There has long been discussion on whether it is better to rest or work out during menstruation. On the other hand, certain workouts have been shown to alleviate discomfort, even when the mental and physical fluctuations make us want to just relax. With its gentle and attentive methods, Hatha Yoga can provide a well-rounded solution that permits strain-free mobility. Additionally, women are frequently torn between waiting it out or moving.

So to answer your question directly, is it safe to practice Hatha Yoga while on a period? Yes—it is. In fact, it can help ease menstrual discomfort. 

Is It Safe to Do Yoga During Periods?

If you, like many other women, are wondering about the question of if it is safe to practice Hatha yoga during periods, then you have reached the right place. Below we will try to answer your question along with suggestions as to how and what to practice during practice. 

The short and direct answer is that, as long as you pay attention to your body and don’t overdo it, you can practise yoga, especially Hatha yoga. Programs like Yoga Teacher Training Kerala place a strong emphasis on this idea, teaching students to respect their bodies’ boundaries and practice mindfully.

Across countries & states menstruation has been surrounded by taboos. Women anciently have been told to avoid kitchens, temples, and many other places on the pretext of them being impure during menstruation. So talking about pain relief and exercise to help them during that time was a far-fetched dream. 

These outdated & misleading stigmas have long disconnected women from our bodies, seeing it as a weakness rather than a phase of renewal. It’s time that we connect with our bodies and revoke this stigma. 

Are there any health risks related to doing yoga during menstruation? 

As of now in the long history of Hatha yoga, there has never been a scientific study proving that practicing yoga harms the body during periods. In fact, there have been various instances where people have conformed, and movement has actually helped reduce cramps and bloating. 

 However, each body is different, so there are some things we should always avoid during this period:

Inversions: Headstands, shoulder stands, or plow pose reverse the blood flow and may interfere with the natural movement of menstruation.

“A body that is already exhausted might become strained by intense flows, which include lengthy sequences, difficult poses, and hot yoga. Students who complete the 200 Hour Yoga teacher Training in Kerala are taught to identify these limitations and are given thoughtful guidance on how to modify their practice to maintain sustainability and safety over intensity.

Also, if you have an extremely painful, dizzy period or suffer from a precondition, it is advised to check with your doctor or healthcare professional on what and how far you can push your body.

Reasons why Hatha Yoga is ideal to practice during periods

Hatha yoga is a slow-paced, gentle breathing, and mind-body awareness type of yoga. Unlike other yoga forms, fast-paced Vinyasa or strength-based Power Yoga, it allows the body to take time, breathe, and deeply connect with your inner movement. 

Here are some Hatha Yoga asanas that are soothing & safe to practice during menstruation:

Balasana – Child’s Pose

This restorative pose involves sitting on your knees with your hand & body extended in front, which calms the nervous system and relieves back pain. 

Apanasana – Knees-to-Chest Pose

In this pose one lies on the back and stretches legs toward the chest, which not only helps with lower belly discomfort but also eases bloating. 

Viparita Karani – Legs-Up-the-Wall

As the name suggests, this posture is held by lying on the back and raising legs straight upward from the floor. It can be done even slinging the wall if you are a beginner to get some support. It is known to reduce swelling in legs and bring calm.

Bitilasana Marjariasana – Cat-Cow Stretch

In this stretch we inhale and curve our lower back outward like a cow and then exhale and curve our pelvis and lower back inside like a cat. This stretch gently massages the spine and belly, improving blood circulation and thus relieving cramps.

Paschimottanasana – Seated Forward Bend

This pose should be done only if you are pain-free and involves bending forward to touch toes with hands. It stretches and relaxes the back. 

Savasana – Corpse Pose 

The pose where we lie down is the ultimate rest pose to end a yogic practice. It will not only calm the mental chatter but also relieve stress gathered in various parts of the body.

pta Baddha Konasana – Reclined Butterfly Pose

In this asana you lie on the floor with your soles together and knees dropping on both sides. It opens hips and the pelvic area, thus helping release cramps and emotional tightness.

The major benefits of Hatha Yoga during menstruation include:

1. Reduced cramps, fatigue, body pain, and restlessness. 

2. Enhanced mood, which leads to reduced irritability

3. It also aids in digestion, relieves bloating & improves blood circulation.

4. Helps in promoting peaceful sleep and thus is beneficial for your emotional well-being.

5. It’s more than just physical—it’s a form of self-care that reminds you to treat your body with love and softness.

Flow With Your Body, Not Against It

Even though your period doesn’t have to stop your yoga journey, it’s better to listen to your body, your health care practitioner, and your yoga teacher and adapt to the real needs of your body. 

During this time, more than anything, your body requires relaxation and rejuvenation. Choosing the right mat plays a role in this, and understanding which yoga mat material is best for beginners can help create a more supportive and calming practice environment.

Skip the pressure of pushing through. Engage in slow, intentional, and nurturing Hatha Yoga practice, reconnect, and release.