For most people who get their periods, few would say it is a pleasant experience. With the cramping, heightened sensitivity, hormone irregularity and more, sometimes taking two advil isn’t enough to alleviate the pain.
Yoga is a diverse practice that can be changed to fit an individual’s needs. Modifying it through one’s menstrual cycle is no exception. Knowing what menstrual phase you are in can help to elevate your yoga practice.
Danyele Wilson(danyele.wilson on TikTok) goes more into detail about exercising throughout your menstrual cycle.
During menstruation, which occurs throughout your period, energy levels and motivation are low. When it comes to practicing yoga, this is a great time to embody a restorative practice with lots of props to support you, such as a bolster or pillow.
Some poses TikTok Yogi’s have shown to be doing during this time include supta baddha konasana(butterfly pose), gentle twisting for the lower back such as supta matsyendrasana(supine twisting), and supported bālāsana(child’s pose).
Austin Maddox(_ausmad on TikTok) demonstrates some of these postures as well as FitYoga on Twitter X.
During the follicular and ovulation phase, energy levels are higher and it is the optimal time to practice with higher intensity.
Power vinyasa flows such as this 30-minute sweaty power flow are great ways to improve your endurance and ability to do challenging asanas(postures).
The luteal phase occurs prior to menstruation. During this time PMS symptoms may arise. It is important to listen to your body during this time and adapt your yoga practice to your own needs. Sometimes it is good to practice a flow that is lower intensity and more mindful.
And then the cycle restarts.
