Expert Tip: Why to Practice Yoga During Your Menstrual Cycle

Expert Tips
The Buzz Nepal
January 11 , 2026

In yogic philosophy, the menstrual cycle is seen as a natural expression of Apana Vayu (the downward-moving energy responsible for release and cleansing.) “Yoga was never meant to override this rhythm, but to honor and support it.“

Ayurveda teaches that during menstruation; the body is already engaged in important internal work. Forcing intense asana, strong bandhas, or generating excessive heat can disturb this natural flow. Instead, the practice invites Ahimsa (non-harming) moving with gentleness rather than ambition.

Practicing yoga around the menstrual cycle is less about the specific poses and more about how we relate to the body. Some days call for softness, grounding, and rest. Other days welcome strength and expansion. Both are equally yogic, and both honor the wisdom of the cycle.

Supportive Yoga Poses During Menstruation

Gentle, restorative postures can help calm the nervous system, support Apana Vayu, and encourage inward awareness without strain. A few supportive poses include:

Balasana (Child’s Pose)
Baddha Konasana (Bound Angle Pose)
Titli Asana (Butterfly Pose, slow and easy)
Viparita Karani (Legs Up the Wall, gentle)
Apanasana / Pawan Muktasana (Knees to Chest)
Gentle Supine Twists
Paschimottanasana (Seated Forward Fold, soft and non-forcing)
Shavasana & Yoga Nidra (Deep Rest)

These postures encourage release, relaxation, and balance, allowing the body to move inward without pressure.

This cyclical approach reflects the shifting gunas like Rajas (activity), Tamas (rest), and Sattva (balance). By honoring these fluctuations, we cultivate harmony not only in the body but also in the mind and emotions.

When yoga aligns with the wisdom of the menstrual cycle, it becomes a practice of Svadhyaya (self-study), listening deeply instead of pushing forward. Menstrual-aware yoga reminds us that rest is not the absence of practice; rest itself is practice.

Reena adds, “Enjoy your practice and honor your cycle with compassion. A happy period begins with listening to your body.“

About the Author

Reena Maharjan is a passionate yoga educator with over 10 years of practice and 8 years of teaching experience. She is a 500-hour certified instructor trained in Nepal and India. Also certified in prenatal/postpartum yoga and mat Pilates, she blends ancient wisdom with mindful movement.

Instagram: yogawith_reena

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