As a woman, you will very well know the importance of taking care of yourself during menstruation. Performing wrong actions or even overexerting your body during this time can result in severe causes such as reproductive issues, menstrual irregularities, chronic PMS and gradually disrupt menopausal transitions as well. Here are some yoga postures for menstruation. In this article, I won’t explain why should you nourish your body as well as the mind while menstruating- as it is common information that you can easily acquire even from your mother!!

6 Yoga Postures For A Healthy Menstruation

Keep reading to know some of the essential yoga postures that will help you to have healthy menstruation.   

1. Supported Supta Badhakonasana

This yoga posture will help you to restore your energy as well as calm your mind by relieving any constriction or stress in your body. It is one of the exceptional poses to perform during menstruation as it removes stagnant or obstructed energy in the uterus and reduce cramping, congestion, and pain.  

2. Supported Supta Virasana

Supta Virasana is possibly an excellent asana or yoga postures for any type of digestion problems due to increased levels of progesterone that is caused both before as well as during menstruation. This pose is just best for stretching out your abdomen to relieve any constriction Plus, this posture removes slow circulation in your lower extremities and this reduces aches as well as swelling in this area.    

3. Supported Janu Sirsasana

Janu shirsasana has numerous benefits like healing lower back pain, improving digestion, boosting the energy and calming the mind. Plus, this posture will specifically work on your kidneys, spleen, and liver, all of these become a little weak during menstrual cycles. Keep in mind that if you have acute cramping, then you should just avoid postures that include folding forward. 

Related Yoga Poses For Maintaining Hormonal Balance

4. Supported Forward Fold

This forward fold pose is considered best for menstruation because it promotes a healthy flow of blood to the pelvic region. It can also relieve your lower back pain. Forward folding postures are mostly recommended to enhance digestion but you should only perform gentle poses to avoid putting too much pressure on your uterus. 

5. Supported Upavishtakonasana

This yoga posture holds many health benefits particularly for women during this time.  In fact, performing Upavishtakonasana regularly will relieve every disorder of your uterus. It will also stimulate your ovaries and promote circulation to your pelvic area that stabilizes blood flow during menstruation.  

6. Shavasana

Shavasana is the best way to complete your Yoga practice. You can end your restorative practice with this pose as it calms your body and restores the energy. During menstruation, your body works in full gear to clean the system, with a major amount of blood loss. 

Now you may know why your energy is extremely low before and during the time of menstruation.  Do you know that your nervous systems become extra sensitive while you menstruate? And this posture is the best way to soothe your nerves. It is recommended to end your yoga practice with Shavasana as it allows your body to calm, remove fatigue as well as restore energy.

Yoga Postures
Yoga Postures


While right Yoga poses can extremely heal your congestion, cramping, as well as constriction in your pelvic area, some wrong poses can be equally injurious while menstruating. Except for the non-inverted restorative postures, likely all other Yoga poses should not be performed for the first 3 to 4 days of menstruation, that is, the time when you have a heavy flow. Hence, any activity which promotes Prana like Pranayama, exercise, meditation, and Yoga, should be clearly avoided until your 4th or 5th day of menstruation.  

Also read: Women and meditation! A break from the routine

On your final days of menstruation, you should perform gentle Yoga and follow it with some of the above discussed restorative postures.