The Myths of Practicing Inversions on Your Period

Have you ever wondered about practicing inversions during your menstrual cycle? This topic sparks debate in the yoga community, and recently it lit up a debate in the comment section of one of my reels. While many suggest avoiding inversions during menstruation, the reasons behind this recommendation are often unclear, leaving you curious about the facts and myths surrounding this practice.

In this blogpost, we'll explore the science behind menstruation and body position, demystifying common myths about inversions during menstruation, and examine the historical context in yoga. We'll also look at medical perspectives on inversion practice and its potential impact on menstrual health. By the end, you'll have a clearer understanding of how inversions might affect your body during your period, helping you make informed decisions about your personal experience on the mat.

When you ask if you can do yoga inversions while menstruating, you're actually diving into a rich discussion that intersects biology, yoga philosophy, and personal experience. Should you do inversions while on your period? The answer isn't as straightforward as many teachers suggest. From physiological considerations to energetic principles in yoga, there are multiple perspectives worth exploring before you decide what's right for your body and practice.

What Are Inversions and Why Are They Controversial?

Yoga inversions are more than just spectacular poses on Instagram. They represent a specific category of asanas where your head is positioned below your heart and hips, essentially turning your normal upright position upside down [1]. Understanding what qualifies as an inversion helps clarify why these poses generate so much discussion.

Technically speaking, any pose in which your heart is higher from the ground than your head qualifies as an inversion [1]. These range from poses like Shoulderstand (Salamba Sarvangasana) to intermediate poses such as Headstand (Sirsasana) and Handstand (Adho Mukha Vrksasana) [2]. Some teachers make distinctions between "full inversions" where both trunk and legs are upside down (like headstands) versus "half inversions" where only the trunk is inverted (like downward dog) [3].

Why inversions are singled out during menstruation

The controversy around inversions during menstruation stems from two primary perspectives. From a yogic philosophy standpoint, menstruation is governed by apana vayu—a downward-flowing energy responsible for elimination and reproductive cycles [4]. Many traditional teachers believe that inverting disrupts this natural energetic flow [4].

Notably, different yoga traditions take varying stances on this issue. B.K.S. Iyengar's school strictly forbids inversions during menstruation, whereas the Ashtanga Vinyasa School encourages taking a complete break from practice during the first three days of menstruation [4].

The most frequently cited concern is that inversions might cause retrograde menstruation—where menstrual blood flows backward through the fallopian tubes—potentially leading to endometriosis [5]. Additionally, some practitioners report experiencing vascular congestion—a temporary halt in menstrual flow followed by excessive bleeding later [3].

Yet these concerns face scientific challenges. Even in zero gravity, astronauts menstruate normally, suggesting that menstrual flow doesn't rely on gravity but rather on uterine contractions [4]. Furthermore, studies show that 90% of women naturally experience some retrograde menstruation regardless of inversions [5].

Essentially, the decision about practicing inversions during menstruation becomes personal. Various factors including your experience level, physical symptoms, and whether you follow traditional yogic energetic principles all play roles in this decision.

The Energetic View: Apana
and Pranic Flow

The ancient yogic understanding of energy offers a fascinating perspective on the inversions-during-menstruation debate. Beyond the physical body, yoga recognises subtle energetic currents that influence our wellbeing—principles that have guided practice for centuries.

Understanding apana vayu in yogic philosophy

In yogic tradition, prana (life force) moves through the body in five distinct patterns called vayus. Among these, apana vayu governs downward-moving energy, responsible for elimination processes including excretion, urination, and menstruation. Located primarily in the pelvis and lower abdomen, apana is connected to the root chakra (muladhara) and the earth element.

Think of apana vayu as your body's natural cleansing system. It facilitates the release of physical waste as well as mental and emotional toxins that no longer serve you. When functioning optimally, apana creates a sense of groundedness and security. Conversely, an imbalanced apana vayu can manifest as fear, doubt, confusion, or physical elimination issues.

How inversions may affect energetic balance

According to traditional yoga philosophy, turning upside down creates a direct opposition to apana's natural downward flow. Inversions essentially reverse the normal direction of energy in the body.

The relationship between prana (inward/upward energy) and apana (downward/outward energy) functions like a breath cycle—prana represents inhalation while apana represents exhalation. Both energies need to work harmoniously. Just as continuous inhaling without exhaling would create imbalance, constantly directing energy upward through inversions during menstruation might theoretically disrupt this natural rhythm.

Furthermore, traditional Hatha yoga teachings suggest that practicing mula bandha (root lock) during inversions can create an energetic seal that might temporarily inhibit the natural release of menstrual fluid.

Why some schools discourage inversions during periods

Major yoga traditions vary in their approach, yet many share concerns about disrupting apana's flow. B.K.S. Iyengar's school explicitly forbids inversions during menstruation. Similarly, Ashtanga Vinyasa yoga recommends women take "moon days" off from practice during menstruation.

Beyond cultural or religious taboos, these recommendations stem from an understanding that menstruation represents a natural cleansing period where apana vayu should flow freely. The philosophical view holds that interfering with this process could potentially lead to energetic imbalances.

Consequently, teachers trained in traditional lineages often advise against inversions to honour these energetic principles—not merely from outdated restrictions but from a holistic understanding of the body's subtle energies. Simultaneously, this perspective acknowledges that each practitioner must ultimately develop awareness of their unique energetic patterns.

Medical Insights:
Is There Any Real Risk?

Medical science offers clarity on questions that often arise about yoga practice during menstruation. Let's examine what research tells us about these concerns.

From a purely physiological standpoint, there's no evidence that inversions during menstruation pose health risks. Menstruation functions through hormonal interactions between the brain, ovaries, and uterus—none of which are affected by your body's position [6]. Menstrual blood moves through uterine contractions, not gravity, meaning temporary inversions won't disrupt your flow [6].

The science behind retrograde menstruation

Retrograde menstruation—where menstrual blood flows backward through fallopian tubes—was once thought to be caused by inversions. Nevertheless, research indicates this process occurs naturally in approximately 90% of menstruating people [7]. A recent review even questions whether retrograde menstruation is as universal as previously believed [8].

Although retrograde menstruation was long suspected as the primary cause of endometriosis, current understanding indicates a more complex picture. Indeed, while up to 90% of women experience retrograde menstruation, only about 10% develop endometriosis [7]. Other factors including genetic predisposition, immune system responses, and hormonal environments now appear more significant [9]. The discussion about practice and endometriosis needs a whole article by itself, but for those who suffer from this condition should avoid any factors that interfere with the natural rhythm during the menstrual phase.

Conclusion

After exploring the myths and realities surrounding inversions during menstruation, one thing becomes clear: this conversation goes far deeper than simple prohibitions. Though traditional yoga teachings discourage inversions during your period due to disrupting apana vayu's downward flow, medical science offers a different perspective. Indeed, the human body handles menstruation through uterine contractions rather than gravity, as evidenced by female astronauts who menstruate normally in zero-gravity environments.

Therefore, the primary concerns about retrograde menstruation causing endometriosis appear largely unfounded. Despite this natural process occurring in approximately 90% of menstruating people, only about 10% develop endometriosis, suggesting other factors play more significant roles in this condition.

Nevertheless, energetic principles still hold value for many practitioners. Your menstrual cycle represents a time when energy naturally moves downward and outward. Consequently, turning upside down might feel counterintuitive or unnecessarily taxing during this phase.

Ultimately, the decision about inversions during your period remains deeply personal. Rather than following rigid rules, consider how you actually feel. Some days, gentle restorative poses might serve you better than headstands. Other days, your regular practice with minor modifications might feel completely appropriate.

Instead of viewing your period as an obstacle to overcome, think of it as an opportunity to develop greater body awareness.

Throughout your entire cycle, your body offers valuable feedback worth honoring. This approach transforms your yoga practice into something far more meaningful than simply following or breaking rules—it becomes a genuine conversation with yourself [you might want to read Period Yoga: Aligning Your Practice with Your Cycle blogpost].

Remember that yoga, at its core, teaches self-awareness above all else. The most authentic practice comes from listening to your unique needs rather than adhering to blanket prohibitions. Your body wisdom, coupled with informed understanding of both traditional teachings and modern science, provides the most reliable guidance for your individual practice.