Yoga for a Healthy Menstrual Cycle

This is a whole-body practice with Sanjana Prasad intended to support a healthy menstrual cycle across the month. It builds gently, opening with supported backbends and forward folds, moving through Malasana squats, downward dog and Bhujangasana preparations, then into Virasana, bound-angle pose and bridge or full wheel. It closes with reclined bound-angle, shoulderstand and plough, a Matsyasana counter-pose, and Savasana, layering hip openers and calming breath throughout.

It is aimed at anyone who menstruates and wants a supportive movement practice for pelvic and hormonal wellbeing, with clear options for practising during a period. Expect to work the hips, spine and belly, feel a gentle massaging effect through the abdomen, and finish calmer and more settled. The practice may help ease discomfort and support overall wellbeing, though it complements rather than replaces medical care.

Keep two blocks, a bolster or pillow and some wall space ready, as these are used for support throughout. Move at your own pace, use the block under the hips in Virasana and under the forehead in the folds, and recline onto the bolster where offered. Let the breath stay slow and smooth, treating the quieter poses as small pauses to check in with how your body feels.

During your period, take the whole practice more gently and skip the inversions: instead of Sarvangasana and Halasana, rest your legs up the wall in Viparita Karani. Ease out of any posture that feels too intense for the knees or lower back, choose the gentler backbend variations, and stop if anything causes pain. Always listen to your body over any target hold time.

This works well practised more actively between periods and more restfully during them, paired with calming breathwork on heavier days.