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Movement serves you best when you listen to your body’s needs. This is why prioritizing slower practices during that time of the month is an intelligent and intuitive choice. But if you’re not accustomed to listening, it’s not always apparent what you need.
The menstrual cycle occurs in four phases: menstrual, follicular, ovulation, and luteal. Your body’s shifting hormones mean that each phase comes with its own symptoms, from physiological pings like cramps and low back pain to psychological symptoms like mutating mood and ricocheting energy levels.
Fortunately, no matter your current phase (and the accompanying state of your mind and body), yoga can help.
How to Choose a Menstrual Phase Workout
The menstrual phase of your cycle is typically a time for slowing down. This applies to everything from cardio workouts to resistance training to your yoga practice.
“Women often feel a little lower energy during the menstrual phase,” says Helen Phelan, a fitness advisor for Moody Month, a health and wellness app that tracks your menstrual cycle to inform your routine. Phelan notes that while all yoga is low impact and safe to do at any point of your menstrual cycle, something slower, such as yin or restorative, may feel better—particularly if you find yourself experiencing cramps and a general lack of energy.
Still, bodies and their needs are never one-size-fits-all. According to Phelan, energy levels and general motivation at different points in one’s cycle vary from person to person, making curiosity your best tool for selecting the right menstrual phase workout for you. Your needs may also change from month to month, so adjust as needed.
“If you’re not experiencing any pain or fatigue symptoms during this time, you may not need to modify your practice at all,” says Phelan. “But if you are, opting for lower-key movement can help improve mood, sleep, energy and performance.”
3 Yoga Practices for Your Menstrual Phase
A quick note: many yin and restorative practices feature inversions, or poses that take your body upside down. Although the ancient science of Ayurveda considers inversions to be contraindicated while on your period, there is no scientific evidence that suggests they should be entirely avoided. Again, listen to your body’s needs and follow your intuition.
1. A Grounding Yoga Practice for Rest and Replenishment
Prioritizing relaxation can be tough—but when you’re on your period, it’s also essential. This practice helps you slow down.
2. A Yin Yoga Practice for Self-Care
Yin’s extended holds create space for you to tune in and listen to your body. Do this practice with or without supportive props for a self-care session.
3. Soothing Stretches for Your Menstrual Phase
Got cramps? Poses like Cat-Cow, Downward-Facing Dog, and Bridge Pose can help.
