Article written by Nova Rosaia founder of Warrior One Yoga
For many women, the menstrual cycle brings a combination of physical discomfort, emotional sensitivity and fluctuating energy.
From cramps and fatigue to heightened stress, it can be a time that feels overwhelming or disruptive. But with the right tools, it’s also an opportunity to slow down, listen in and support the body with care.
Yoga is one of those tools, offering not only physical relief but deeper connection to your cycle. Whether practised in a studio environment or at home, yoga can provide support through all phases of the month.
Here are four ways yoga can help ease menstrual symptoms and promote balance
1. Reduces cramping and physical tension
Certain yoga postures gently open the hips and soften the abdomen, encouraging circulation through the lower body. Child’s Pose, Supported Bridge, and Reclining Butterfly are commonly recommended during menstruation as they release tension through the pelvic area and lower back, where discomfort is often felt.
Props like bolsters and blankets allow the body to rest fully, helping reduce inflammation and allowing the muscles to soften without strain.
2. Regulates mood and calms emotional intensity
Hormonal fluctuations can have a significant impact on mood. Breath-led movement, slow transitions, and supported postures can help soothe emotional reactivity and create a sense of calm. Inversions such as Legs-Up-The-Wall or gentle forward folds like Seated Fold help quiet the mind and bring awareness back to the breath.
3. Supports hormonal balance and menstrual regularity
When practised consistently, yoga helps regulate the body’s stress response. Lower stress levels mean better hormonal balance, which plays a major role in regulating the menstrual cycle. Chronic stress can impact ovulation and even pause menstruation altogether, but yoga works by activating the parasympathetic nervous system and reducing cortisol levels.
4. Replenishes energy without pushing the body
Fatigue is common during menstruation, yet modern life rarely allows time to truly rest. Yoga offers a way to honour tiredness while still moving gently. Rather than forcing through a high-intensity workout, a restorative yoga practice provides space to unwind, recharge, and leave class feeling more energised rather than depleted.
Ultimately, yoga encourages a more intuitive approach to movement, allowing the body to lead rather than being forced to keep up with a fixed routine. By aligning practice with the phases of the menstrual cycle, it’s possible to ease discomfort, boost energy, and regulate emotions naturally.
Menstrual health is not just about getting through a few difficult days each month. It’s about building a relationship with the body that is based on awareness, rhythm, and support. Yoga can be one of the most effective ways to do exactly that.
Nova Rosaia is the founder and director of Warrior One Yoga, a Melbourne-based yoga brand with three beachside studios in Brighton, Mordialloc, and Mornington.