Trying a menstrual cup for the first time can feel a little unfamiliar. The good news is that insertion usually becomes much easier once you find the fold and position that work for your body.

Here are four simple steps to get started.

Step 1: Wash your hands and clean your cup

Start with clean hands and a clean menstrual cup. Follow the care instructions provided with your cup and sterilise it as recommended before use.

Step 2: Choose a fold

Folding the cup creates a smaller insertion point. There is no single best fold, so try a few and see what feels most comfortable.

• C-Fold: Flatten the cup and fold it in half to create a “C” shape.
• Punch-Down Fold: Push one side of the rim down into the cup to create a narrower insertion point.
• 7-Fold: Flatten the cup and fold one top corner diagonally down to create a “7” shape.

Step 3: Insert the cup at a slight angle

Relax your pelvic floor and gently insert the folded cup, aiming slightly towards your tailbone rather than straight upwards. This follows the natural angle of the vaginal canal.

If it feels uncomfortable, stop, relax and try again. A small amount of water-based lubricant can also help if needed.

Step 4: Let the cup open and check the position

Once the cup is inside, release the fold and allow it to open. Gently feel around the base with a clean finger to check for any obvious folds or dents.

The cup should feel comfortably positioned rather than painful or creating significant pressure.

If you are using the Inoya Period Cup, the patented removal loop gives you a secure point to grip when it is time to remove your cup. Remember to release the seal before removing it rather than pulling firmly on the loop.

Still learning? That is completely normal. Many people need a few attempts or a few cycles to find the technique that works best for them.

For more practical guidance, visit our Tips & Tricks page or read our beginner's guide to using a menstrual cup.