Yoga for Your Period

by Schuyler Grant
Apr 17, 2026

Gentle Poses to Relieve Cramps and Support Your Body with Schuyler Grant

Schuyler Grant is a world-renowned yoga teacher, the founder and co-director of Kula Yoga Project and the co-creator of Wanderlust.

Schuyler, a yoga teacher of over two decades, is no longer cycling—but it wasn’t until her 40s that she truly began to understand the cyclical nature of her body. Learning how to align her yoga practice with her hormones became a powerful shift—one she wishes she had discovered much earlier.

In this interview, she shares what that looks like in practice: the best yoga poses for your period, how to ease cramps and inflammation, and how to adjust your movement throughout each phase of your cycle. She also explores the importance of listening to your body over rigid rules, debunks common myths around exercise during menstruation, and offers a gentle, supportive sequence for heavier days.

Let’s dive in…

What are some good yoga poses to practice during your period—and why?

It’s hard to prescribe a one-size-fits-all approach, because every woman’s experience is different. But hormonally, we are all at a low point in both estrogen and progesterone during menstruation—which often translates to lower energy.

Many of us are also dealing with cramps and inflammation.

For me, slow, intentional movement was key. It helped relieve cramps, but I naturally moved away from vigorous practices.

Slow flow and longer holds tend to feel best
Gentle hip opening can help release uterine tension
Pranayama (breathwork) is incredibly effective for calming the nervous system

There’s often guidance to avoid inversions during your period—especially if your flow is heavy. That said, I found that Legs Up the Wall (Viparita Karani) felt amazing, especially when I experienced heaviness in my legs and ankles. Occasionally, even headstand felt supportive.

The takeaway: listen to your body over rigid rules.

What are some other practices or products you swear by during your period?

Heat, heat, heat. Hot water bottles on the abdomen or hips. Long baths (bonus points for essential oils like lavender, geranium, or clary sage)

I’m also a big fan of period underwear (like Thinx) and menstrual cups over pads and tampons — better for your body and the environment

Do you modify your workouts based on where you are in your cycle?

I didn’t truly understand my cycle until my 40s. But once I did, everything clicked.

There are two key phases:

Follicular phase (menstruation → ovulation):
Estrogen rises, energy builds, and you often feel stronger and more motivated
Luteal phase (ovulation → menstruation):
Progesterone rises, energy becomes more variable, and fatigue can increase—especially toward the end

Once I aligned my yoga practice with these phases, it became a much more precise and supportive tool.

Personally, I gravitated toward strong vinyasa during mid–late follicular phase, then I shifted to slower, more restorative practices as I approached my period.

Also worth noting: heat tolerance often drops in the luteal phase. If you practice hot yoga, you may feel this shift.

How has becoming a yoga instructor changed how you see your cycle?

Interestingly, it didn’t—at least not at first.

I had been teaching for 20 years before I fully understood hormonal fluctuations. If anything, that awareness made teaching more complex.

In a group class, everyone is in a different hormonal state. So while you can’t tailor everything, it’s important to encourage autonomy, normalize modification, and give students permission to listen to their bodies

How has yoga impacted your sex life?

A deep mind-body practice—whether yoga, tai chi, or qigong—inevitably enhances embodiment and that translates directly into sexuality.

Sex is, at its core, about sensation, presence, and communication through the body. Yoga teaches you to tune into subtle physical and energetic cues so you can use the body as both a tool and a feedback system, which then leads to more confidence and self-awareness in the bedroom.

That doesn’t automatically equal great sex, but it creates the conditions for it.

What are the biggest misconceptions about exercising during your period?

There’s a longstanding belief that you should avoid vigorous movement—especially inversions—during menstruation. I don’t think it’s that simple. If you truly listen to your body, some days, movement (even vigorous) can feel great. Slow, steady twists and forward folds can even ease cramps. Other days, rest is exactly what you need

The real challenge isn’t the movement—it’s learning to override habit and ego, and actually listen.

Can you share a short, supportive sequence for heavier days?

Start gently and move intuitively:

Cat–Cow variations (slow, fluid, exploratory)
Low lunges (to open the hip flexors/psoas)
Pigeon pose or Reclined Figure 4 (long, supported holds)
Gentle supine twist
Supported Supta Baddha Konasana (stay here for several minutes)

Keep it slow, soft, and spacious.

How can we reframe the menstrual cycle as something to work with, not against?

Your cycle isn’t an inconvenience, it’s a built-in rhythm you can collaborate with.

When you let go of rigid expectations about how your body should perform, something opens up. Mid-cycle energy can support strength and exploration. Pre-menstrual and menstrual phases invite rest, reflection, and care.

Instead of forcing consistency, you get range.

And honestly? That range is far more interesting—and far more powerful—than feeling the same all month.