When it comes to exercising, especially on those pesky period days, you might wonder about what types are best. Yoga must have probably crossed your mind.
Hot yoga, a practice done in a heated room, can feel great and offer many perks. But when you’re on your period, you might ask, “Is hot yoga a good idea?”
Let’s delve into this:
Should you do hot yoga while on your period?
First up, the benefits! Many women find that hot yoga during their period actually helps them. The heat and the poses can ease muscle cramps as well as perhaps reduce period pain.
It’s also a perfect way to de-stress and relax, which can be especially helpful during this time. Plus, keeping fit is always good. And if hot yoga is your go-to workout, you might not want to skip it.
However, there are also some stuff to be mindful of. The heat in a hot yoga class can make you feel more tired. Also, if you’re already feeling a bit low from your period, it certainly won’t be the best mix.
There’s also the risk of dehydration; you need to drink plenty of water, especially when you’re losing extra fluids both from sweating and your period.
Pay heed to your body. If you’re feeling dizzy or overly tired, it’s okay to step out or take it easy. Some people worry about increased bleeding due to the heat, but there isn’t any concrete evidence to confirm this happens.
Every woman’s body reacts differently to their period, with some experiencing heavier flows than others regardless of their activities. The uppermost thing here is to listen to your body.
If you’re feeling up for it, and hot yoga usually leaves you feeling good, then there’s no strong reason to avoid it during your period.
However, it might be wise to take a more gentle approach, avoiding the most strenuous poses if you’re feeling crampy or bloated. Below are some tips and caveats to keep at fingertips when considering hot yoga during periods.
Considerations for hot yoga during periods
If doing hot yoga on your period days is a part of your plans, then you need to keep these caveats in mind to ensure you stay safe and comfortable.
Listen to your body
If you wake up on the day of your hot yoga class and you’re feeling pretty good, with no super bad cramps or super tired, you might decide to go for it.
But if your body is giving you signs that it’s not feeling great, like if you have a lot of pain or just feel really worn out, it might be a good idea to skip the class and take it easy instead.
While in the class, pay attention to how you feel. If you start to feel not-so-good, like if you get dizzy or extra tired, it’s totally okay to take a break.
Sit down, have some water, and only do what feels right. Your body can be different every other day, especially during your period. Some days you may have heaps of energy, and other days, not so much.
Listening to your body means you do what’s best for you, whether that’s rocking all the yoga poses or chilling out and doing less.
Stay Hydrated
It can be that sweaty with hot yoga, which can cause you to lose water quickly. This would eventually get you feeling even worse during your period.
Before heading to your yoga class, drink enough water! We recommend taking at least one or two glasses of water a few hours before starting.
Additionally, always have a water bottle on your side during class. Take small sips regularly throughout the session to replace the fluids you’re losing as you sweat.
This keeps hydration in check and perhaps maintains your energy level. You still want to drink even more water after your class. If you’ve sweated a lot, it might be helpful to turn to electrolyte drinks to replace the minerals your body loses through sweat.
Staying hydrated on your period days reduces symptoms like headaches, fatigue and dizziness. It also helps keep your body functioning well as you move through those yoga poses.
Choose Comfortable Protection
Since you’d be moving a lot, and it gets pretty warm in the room, you want to make sure you use something that stays in place and keeps you as secure as possible.
Most women acknowledge that tampons or menstrual discs(cups) work perfectly because they fit inside. And you don’t really notice them when you’re stretching or posing.
They’re also less likely to move around compared to pads, which means you can twist and turn without worrying about leaks. It’s a good idea to try out what you plan to use on a regular day first so you know it feels okay and you trust it to work when you’re in your yoga class.
Basically, everyone is different, so the best choice for protection is the one that feels most comfy for you. Once you’ve got that sorted, you can relax and enjoy your hot yoga session even when you’re on your period.
Wear Breathable Clothing
Made of materials that let air in and out, breathable clothes help keep your body cool. They also help sweat evaporate from your skin, making you feel less sticky and more comfy.
This is even more important during your period when you’re feeling a bit more sensitive or unusually uncomfortable. Choosing clothes that fit well but aren’t too tight is fantastic.
You want everything to stay in place as you move, stretch, and pose, but you don’t want to feel squeezed or restricted. Clothes that can move with you, like stretchy yoga pants and a supportive but comfy top, are perfect.
Remember, the goal is to be able to focus on your yoga practice without being distracted by your clothes. If you’re feeling good in what you’re wearing, you’ll be able to relax more and really get into the flow of the class, even on your period.
So, picking out breathable, comfortable workout wear is definitely the way to go for hot yoga.
Adjust Your Intensity
Some days, you feel very energized, whereas other days, specifically during your period, you might feel a bit tired or distressed. That’s absolutely normal, and it’s okay to take it easy.
With the heat and the difficult poses, Hot yoga can be pretty intense, even on a good day. And it becomes important to pay heed to your body. If you’re feeling strong and energetic, go ahead and push yourself a little.
But if you’re not feeling 100%, taking a step back is perfectly fine. Maybe try some gentler versions of the poses, or take a break if you need it.
Don’t worry about what anyone else in the class is doing. Your body’s needs can change, especially during your period, so always do what feels right for you. Be
Prepared for Possible Dizziness
Because hot yoga takes place in a warm room and involves different poses and stretches, sometimes people feel dizzy or lightheaded. Anyone at all can experience this, and while on your period, chances are even higher.
The heat in the room puts extra stress on your body to cool itself down, and when you add on the physical activity, it’s a lot for your body to handle.
Plus, on your period, your body overworks, so it’s normal to feel a bit off from time to time. To help avoid feeling dizzy, try to stay hydrated, as discussed.
Also, don’t be shy about taking a breather if you need one. It’s completely okay to sit down on your mat a little while, maybe take a few deep breaths, and rejoin the class when you feel better.
What yoga poses should be avoided during periods?
We recommend that you avoid certain strenuous poses, invert the body, or apply intense pressure to the abdomen, especially on your period days.
Some specific poses to avoid include inversions like Headstand (Sirsasana) and Shoulderstand (Sarvangasana). Both involve going upside down, which can disrupt blood flow and energy levels or increase the severity of cramps.
Poses that deeply compress the abdomen, such as the bow pose (Dhanurasana), should also be shunned. This pose requires a lot of back and core strength and puts significant pressure on the pelvic region, which can be uncomfortable during menstruation.
Hot yoga benefits/Hot yoga on period benefits
Practicing hot yoga during your period can offer several benefits:
- Improved Blood Flow: The warmth in the class fosters proper blood circulation, reducing menstrual cramps and queasiness.
- Stress Relief: Yoga is a stress buster. It can be helpful during periods when you might feel emotional or tense.
- Enhanced Mood: Exercises like yoga release endorphins or feel-good chemicals, which are natural mood lifters. During periods when mood swings are common, this can be especially beneficial.
- Increased Flexibility: The heat in hot yoga makes your muscles more pliable, allowing for deeper stretches and potentially increasing your flexibility. Better
- Energy Levels: Although it might seem contradictory, exercising during your period can help boost your energy levels, which are often down during this time.
While there are benefits, it’s important to listen to your body and adjust your practice based on how you feel during your period.
Wrap
The decision to do hot yoga during your period is more of a personal choice. And there isn’t a one-size-fits-all answer. While some women might find that the heat, poses, and movements help ease menstrual cramps as well as boost their mood, others might find it uncomfortable or taxing.
That’s why we advise that you listen to your body. If you feel energized and believe that the warmth and exercise will do you good, then hot yoga can be a perfect activity during your period.
Pay attention to the precautions above-mentioned. Drink enough water, avoid intense poses that don’t feel right for you, and take breaks whenever necessary.
Your well-being is your topmost priority now, and you don’t want to compromise it for anything.
