Almost every woman (including me) who has stepped into a yoga studio has heard some version of the following:

“If you’re on your period, don’t practice at all.”
“Only do restorative yoga this week.”
“Avoid all inversions during your cycle.”
“Movement helps, keep practicing as normal except the first 2 days.”

No wonder many yoginis feel confused.
Thirteen years into my yoga journey, as a student, teacher, traveler, exhausted Ashtangi, and eventually someone who had to rebuild her own hormonal health, I can tell you one thing:

Every possible opinion exists.
And every woman responds differently.

So instead of giving more “rules,” I want to offer something else:
clarity, context, nuance, and permission to listen inward.

This is part personal story, part research, part tradition, and part intuitive feminine wisdom. Take what resonates, release what doesn’t, and let your cycle be your compass.

When I started yoga, I was hungry to learn. I never wanted to skip class, even on my period. At the time, I was on hormonal contraception, so my cycles were regular and mostly painless. A bit annoying for the first 1–2 days, but nothing dramatic.

So when teachers said “avoid inversions” or “rest today,” I simply ignored the advice and kept going. Why miss an opportunity to practice?

It wasn’t until much later, through retreats, deeper study, and eventually my YTT that I began to understand the subtle intelligence of my cycle. I started by avoiding inversions on day one, and that felt manageable.

But everything changed when I decided to stop contraception after 19 years.

What followed was unexpected:
My cycle disappeared for 2.5 years.

During that time, I became a full-time yoga teacher, something I had dreamed of for years. But my reality meant:

Ashtanga is powerful and beautiful. I love the discipline of it, every posture like its own little universe. But it’s essential to remember: the series was originally created for young male soldiers.

Women can absolutely practice it with strength, dedication, and grace.
But should we practice at that intensity every week of every month, especially during menstruation?

My body eventually answered that question for me.
And slowly, my view of yoga and of myself changed.

Here are the different perspectives.

In ashrams and in traditional yoga schools, menstruating women are often advised to:

This approach is influenced not only by yoga philosophy but also by the cultural stigma surrounding menstruation in India, where women historically were restricted from social spaces and worship during their cycle. Lack of access to sanitary resources also played a role.

So while the teaching had its context, it may not be universally relevant today.

Many modern practitioners argue that movement actually helps:

Some women genuinely feel more energetic during their cycle and find that movement enhances their well-being. And that’s valid too.

Before my period:
I lose connection to mula bandha, my inner lock/core support. If I push, I get more headaches, cramps and mood swings. My energy dips. I prefer:

But I also have months where a few Sun Salutations feel just right.
My rule is simple: I listen.
If practice nourishes me, I do it.
If it depletes me, I stop.

Let’s explore what’s happening in the body prior menstruation and what types of yoga may help.

Ayurveda addresses this through Apana Vayu, the downward-moving energy that governs menstruation, digestion, elimination, childbirth, and all processes of release.

When Apana is sluggish, bloating and constipation intensify.

Fatigue is a normal part of the pre and menstrual cycle, your body is preparing for a major physiological event.

Inversions can feel rejuvenating if they resonate with your body. If not, skip them.

PMS is a real emotional landscape but not an inevitable curse.

The key here is consistency, not intensity:

Yoga works best for emotional regulation when practiced across the whole month, not only during PMS.

But if you are feeling good :

These practices help regulate nervous system shifts and smooth the emotional peaks and valleys.

Your cycle is a sign of hormonal health.
When your period becomes irregular, painful, or erratic, it’s your body communicating imbalance.

Ayurveda links PMS & dysmenorrhea to Apana Vayu imbalance.
Western medicine notes the role of chronic stress, undernourishment, over-exercise, and emotional overload.

Inversions remain debated.
Some argue they disrupt the downward flow of Apana; others claim they pose no anatomical threat.

At the end of the day, one truth remains:

When I ignored my body, my cycle disappeared for years.
When I began respecting my energy, everything shifted.

This is true for many women, and it might be true for you as well.

Yes.
But not every type of yoga is right for every day or every body.

Ask yourself:

If your practice leaves you happier, quieter, more grounded — it’s right.
If it leaves you irritated, exhausted, or restless — adjust.

Yoga is not about performance.
It’s about balance.

And your menstrual cycle is one of the most intelligent guides you have.

With love,

Audrey