If you suffer from cramps, certain flows and poses will help more than others.
"Asanas focused around the belly, pelvis, and spine can relieve some of the pain," says Mary Dana. "I'll often focus my practice on sun salutations with twists and squats, prone backbends, seated twists, hip openers, and forward bends. If you're in a lot of pain and need to keep it simple, stick to child's pose and easy supine twists."
Beth, who works primarily with clients dealing with fertility issues, has a specific flow for clients trying to conceive—and suggests the same flow to people with bad cramps.
"The moon salute is great, followed by some gentle backbends like camel pose (done gently and/or with props), bow pose, or supported fish pose," she says. "End your practice with a restorative pose like reclining bound angle pose or a supported, seated forward fold."
No, doing yoga on your period isn't dangerous. Just go easy on yourself!