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Menstruation & Exercise

Yes, you can and should exercise during your period! It helps relieve symptoms and keeps you feeling strong and confident.


Benefits of Exercise During Menstruation

Relieves Cramps

Exercise boosts circulation and releases endorphins, reducing period cramps and pain.

Improves Mood

Movement can ease mood swings, stress, and fatigue during menstruation.

Reduces Bloating

Light physical activity helps your body release excess water and reduce bloating.

Best Exercises to Do

🚶 Walking

Gentle and effective for circulation and energy without stress on your body.

🧘 Yoga

Reduces cramps, relieves tension, and improves relaxation.

🤸 Stretching

Keeps your body flexible and helps ease lower back pain.

🚴 Light Cardio

Boosts energy and mood. Try cycling or dancing for 15–30 minutes.

Note: If you have medical conditions like PCOS or endometriosis, consult your doctor before doing any intense activity.

Suggested Yogasanas During Menstruation

Menstruating women could benefit from gentle, soothing yoga to relieve cramps, reduce back pain, help in emotional balance, and improve the quality of sleep.

1. Supta Baddha Konasana (Reclining Bound Angle Pose)

  • Make sure the floor is covered with a soft mat or folded blanket.
  • Lie down slowly and comfortably on your back.
  • Bring your soles together by bending your knees.
  • Bend your knees as if they were butterfly wings.
  • Place your hands on your belly or beside your body.
  • Close your eyes and take a deep, slow breath.
  • Stay calm and relax your entire body.
  • Lie in this position for three to five minutes, or for as long as you feel
    comfortable.
  • Slowly bring your knees together to come out.
  • Gently move to one side and sit up.
    •

Tip: Use cushions under your knees or back for added comfort.

2. Balasana (Child’s Pose)

  • Make sure the floor is covered with a soft mat or folded blanket.
  • Position yourself on your knees, keeping your big toes touching and your knees
    slightly apart.
  • Slowly bend forward.
  • Place your chest between your thighs.
  • Stretch your arms forward on the floor, or keep them beside your body with
    palms facing up.
  • Gently touch the mat with your forehead.
  • Close your eyes and take a deep, slow breath.
  • Lie in this position for three to five minutes, or for as long as you feel
    comfortable.
  • Return to your normal sitting position by slowly lifting your head and body.
    •

Tip: Use a pillow under chest or forehead for comfort.

3. Ananda Balasana (Happy Baby Pose)

  • Make sure the floor is covered with a soft mat or folded blanket.
  • Bring your knees to your chest by bending them.
  • Place your hands on the outside of your feet.
  • Spread your knees wide and bring them close to your armpits.
  • Position your feet with their soles (bottoms) facing upward.
  • Use your hands to gently press your feet down.
  • Lie on the floor and relax your back and shoulders.
  • Close your eyes and take a deep, slow breath.
  • Stay in this pose for 30 seconds to one minute.
  • Release your feet, bring your knees together, and gently stretch your legs.
    •

Tip: Hold ankles if you can't reach feet directly.

4. Viparita Karani (Legs-up-the-Wall Pose)

  • Put a mat or folded blanket near a clean wall.
  • Lie sideways close to the wall, touching one hip.
  • Let your legs swing up against the wall as you lie on your back.
  • Keep your legs straight up and your bottom close to the wall.
  • Relax your hands beside your body or place them on your belly.
  • Close your eyes and take a deep, slow breath.
  • Stay in this position for 5-10 minutes, or for as long as you feel comfortable.
  • Turn to one side and bend your knees slowly to come out of the pose.
  • Sit up slowly after resting for a few seconds.
    •

Tip: Use a pillow under your lower back for support.

5. Marjariasana & Bitilasana (Cat-Cow Pose)

  • A) STEP-1. Preparation
  • Make sure the floor is covered with a soft mat or folded blanket.
  • Put your hands and knees together (like you're on a tabletop).
  • Make sure your hands are under your shoulders and your knees are under your hips.
  • Start by keeping your back straight and looking at the floor.
    •
  • B) STEP-2. Bitilasana (Cow Pose):
  • Take a slow breath in.
  • Look forward and lift your head slightly.
  • Gently lower your belly toward the floor.
  • Gently raise your tailbone (backside).
    •
  • C) STEP-3. Marjariasana (Cat Pose):
  • Breathe out slowly.
  • Look at your belly with your head down.
  • Rotate your spine upward like a cat stretching.
  • Gently pull in your tummy.
    •
  • D) STEP-4. Practice
  • Slowly move from Cow pose (inhale) to Cat pose (exhale).
  • Do this soft movement five to ten times.
  • Then get back to your normal position and relax
    •

Tip: Move slowly to avoid stress on spine or joints.

6. Setu Bandhasana (Supported Bridge Pose)

  • Place yourself on your back on a soft blanket or mat.
  • Keep your feet flat on the floor and bend both knees.
  • Keep your feet a little separate (about the same width as your hips) and bring them
  • close to your hips.
  • Hold your arms at your sides with the palms down.
  • Raise your hips slightly off the ground.
  • For support, slide the pillow, or blanket under your lower back or hips.
  • Place your hips gently on the support.
  • Relax your body in this position.
  • Close your eyes and take a deep, slow breath.
  • Stay in this pose for 1 to 3 minutes, if comfortable.
  • Gently bring your feet together, raise your hips slightly, take off the support, and then
  • slowly lower your hips back to the floor to come out.
  • Stretch your legs and relax.
    •

Tip: Always use soft props to avoid strain.

7. Apanasana (Knees-to-Chest Pose)

  • Place yourself on your back on a soft blanket or mat.
  • Keep your legs straight and arms beside your body.
  • Bring both knees near to your chest by bending them slowly.
  • Hold your knees or the front of your shins (the front portion of your lower legs) with
  • your hands.
  • Gently bring your knees to your chest if you can.
  • Keep your head down. Make your face and neck relaxed.
  • Breathe in and out slowly and deeply.
  • You can hold this posture for 30 to 60 seconds, or 5 to 10 breaths.
  • To relax, rock your body gently from side to side, like a baby, if it felt comfortable.
  • Release your hands carefully, extend your legs, and take a moment to relax before
  • exiting.
    •

Tip: This pose relieves lower back and abdominal tension.

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