A 30-minute Iyengar Yoga practice created to support you during menstruation. This sequence focuses on relieving abdominal tension, easing menstrual discomfort, and promoting healthy circulation through the pelvis while offering an uplifting, energizing practice.

Every menstrual cycle is different, and the body's needs can change from month to month. Rather than following a one-size-fits-all approach, this practice encourages you to observe how you feel and adapt accordingly. Iyengar Yoga provides many ways to modify and personalize your practice so that it supports you wherever you are in your cycle.

Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

Practicing yoga during menstruation is an opportunity to listen more closely to the body. Some days call for deep rest, while others benefit from gentle movement that restores energy and relieves discomfort.

This sequence was designed for students who are experiencing menstrual cramps or abdominal tension while still feeling drawn toward an active practice. The emphasis is on creating ease through the pelvis and abdomen without unnecessary strain, allowing movement to support both physical comfort and emotional well-being.

As with all Iyengar Yoga practices, observation is central. Learning to respond to your body's changing needs helps develop a more intelligent and compassionate relationship with your practice over time.

What You'll Practice

• Releasing abdominal tension

• Supporting pelvic health

• Gentle energizing movements

• Improving circulation through the pelvis

• Relieving menstrual discomfort

• Developing body awareness throughout the menstrual cycle

• Adapting your practice to your individual needs

When to Use This Practice

• During menstruation

• When experiencing menstrual cramps

• To ease abdominal tension

• When seeking a gentle, energizing practice

• To support pelvic health and well-being

Who This Is For

• Students experiencing menstrual cramps

• Anyone seeking yoga for pelvic health

• Practitioners looking for supportive menstrual practices

• Students wanting to adapt their yoga during their cycle

• Both beginner and experienced Iyengar Yoga practitioners

Frequently Asked Questions

Can Iyengar Yoga help relieve menstrual cramps?

Many students find that gentle, thoughtfully sequenced yoga practices help reduce abdominal tension and promote greater comfort during menstruation. Individual experiences will vary.

Is it safe to practice yoga during menstruation?

For many people, yes. The most important consideration is listening to your body and choosing practices that reflect how you feel on that particular day. Iyengar Yoga offers many ways to modify a practice to meet individual needs.

Should I practice differently during my menstrual cycle?

Often, yes. Energy levels, comfort, and physical capacity can vary throughout the cycle. Adapting your practice accordingly is an important aspect of developing body awareness.

Why is this practice energizing rather than restorative?

Some students feel better with gentle movement during menstruation rather than complete rest. This sequence is designed for those seeking relief from cramps while also restoring energy and improving mood.

Can beginners practice this sequence?

Yes. The practice is accessible to beginners while offering meaningful benefits for experienced practitioners.

Do menstrual symptoms affect everyone the same way?

No. Every person's experience is unique, and symptoms can vary from cycle to cycle. This practice encourages students to observe their own needs and adapt their yoga accordingly.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Po Toronto

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie’s Blog