Yoga Sequences

Go With Your Flow: A Period Practice for Teens

Is it safe to get your om on at that time of the month? Teens, learn what yoga can teach you about listening to your body and practicing self-care.

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savasana hands-on adjustment

Is it safe to get your om on at that time of the month? Teens, learn what yoga can teach you about listening to your body and practicing self-care.

“It’s important for teens to begin to be responsible for their own health and wellbeing,” says Genny Kapuler, an intermediate junior III level Iyengar Yoga teacher. “When you’re menstruating and bleeding heavily, it is better for the menstrual flow to follow its natural order and flow down. You want to release the blood flow out.”

To that end, Iyengar Yoga advises women avoid poses that anatomically draw the uterus upward, compress the abdomen, or reverse the blood flow at that time of the month, Kapuler says. Think inversions, arm balances, and twists. “Only supported backbends are practiced during the menstrual cycle so that the low abdomen can be stretched and lengthened and widened,” she says, “not overstressed and overheated with a vigorous practice that would be appropriate at other times of the month.”

See also Menstruation + Inversion Confusion

Kapuler advises modifying your lifestyle—in addition to your practice—at the beginning of your menstrual cycle. “Menstruation is very private for some,” she says. “You may want to stay home and lie quietly in bed. Taking a restorative yoga class may be nice. Once the bleeding is very light, you can resume a basic practice.”

Of course, growing up in our hyper fast-paced culture can make slowing down tough. But Kapuler stresses the importance of adopting positive self-care practices that can keep you healthy for the rest of your life. Craving an extra gentle practice? She recommends the following poses for the first few days of your period. They may even relieve some of the discomfort of PMS.

Also see A Gentler Practice for Your Period

6-Pose Period Practice for Teens

1. Dandasana

staff pose, dandasana

Staff Pose

Learn Dandasana

See also 7 Restorative Poses to Stay Grounded

2. Paschimottanasana

How Flexibility Works in Paschimottanasana.

Seated Forward Bend

Learn Paschimottanasana

See also Unwind at the Wall: 4 Soothing Restorative Yoga Poses

3. Baddha Konasana

Bound Angle Pose

Bound Angle Pose

Learn Baddha Konasana

See also 7 Steps to Master Bound Angle Pose

4. Janu Sirsasana

Yogapedia, Janu Sirsasana Knee Pain Modification

Head-to-Knee Forward Bend

Learn Janu Sirsasana

See also 4 Steps to Master Head-to-Knee Pose

5. Upavistha Konasana

Gina Caputo--supported-upavista-konasana

Wide-Angle Seated Forward Fold

Learn Upavistha Konasana

See also Restorative Detox Practice

6. Supta Baddha Konasana

Reclining Bound Angle Pose

Learn Supta Baddha Konasana

See also 9-Step Pre-Date Practice for Teens


Erika Prafder is a veteran writer and product reviewer for The New York Post and the author of a book on entrepreneurship. A long-time yoga enthusiast and Hatha yoga teacher, she edits, a news source for young yogis. The working mother of three resides in a beach community in Long Island, New York.