Yoga for the days of your cycle that hurt
Cramps are not a moral failure of the body, and the answer is not always to push through. Slow, supported yoga can ease the physical contraction and settle the nervous system underneath it.
What helps, in this practice
- Yin holds for the hips, low back, and inner thighs (butterfly, supported saddle, sphinx). Long enough that the protective bracing softens.
- Breathwork that lengthens the exhale, which signals safety to the parasympathetic nervous system.
- Yoga Nidra for the days you can't move much. Forty-five minutes lying down, listening to a guided rest. Often the most useful single tool.
- Gentle Hatha when you feel up to it, with shapes that release the pelvis without forcing.
What to avoid
- Strong twists or deep abdominal work (jumping straight into chair pose, planks, etc.).
- Rapid breath practices like Bhastrika.
- Inversions if they don't feel right for your body that day, the research is mixed and your body knows.
A simple practice
Yin & Breath once a week, with a Yoga Nidra recording on hand for the heaviest days. Add a 1:1 session if your cycle has been particularly difficult and you'd like a practice built around it.
Begin
Tap "Join via WhatsApp" with a short note about your cycle. I'll suggest where to start.