List of Safe Exercises and Yoga Asanas to do in Periods

The period is one of the tough times for women.  And when it comes to performing the workout during the period, it is best to listen to your body. Don’t ever force yourself if you experience severe pain or bloating. But if you don’t experience any severe menstrual symptoms or weakness, then don’t let your period derail your workout plan.

In our previous article, we have already discussed the benefits of a workout during the period.
Today I’m going to share with you some amazing workouts that I personally believe will help you a lot during your tough days.

So let’s see what are the workouts that you can perform easily at home without putting any stress on your body.


I personally believe that regular walking is the key to a happy and healthy life. Walking is one of the easiest exercises that you can perform during your periods. Walking doesn’t require any special cloth or location.
You can perform it anywhere either inside or outside your house. According to your comfort, you can adjust your walking speed. Walking in the fresh air will also boost your energy and will improve your mood too.

Light cardiovascular exercise:

You can perform light cardio exercise but you should keep in mind that it should not be a very stressful workout. You can perform the following workouts during your periods-

Jog in place-

Don’t lie down on your bed for the whole day, rather stand up and start jogging in place. You can adjust the speed according to your comfort. No need to do it too fast. Jogging will not only make you feel better from menstrual symptoms but it will also burn some extra calories too.

Shoulder tap-

Shoulder tap is one of the most effective workouts. It targets plenty of muscles, especially abdominal muscles. It will strengthen your core, arms, shoulder and also gain more stability.

How to perform Shoulder tap?

  1. Start in a plank position. Your wrists should be under your shoulder and your feet should be hip-width apart.
  2. Now with the help of your right-hand touch your left shoulder and return to plank position.
  3. Next, touch your right shoulder with your left hand and return to the plank position.
  4. Continue doing it on alternate sides.
  5. Try 3sets of 15 repetitions on each side.

Opposite Arm and leg raise-

It is a fantastic core exercise. This is a great exercise to develop and maintain stability and mobility in your hips, shoulder and core.

How to perform opposite arm and leg raise?

  1. Get down on the floor with your hands completely straight beneath your shoulder.
  2. Your knees should be 90° bent and should be beneath your hips.
  3. Extend your right arm forward and at the same time straighten your right leg completely backward.
  4. Return to the starting position and perform the same on your left arm and left leg.
  5. Do 3 sets of 15 repetitions on each side.
  6. Tighten your core muscle while performing this exercise.

Side plank-

Planking is one of the simplest and beneficial exercises to strengthen your core muscles.

How to do side plank?

  1. Lie on one side.
  2. Your upper foot should be on the top of your lower foot.
  3. Lift your hips forming a straight line from head to feet.
  4. Hold for 15 to 30 seconds.


Push-ups are one of the most beneficial exercises. It strengthens and builds the muscles in your shoulder and chest.

How to perform push-ups?

  1. Get down on the floor with both your hands slightly wider than your shoulder.
  2. Now straighten your legs and arms.
  3. Try to lower your body until your chest nearly touches the floor.
  4. Push yourself up.
  5. Try to do 3 sets of 10 repetitions.

Reach through-

This is a basic crunch for your abs muscles. This is one of the light cardio you can perform during your periods.

How to perform reach through?

  1. Lie on the floor with your legs width apart.
  2. Bend your knees.
  3. Start crunching passing your hands through the legs.
  4. Perform this workout with 3 sets of 15 repetitions.

Yoga during periods.

Yoga can also help you relieve the menstrual symptoms. There is a myth that yoga is not safe during periods. But how far I know there is no logical explanation that yoga can not be done during periods.
There are some yoga poses that should be avoided during the period. Today I’m going to share some yoga poses which according to research are safe to perform during menstruation

The yoga poses that can be performed during the period to ease period cramps and feel better are as follows:-

  1. Buddha Konasana or the cobbler pose.
  2. Upavistha Konasana or wide-angle seated forward bend.
  3. Virasana or hero pose.
  4. Gomukhasana or cow face pose.
  5. Janu Sirsasana or head to knee pose.
  6. Supta Baddha konasana or reclined cobbler pose or reclined goddess pose.
  7. Balasana or child's pose.
  8. Viparita Karani or legs up the wall pose.
These are some of the yoga poses you can try doing during your menstruation to feel relax and to ease the period symptoms.

In our coming article, I’ll share the benefits and steps to perform the above yoga poses.

I hope you like our article. Do share it with your friends and family members.
Stay healthy.
Thank you.

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