5 Yoga Poses to Support Diving During Your Period

Ease cramps, boost energy, and get dive-ready with this gentle yoga sequence.

Let’s be real — diving while on your period can feel like a challenge. You might feel bloated, crampy, low on energy, or just not quite in sync with your body. But here’s the truth: your period doesn’t have to hold you back. With the right kind of mindful movement, you can reconnect with your body, soothe discomfort, and prep yourself for the water — physically and mentally.

In this post, I’m sharing three yoga poses specifically chosen to support your body during menstruation and help you feel more comfortable, relaxed, and strong — whether you’re about to dive or simply need some grounding.

1. Child’s Pose (Balasana)

This restorative pose gently stretches the hips, thighs, and lower back — all areas that can feel achy or tight during your period. It calms the nervous system and invites you to turn inward, slowing down your breath and easing mental tension.

🧘‍♀️ Tip: Place a bolster or folded blanket under your torso for extra comfort.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

A gentle spinal flow that helps stimulate circulation and release tightness along the spine and abdomen — both common areas of tension during your cycle.

🧘‍♀️ Tip: Move slowly and fluidly, letting the breath guide your rhythm.

3. Supine Twist (Supta Matsyendrasana)

Twisting poses are fantastic for gently massaging your internal organs and reducing bloating or digestive discomfort. This one also stretches the spine and lower back while calming your mind.

🧘‍♀️ Tip: Don’t force the twist — keep it soft and easy.

Yoga While Menstruating: A Gentle Reminder

You don’t have to push yourself. These poses are here to help you feel better — not to “fix” anything. Some days, you might do all five poses. Other days, just one or two might feel like enough. The point is: you’re tuning in, not forcing. And that’s exactly what your body needs right now.

Planning to Dive?

Do this gentle flow before your dive to ease anxiety and physical tension, or use it post-dive to stretch and relax. Either way, it’s a beautiful way to stay connected with your body and breath.

🎥 Practice with me:Watch the full yoga sequence on YouTube