga Practice during Menstruation | Iyengar Yogasala HK
Savasana (back supported) | Yoga Practice during Menstruation | Iyengar Yogasala HK

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