Can You Do Yoga During Your Period?

Yes, gentle yoga during your period is generally safe for most people, and it can actively help — soft, mindful movement often eases cramps, lower-back ache and tension, and the calming, restful quality of a slow practice can lift the low, irritable mood that sometimes comes with menstruation. There's no need to stop practising unless you simply don't feel up to it.

Watch: Sanjana Prasad's gentle practice for your period

In the video above, Sanjana Prasad begins with the question many women ask: should I practise during my period? Her answer is honest: it depends on the individual. Some people keep their regular practice, while others prefer to take a couple of days off, and both are valid.

What she does recommend is slowing down and respecting what your body is going through. In particular, she suggests avoiding deep twists, intense core work and inversions during this time. The practice she shares is gentle and well supported, using bolsters, pillows and blocks, so you can use whatever cushions you have at home.

The video opens with two simple practices you can try even on a low-energy day:

• Breath awareness in Sukhasana: sit comfortably with a palm resting on your belly. As you inhale, feel the belly expand. As you exhale, let it relax. This settles the breath and draws your attention inward before you move.
• Sukhasana "semicircles": still seated, walk your fingertips forward and then out to each side, staying for five breaths in each direction. It's a soft way to release the hips and lower back without strain.

From there, the practice continues in the same unhurried, supported spirit. As you follow along, use the props generously and treat comfort as the aim rather than depth or effort.

Sanjana's approach fits the guidance above: let your own body lead from day to day and month to month. Gentle movement may feel soothing for some, and rest is just as worthwhile for others. If your period pain is severe, unusual or getting worse, speak to a doctor rather than relying on yoga alone.

Certain poses tend to feel especially good. Gentle hip openers such as reclining bound angle (Butterfly), supported forward folds, child's pose, and restorative reclining poses release the pelvis and lower back, while slow breathing with long exhales soothes the nervous system and cramping. Keep the emphasis on ease and comfort rather than effort or depth.

Many traditions suggest easing off during menstruation, particularly with strong inversions like Shoulder Stand or Headstand and intense abdominal or core work — the reasoning is more traditional than firmly proven, but going gentler is sensible regardless, especially on heavier or more painful days. Doing less, or resting entirely when you need to, is a perfectly valid choice and not a step backwards.

Above all, let your own body be the guide, since periods vary enormously from person to person and month to month. If it feels good to move, move gently; if you'd rather curl up in child's pose and breathe, do that. Do seek medical advice for severe, unusual or worsening period pain, very heavy bleeding, or if you're managing a condition such as endometriosis — a qualified professional can help you tailor your practice safely.