{"id":1119,"date":"2023-03-05T08:37:35","date_gmt":"2023-03-05T08:37:35","guid":{"rendered":"https:\/\/indiaivf.co.in\/indiaivf\/?p=1119"},"modified":"2026-04-24T17:22:37","modified_gmt":"2026-04-24T11:52:37","slug":"period-friendly-exercises-yoga-tips","status":"publish","type":"post","link":"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips","title":{"rendered":"Top Exercises, Yoga and Tips for a Healthy and Comfortable Period Experience"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#Why_Exercise_During_Your_Period\" >Why Exercise During Your Period?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#Top_Exercises_for_Period_Pain_Relief_and_Weight_Loss\" >Top Exercises for Period Pain Relief and Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#Light_Exercise_During_Period\" >Light Exercise During Period<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#Yoga_and_Your_Period_%E2%80%93_A_Perfect_Match\" >Yoga and Your Period \u2013 A Perfect Match<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#Exercise_During_Period_%E2%80%93_Good_or_Bad\" >Exercise During Period \u2013 Good or Bad?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#During_Periods_Which_Exercise_Is_Best\" >During Periods, Which Exercise Is Best?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#Exercise_Period_Delay_and_Late_Periods\" >Exercise, Period Delay, and Late Periods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#Can_Lack_of_Exercise_Cause_Late_Periods\" >Can Lack of Exercise Cause Late Periods?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#Tips_for_Exercising_During_Your_Period\" >Tips for Exercising During Your Period<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#Duration_Names_and_Methods_of_Exercises_for_a_Comfortable_Period_Experience\" >Duration, Names, and Methods of Exercises for a Comfortable Period Experience<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#Aerobic_Exercise_During_Periods\" >Aerobic Exercise During Periods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#2_Light_Jogging\" >2. Light Jogging<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#3_Swimming\" >3. Swimming<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#Light_Exercise_During_Period-2\" >Light Exercise During Period<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#1_Stretching\" >1. Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#2_Light_Pilates\" >2. Light Pilates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#3_Slow_Dancing\" >3. Slow Dancing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.indiaivf.in\/blog\/period-friendly-exercises-yoga-tips\/#Best_Yoga_Poses_During_Periods\" >Best Yoga Poses During Periods<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Why_Exercise_During_Your_Period\"><\/span>Why Exercise During Your Period?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Light exercise during period promotes overall health<\/li>\n<li>Exercise for period pain relief<\/li>\n<li>Periods exercise weight loss benefits<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Top_Exercises_for_Period_Pain_Relief_and_Weight_Loss\"><\/span>Top Exercises for Period Pain Relief and Weight Loss<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Aerobic Exercise During Periods<\/strong><\/p>\n<ul>\n<li>Boosts circulation and reduces cramps<\/li>\n<li>Examples: brisk walking, light jogging, swimming<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Light_Exercise_During_Period\"><\/span>Light Exercise During Period<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Gentle movement for pain relief and relaxation<\/li>\n<li>Examples: stretching, light pilates, slow dancing<\/li>\n<\/ul>\n<p>Read more- <a href=\"https:\/\/www.indiaivf.in\/fertility-yoga\/\">Which are the Fertility Yoga Asanas and Yoga Exercises?<\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yoga_and_Your_Period_%E2%80%93_A_Perfect_Match\"><\/span>Yoga and Your Period \u2013 A Perfect Match<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Can Yoga Affect Your Period?<\/strong><\/p>\n<ul>\n<li>Yoga for menstruation cramps relief<\/li>\n<li>Helps regulate periods with consistent practice<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Exercise_During_Period_%E2%80%93_Good_or_Bad\"><\/span>Exercise During Period \u2013 Good or Bad?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Exercise period benefits outweigh potential discomfort<\/li>\n<li>Listen to your body and choose appropriate activities<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"During_Periods_Which_Exercise_Is_Best\"><\/span>During Periods, Which Exercise Is Best?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Period time exercise varies per individual<\/li>\n<li>Consider light exercise, yoga, and aerobic activities<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Exercise_Period_Delay_and_Late_Periods\"><\/span>Exercise, Period Delay, and Late Periods<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Can Exercise Cause Period Delay?<\/strong><\/p>\n<ul>\n<li>Extreme exercise may impact menstrual cycle<\/li>\n<li>Regular, moderate activity promotes healthy periods<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Can_Lack_of_Exercise_Cause_Late_Periods\"><\/span>Can Lack of Exercise Cause Late Periods?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Inactivity may affect hormonal balance<\/li>\n<li>Moderate exercise supports regular menstruation<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Tips_for_Exercising_During_Your_Period\"><\/span>Tips for Exercising During Your Period<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Choose comfortable, supportive workout gear<\/li>\n<li>Stay hydrated and maintain a balanced diet<\/li>\n<li>Listen to your body and adjust intensity accordingly<\/li>\n<\/ul>\n<p><strong>Chart: Exercise Types and Their Benefits During Periods<\/strong><\/p>\n<table>\n<tbody>\n<tr>\n<th>Exercise Type<\/th>\n<th>Benefits<\/th>\n<\/tr>\n<tr>\n<td>Aerobic Exercise<\/td>\n<td>Circulation, cramp relief, weight loss<\/td>\n<\/tr>\n<tr>\n<td>Light Exercise<\/td>\n<td>Pain relief, relaxation<\/td>\n<\/tr>\n<tr>\n<td>Yoga<\/td>\n<td>Cramp relief, relaxation, hormone balance<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"text-align: justify;\">Stay active, practice yoga, and embrace a healthier period experience with this ultimate guide to period-friendly exercises and tips.<\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Duration_Names_and_Methods_of_Exercises_for_a_Comfortable_Period_Experience\"><\/span>Duration, Names, and Methods of Exercises for a Comfortable Period Experience<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Aerobic_Exercise_During_Periods\"><\/span>Aerobic Exercise During Periods<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>1. Brisk Walking<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>Duration<\/strong>: 20-30 minutes<\/li>\n<li style=\"text-align: justify;\"><strong>Method:<\/strong> Maintain a steady, brisk pace; engage your core; and keep your head up and shoulders relaxed.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Light_Jogging\"><\/span>2. Light Jogging<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>Duration:<\/strong> 15-20 minutes<\/li>\n<li><strong>Method:<\/strong> Keep a gentle, comfortable pace; land softly on the balls of your feet; and maintain a relaxed upper body.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_Swimming\"><\/span>3. Swimming<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"text-align: justify;\"><strong>Duration:<\/strong> 20-30 minutes<\/li>\n<li style=\"text-align: justify;\"><strong>Method:<\/strong> Choose a swimming stroke you\u2019re comfortable with; maintain a steady, relaxed pace; and focus on proper breathing techniques.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Light_Exercise_During_Period-2\"><\/span>Light Exercise During Period<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"1_Stretching\"><\/span>1. Stretching<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"text-align: justify;\"><strong>Duration:<\/strong> 10-15 minutes<\/li>\n<li style=\"text-align: justify;\"><strong>Method:<\/strong> Focus on major muscle groups; hold each stretch for 15-30 seconds; and maintain steady, controlled breathing.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Light_Pilates\"><\/span>2. Light Pilates<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"text-align: justify;\"><strong>Duration:<\/strong> 20-30 minutes<\/li>\n<li style=\"text-align: justify;\"><strong>Method:<\/strong> Engage your core muscles; maintain proper alignment; and execute each movement with control and precision.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_Slow_Dancing\"><\/span>3. Slow Dancing<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"text-align: justify;\"><strong>Duration:<\/strong> 15-20 minutes<\/li>\n<li style=\"text-align: justify;\"><strong>Method:<\/strong> Choose a slow, relaxing song; move fluidly and gracefully; and focus on enjoying the music and movement.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Best_Yoga_Poses_During_Periods\"><\/span>Best Yoga Poses During Periods<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>1. Child\u2019s Pose (Balasana)<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>Duration:<\/strong> 1-3 minutes<\/li>\n<li style=\"text-align: justify;\"><strong>Method:<\/strong> Kneel on the floor, sit back on your heels, and fold forward, resting your forehead on the floor and extending your arms out in front of you.<\/li>\n<\/ul>\n<p><strong>2. Reclined Bound Angle Pose (Supta Baddha Konasana)\u00a0<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>Duration:<\/strong> 3-5 minutes<\/li>\n<li style=\"text-align: justify;\"><strong>Method:<\/strong> Lie on your back, bend your knees, and bring the soles of your feet together, allowing your knees to fall out to the sides. Place your hands on your abdomen or beside your body.<\/li>\n<\/ul>\n<p><strong>3. Seated Forward Bend (Paschimottanasana)<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>Duration:<\/strong> 1-3 minutes<\/li>\n<li style=\"text-align: justify;\"><strong>Method:<\/strong> Sit with your legs extended in front of you, inhale and lengthen your spine, exhale, and fold forward from your hips, reaching for your feet or shins.<\/li>\n<\/ul>\n<p><strong>4. Bridge Pose (Setu Bandha Sarvangasana)<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>Duration:<\/strong> 30 seconds to 1 minute<\/li>\n<li style=\"text-align: justify;\"><strong>Method:<\/strong> Lie on your back with your knees bent and feet flat on the floor; press into your feet, lifting your hips, and clasp your hands beneath your body.<\/li>\n<\/ul>\n<p><strong>5. Cat-Cow Stretch (Chakravakasana)<\/strong><\/p>\n<ul>\n<li><strong>Duration:<\/strong> 1-2 minutes<\/li>\n<li><strong>Method:<\/strong> Begin on all fours; inhale and arch your back, lifting your chest and tailbone; exhale and round your spine, tucking your tailbone and chin.<\/li>\n<\/ul>\n<p><strong>6. Legs-Up-The-Wall Pose (Viparita Karani)<\/strong><\/p>\n<ul>\n<li><strong>Duration:<\/strong> 3-5 minutes<\/li>\n<li><strong>Method:<\/strong> Lie on your back with your buttocks close to a wall and your legs<br \/>\nextended up the wall; relax your arms by your sides or on your abdomen.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Incorporate these exercises and yoga poses into your routine during your period to help alleviate pain, maintain a healthy weight, and promote overall well-being.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why Exercise During Your Period? Light exercise during period promotes overall health Exercise for period pain relief Periods exercise weight loss benefits Top Exercises for Period Pain Relief and Weight Loss Aerobic Exercise During Periods Boosts circulation and reduces cramps Examples: brisk walking, light jogging, swimming Light Exercise During Period Gentle movement for pain relief [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1151,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4,9,7],"tags":[],"class_list":["post-1119","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-female-infertility","category-infertility-treatment","category-male-female-infertility"],"acf":[],"views":3720,"_links":{"self":[{"href":"https:\/\/www.indiaivf.in\/blog\/wp-json\/wp\/v2\/posts\/1119","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.indiaivf.in\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.indiaivf.in\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.indiaivf.in\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.indiaivf.in\/blog\/wp-json\/wp\/v2\/comments?post=1119"}],"version-history":[{"count":1,"href":"https:\/\/www.indiaivf.in\/blog\/wp-json\/wp\/v2\/posts\/1119\/revisions"}],"predecessor-version":[{"id":13857,"href":"https:\/\/www.indiaivf.in\/blog\/wp-json\/wp\/v2\/posts\/1119\/revisions\/13857"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.indiaivf.in\/blog\/wp-json\/wp\/v2\/media\/1151"}],"wp:attachment":[{"href":"https:\/\/www.indiaivf.in\/blog\/wp-json\/wp\/v2\/media?parent=1119"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.indiaivf.in\/blog\/wp-json\/wp\/v2\/categories?post=1119"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.indiaivf.in\/blog\/wp-json\/wp\/v2\/tags?post=1119"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}