Go with the Flow: Honouring Your Cycle Through Yoga

Throughout my teens and twenties I viewed my period as an inconvenience and powered on through changing as little as possible upon its arrival.  It took me years to wise up and understand that menstruation isn’t a nuisance; it’s a powerful time of rejuvenation and an opportunity to reset and release. 
Yoga encourages us to tune into what’s going on in our  bodies and work with it.  Menstruation offers a natural opportunity to detox, release, and rebalance. It’s a chance to shed not only your uterine lining, but also stress, fatigue, and habits that no longer serve you.  

Yet many women, as I did, push through these days as if nothing’s changed, as if to slow down Would  be weak or frown upon    So we power through work, workouts, and routines despite feeling tired, crampy, or low in energy. Over time, this can lead to hormonal imbalances, irregular cycles, added stress and fatigue, this was my story before I became a Yoga teacher and understood things on a deeper level. 
Yoga offers an intelligent way to honour your cycle instead of ignoring it. Use your practice to wise up to your needs and why grey your behaviour is in line with those needs.

Adjust Your Practice 
During menstruation, your body’s energy is directed inward. Support it by tapering your activity and making space to rest. Avoid postures that cause the uterus to contract or interfere with the downward flow (Apana energy) too much, especially:

• Inversions (like shoulder stand or headstand) – They reverse the downward flow of energy and can interrupt the natural elimination process.
• Arm balances & abdominal tightening – These can block release and add unnecessary tension.
• Standing poses held for too long – They fatigue the legs and drain energy.

Instead, choose poses that soften, soothe, and restore:

• Supine postures and forward bends with forehead supported – These calm the nervous system and gently stretch the lower back.
• Supported seated poses – Use the wall or props to keep the spine lifted without strain.
• Śavāsana (corpse pose) – Long, quiet rest helps reset your system. Don’t worry if you fall asleep—this is exactly what your body needs.

The Hormonal ShiftOestrogen begins to rise during menstruation, which might give you a brief boost of energy. But instead of burning through it, preserve it. This energy can serve you better in the days to come, helping you feel more balanced, vibrant, and emotionally clear throughout your cycle.

Rethink Your Routine
Think of your period week as a time to:

• Taper physical activity
• Break unhelpful habits
• Eat and live more slowly and mindfully
• Rest slow down and recharge
• Enjoy being creative instead of busy 

When you treat your menstrual phase as a time for inward attention and recovery, you lay the foundation for greater hormonal balance and long-term well-being.  
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For a guided practice that supports this approach, visit our online class page and try the Bite-Size Yoga: Menstrual Sequence video.

Your cycle is not a setback—it’s your body’s built-in monthly tune-up. Let yoga help you make the most of it.

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