Yoga and menstruation: what you should know

Can I do yoga during my period? What do I need to watch out for in yoga during menstruation? Can I do headstands during my period? These questions and a few facts worth knowing for yoga practitioners and yoga teachers are answered in the following blog article on yoga and menstruation:

What happens in the body during menstruation?

The main hormones during the cycle and their influence on our yoga practice

Table of cycle phases and which yoga is good then

Can I do inverted positions in yoga during menstruation?

Which yoga exercises help against pain during menstruation?

Video with yoga exercises during menstruation (please note, it is in Swiss German)

Before answering the above questions, let's understand what the female cycle is. The cycle is a four-phase process that repeats itself every month and includes a series of hormonal changes that affect a woman's reproductive tract. According to the textbook, a cycle lasts 28 days. However, it varies greatly from woman to woman and can be shorter or longer than that.

The 4 phases of menstruation

1st phase Menstrual phase (day 1-5)

This is the beginning of the cycle. During this phase, the uterine lining (endometrium) that is located in the uterus and built up during the previous cycle is shed. This leads to the monthly bleeding known as menstruation (period). This phase usually lasts 3–7 days. During this phase, the overall hormone levels of estrogen and progesterone tend to be low,

2nd phase Follicular phase (day 1- approx. 13)

During this phase, estrogen levels rise and the growth of egg cells in the ovaries begins and the uterine lining (endometrium) builds up. The egg cells mature in so-called follicles, and one of them becomes dominant and will soon be ready for ovulation.

3. Ovulation phase (approx. days 12-14)

Shortly before ovulation, estrogen levels continue to rise. Ovulation is the moment when a mature follicle bursts from the ovary and releases an egg. The egg is then transported to the fallopian tube, where it can be fertilized for about 12-24 hours.

4. phase Luteal phase (approx. day 15-28)

After ovulation, the corpus luteum, which develops from the remaining follicle, produces the hormone progesterone. Progesterone is dominant during this phase and ensures that the uterine lining continues to thicken in preparation for a possible pregnancy. At the same time, the estrogen level drops, although it is still present. If fertilization does not occur, both progesterone and estrogen levels drop, which ultimately leads to menstruation.

Estrogen: Effects on the body in yoga

Estrogen has an anti-inflammatory effect and promotes the repair of muscle tissue after exercise. This means that women in the follicular phase and before ovulation can recover more quickly from intensive yoga classes or other demanding activities.

During this phase, women are also stronger and more persistent because estrogen optimizes fat metabolism. This enables the body to extract energy from fat reserves more efficiently, which improves endurance performance. Stricter yoga classes are easier to manage during this phase, and asanas that require more strength are easier to perform.

Another advantage of estrogen is its positive effect on bone and joint health. Higher estrogen levels reduce the risk of injury because estrogen supports bone mineral density and makes joints more stable.

In addition, higher estrogen levels reduce sensitivity to pain, which means that the body is less prone to muscle soreness after yoga. Mood also benefits during this phase: we feel more motivated and positive.

Progesterone: Effects on the body during yoga

Progesterone is the main hormone in the second half of the cycle (luteal phase) and causes our body temperature to rise. During the luteal phase, body temperature rises by 0.5 to 1 degree. This temperature increase may be the reason why yoga training feels more strenuous during this phase.

Some studies show that progesterone in higher concentrations (as in the luteal phase) reduces the body's ability to derive energy from carbohydrates and can slightly dampen fat metabolism. This makes the body less efficient at using readily available energy during intense yoga classes, and we find yoga exercises that require a lot of strength more difficult.

Progesterone has a calming effect on our nervous system, but this can also lead to fatigue. This is one of the reasons why many women experience a sense of exhaustion or reduced drive during the luteal phase or menstruation.

Progesterone also has an anti-inflammatory effect and, like estrogen, a positive influence on our pain perception – hence, in this phase, there is also less muscle soreness after yoga.

However, if progesterone levels drop (e.g. shortly before menstruation), this could lead to increased muscle soreness or pain. Immediately after ovulation, some women may experience water retention and feel “bloated” and heavy, which can also affect your yoga practice – you may feel a little clumsy.

At the end of the luteal phase (phase 4) and during the first few days of menstruation, it is better to avoid intensive yoga classes and exercises that require a lot of strength because the risk of injury is increased and the body does not have as much energy. At our yoga studio in Zurich (The Yoga Place), women can always back out or we will give them alternative yoga exercises.

That is the big question and opinions differ among yoga experts. In some yoga schools, it is “forbidden” to do inverted positions during menstruation because it is not healthy and disturbs the cleansing process. Others recommend listening to your own body and doing what feels good. I always argue with the explanation of retrograde menstruation.

Retrograde menstruation refers to the backflow of menstrual blood through the fallopian tubes into the abdominal cavity instead of the normal flow through the vagina. It is believed that this process is mainly favored by factors such as hormonal imbalances, blockages in the pelvis or genetic predispositions, but the exact causes are not yet fully understood.

Although there is no scientific evidence that doing inversions during menstruation would increase the risk of retrograde menstruation and thus of endometriosis, I personally would not do inversions during my period if I generally had severe menstrual cramps and/or suffer from endometriosis, because it cannot be scientifically ruled out that they could still have an effect.

The same applies to me in yoga classes for closed twisting poses, because there is a certain change in the pressure in the abdominal cavity or pelvis and this could also have an influence on retrograde menstruation (as I said, this has not been scientifically proven). Besides, during menstruation you don't feel the need to squeeze your abdomen like you do in closed twisting poses.

If a participant never has any discomfort during her period, I leave the decision up to her, but I always explain why we instruct against doing inverted or closed twisting poses during menstruation.

If a participant experiences cramps during yoga with us, we recommend the yoga pose Supta Baddha Konasana with the yoga bolster. From my own experience, I can say that it helps.

To achieve a long-term improvement in menstrual pain, backbends, for example, can help to stretch the tense abdominal wall, which could also be a reason for discomfort during your period.

In addition, stress, anxiety and negative emotions can intensify our perception of pain because stress and anxiety can increase the production of stress hormones such as cortisol, which increases sensitivity to pain.

Since our cycle is influenced by various factors, such as stress, illness, hormonal disorders or changes in lifestyle, etc., yoga is generally good for us. This is because yoga as a whole promotes a healthy lifestyle and reduces stress, anxiety and negative emotions.

By the way, below this blog you will also find a YouTube video of Tanja doing a yoga class that is very good for you during your period.

Conclusion

Yoga is good for you in all phases of the cycle. However, since the different hormonal phases affect our strength, endurance and energy, we should take this into account.

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