Yoga During Periods: Poses to Do and Poses to Skip

Yoga during periods is usually fine when it feels comfortable. Gentle, restful poses tend to suit most women, while strong inversions, deep twists and intense core work are best skipped, especially on heavy days. Listen to your body, rest when you need to, and see your doctor about pain that is severe or unusual.

Is it okay to do yoga during your period?

For most women, yes. Gentle yoga during a period is usually fine when it feels comfortable, and many women find slow, restful poses soothing. The test is simple: if a pose feels calm and easy to breathe in, it is a good choice. If it feels like effort you have to push through, soften it or rest. If anything hurts, stop.

Every body and every cycle is different, so a pose that suited you last month may not suit you today. Heavy days usually call for the gentlest practice. This page is general wellbeing information, not medical advice.

Gentle poses that suit most women on lighter days

These poses are slow, supported and easy to adjust. Take any of them softly and leave out whatever does not feel right.

Cat-Cow: a slow, breath-led movement of the spine. Some women practise it during their cycle for comfort.
Bound Angle: a soft seated hip opener. Keep it gentle and never force the knees down.
Reclined Bound Angle: a restful reclined pose. Support under the knees keeps it comfortable.
Child's Pose: a calm resting posture that gives you somewhere to pause between poses.
Seated Forward Bend: a calming forward fold. Keep the fold light and let the breath stay easy.

What to skip or soften on heavy days

On heavy days, skip strong inversions, deep twists and intense core work, and choose gentle, restful poses instead. Shoulderstand is one example of a strong inversion.

This also matches a traditional text we draw on. Satyananda's Yoga and Kriya advises against shoulderstand and headstand during menstruation.

Can we do Surya Namaskar in periods?

Satyananda's Yoga and Kriya advises avoiding Surya Namaskar during menstruation as a precaution. The sequence repeats folds, lunges and a back-bend through round after round, which is more than the restful practice we suggest on heavy days. If you are wondering about Surya Namaskar during periods, gentle poses from the list above are the better choice, and your doctor can advise if you are unsure. You can read the sequence itself on our Surya Namaskar page.

When to rest instead

Rest is a good choice too. If you feel tired, dizzy or unwell, or you simply do not feel like moving, skip the practice or lie down in a restful pose such as Reclined Bound Angle. Yoga should never feel like strain. When you are ready for a small, women-first class, see the class timings.

When to see your doctor

See your doctor about pain that is severe or unusual, periods that are very heavy or have changed suddenly, or pain between cycles. Yoga supports general wellbeing but does not diagnose or treat any condition, and it is not a substitute for medical care.

Related: irregular periods and PCOS

If your cycle is irregular, read our guide to yoga for irregular periods. For PCOS, see yoga for PCOS. More broadly, our yoga for women page and our women's wellness programs show how we teach.

Keep exploring

Questions

Yoga during periods: common questions

Is it okay to do yoga on your period?

Usually yes. Gentle, restful yoga is generally fine during a period when it feels comfortable. Listen to your body, ease off or rest when you need to, and see your doctor about pain that is severe or unusual.

Which yoga poses should you avoid during periods?

Strong inversions, deep twists and intense core work are best skipped, especially on heavy days. Choose gentle, restful poses instead, and rest when you need to.

Can I do Surya Namaskar during periods?

The traditional text we draw on, Satyananda's Yoga and Kriya, advises avoiding Surya Namaskar during menstruation as a precaution. The repeated folds, lunges and back-bend are more than the restful practice we suggest on heavy days, so gentle poses are the better choice. Ask your doctor if you are unsure.

Is yoga okay with heavy bleeding?

On heavy days, choose restful poses and skip strong inversions and deep twists. Resting is also a good choice. If your bleeding is very heavy or has changed suddenly, see your doctor.

When should I see a doctor about my periods?

See your doctor if your periods are very heavy, painful or have changed suddenly, or if you have pain between cycles. Yoga supports general wellbeing but is not a substitute for medical care.

Yoga During Periods: What Is Generally Okay and What to Skip