How to Insert a Menstrual Cup: A Beginner’s Step-by-Step Guide

So, you’ve bought a menstrual cup.

You’ve washed it. You’ve watched a video or two. You’ve folded it into something vaguely resembling the picture.

And now you’re standing in the bathroom thinking:

Right. How exactly am I supposed to get this thing in?

Don’t worry. Inserting a menstrual cup can feel a little awkward the first few times, but once you understand how to fold it, which direction to insert it, how far it should go and how to get it into its final position, it becomes surprisingly simple.

And there’s one part of menstrual cup insertion that many instructions seem to skip entirely.

They tell you to fold the cup and insert it.

Technically correct. Not particularly helpful.

Because your fingers eventually reach your body, the cup starts opening, and you may still need to get it a little farther in.

We’ll get to that.

How to Insert a Menstrual Cup: The Quick Version

If you just want the basics:

1. Wash your hands and menstrual cup.

2. Fold the cup.

3. Get into a comfortable position.

4. Insert the folded rim into your vagina, angling it back towards your tailbone rather than straight upwards.

5. Once you can no longer comfortably hold the fold, release your grip and use your thumb against the lower wall/base of the cup to gently guide it farther inside.

6. Allow the cup to open.

7. Check that the cup has fully opened and formed a seal.

8. Make sure the entire cup is comfortably inside and nothing is protruding or rubbing.

That’s the short version.

Now let’s make sure you actually know what all of that means.

Before You Start: Wash Your Hands and Cup

Always start with clean hands and a clean menstrual cup.

If your cup is brand new, sterilise it according to the manufacturer's instructions before its first use.

A little water around the rim can also make insertion easier. If you need extra help, a small amount of water-based lubricant around the rim can reduce friction. Avoid oil-based lubricants, which may not be suitable for silicone menstrual cups.

And perhaps most importantly: relax.

We know. Telling someone to relax immediately makes them approximately 37% less relaxed.

But when you're nervous, your pelvic floor muscles can tense, making insertion considerably more difficult. Give yourself time and don't force the cup if something feels painful.

Step 1: Find a Comfortable Position

There is no single correct menstrual-cup-insertion pose.

You can try:

• Sitting on the toilet with your knees apart

• Squatting

• Standing with one foot raised on the toilet or bath

For many beginners, sitting on the toilet or standing with one leg raised gives you easy access while still allowing you to relax.

Try a few positions and use whichever feels most natural for your body.

Step 2: Choose Your Menstrual Cup Fold

Before insertion, you'll need to make the rim of your cup smaller.

There are dozens of menstrual cup folds on the internet — because apparently even periods needed origami — but you really don't need to learn them all.

Three common folds are:

The Punch-Down Fold

This is my favourite fold for a Flo Angel menstrual cup. Push one side of the rim down into the cup and pinch the sides together.

This creates a small insertion point and is often a great place for beginners to start.

The C-Fold

Flatten the cup, then fold it in half so that the rim forms a C shape.

It's probably the fold you've seen most often, although the insertion point can be slightly wider than with a punch-down fold.

The 7-Fold

Flatten the cup and fold one top corner diagonally down towards the opposite side, creating a shape resembling the number seven.

There isn't a universally "best" fold. The best one is simply the one you can comfortably insert and that allows your cup to open properly afterwards.

Flo Angel Tip: If you're completely new to menstrual cups, we'd start with the Punch-Down Fold. It creates a smaller insertion point and is easy to learn.

Step 3: Don't Insert Your Menstrual Cup Straight Up

This is one of the most important things to understand.

Your vaginal canal doesn't travel vertically upwards into your body.

So don't aim your menstrual cup towards your belly button.

Instead, gently insert the folded rim inwards and backwards towards your tailbone.

Think more back than up.

Getting the angle right can make a huge difference to how easily the cup slides into place.

Step 4: The Part Most Menstrual Cup Guides Forget

Here we go.

Most instructions tell you:

Fold. Insert. Release.

Except there's a small logistical problem.

Your fingers are holding the folded cup.

As you insert it, eventually your fingers reach your vaginal opening and can't travel much farther. At this stage the cup may only be partially inserted — and you may no longer be able to keep it tightly folded.

That's okay.

Once the folded portion of the cup is comfortably inside:

1. Release your grip on the fold.

2. Place your thumb against the lower wall/base of the cup.

3. Use your thumb to gently push and guide the cup farther inside, continuing in the direction of your tailbone.

4. Stop once the entire cup is comfortably inside and positioned correctly.

5. Allow the cup to open fully.

You don't need to perform some impossible finger gymnastics to keep the cup perfectly folded all the way to its final position.

Your thumb gives you the angle and leverage needed to guide the partially inserted cup the rest of the way in.

For many first-time users, understanding this little step is the moment menstrual cup insertion finally makes sense.

Step 5: Let Your Menstrual Cup Open

Once your cup is comfortably positioned, it needs to unfold.

Sometimes you'll actually feel or hear a little pop.

Sometimes you won't.

No pop doesn't automatically mean something has gone wrong.

Run a clean finger around the base of the cup. It should feel rounded rather than folded or noticeably dented.

If you feel a dent, try:

• Gently rotating the cup

• Pinching and releasing the base

• Pressing gently against the vaginal wall beside the cup to give it more room to open

• Moving the cup slightly up or down

Once the cup has opened, it should form a gentle seal against the vaginal walls.

Step 6: Check the Seal

A properly opened menstrual cup should feel rounded at the base.

You can gently tug the base or stem. If you feel some resistance, that's usually a good indication that a seal has formed.

Don't yank it — we're checking the seal, not trying to start a lawnmower.

If the cup slides down easily or you can still feel a large dent in the side, it may not have opened completely.

Reposition it and check again.

How Far Should a Menstrual Cup Go In?

This is another question that deserves a much better answer than "insert the cup into your vagina."

A menstrual cup generally sits lower than a tampon and below or around the cervix. It doesn't need to disappear as high into your vaginal canal as possible.

The important thing is that the entire cup should sit comfortably inside your body.

The base of the cup shouldn't protrude from your vaginal opening.

Ideally, the stem or tab should also sit comfortably inside. If it sticks out, it can rub against sensitive tissue and become irritating when you're walking, sitting or exercising.

What if the stem sticks out?

First, make sure the cup itself is inserted correctly. The entire cup, including the stem, should sit comfortably inside your body — nothing should protrude from the vaginal opening.

If your cup is positioned correctly but the stem still feels uncomfortable, check the manufacturer's instructions before trimming it. Not all menstrual cup stems are designed to be shortened.

Flo Angel menstrual cups have a trimmable stem. If yours feels too long, you can carefully shorten it — but don't immediately chop the whole thing off.

Always remove the cup before trimming the stem and use a clean, sharp pair of scissors.

Leave a little stem behind and make your first cut straight across. A straight cut can leave sharp 90-degree corners, so carefully make tiny cuts around the edge at roughly a 45-degree angle, rotating the cup as you go. Aim the scissors towards the centre of the remaining stem rather than cutting straight across again. Continue until the edge is gently bevelled or rounded, with no sharp corners that could cause irritation.

Trim a little at a time. You can always take more off, but you can't exactly glue it back on. 😂

Most importantly, be extremely careful as you get closer to the cup. Never cut into the base or body of the menstrual cup itself. If you accidentally damage the cup, it should no longer be used.

If the body of the cup itself is protruding, however, trimming the stem isn't the solution. Recheck your insertion and positioning first. If the cup continues to sit too low despite being correctly inserted, it may simply be too long for your anatomy.

How Do I Know If My Menstrual Cup Is Inserted Correctly?

Once your menstrual cup is properly inserted:

• You shouldn't really feel it.

• The entire cup should be inside your body.

• It shouldn't slide down.

• The cup should be fully open rather than folded or dented.

• It should form a seal.

• You shouldn't experience persistent leaking.

• It shouldn't cause pain or uncomfortable pressure.

A correctly fitted and positioned menstrual cup should be comfortable enough that you can get on with your day without constantly being aware that you're wearing it.

If you can feel it, don't assume menstrual cups simply aren't for you. Often, a small adjustment in position makes all the difference.

Help! My Menstrual Cup Won't Open

Welcome to one of the great rites of passage of becoming a cup user.

You've inserted it.

You've adjusted it.

You've negotiated with it.

And one side is still stubbornly folded.

First, check around the base with a clean finger to find the dent.

Then try gently rotating the cup or pressing the vaginal wall away from the dent to create a little extra space for the rim to open. Pinching and releasing the base can also help.

If none of that works, remove the cup, refold it and try again.

Sometimes changing the fold is all it takes.

Why Is My Menstrual Cup Leaking?

Before blaming the cup, check these three things:

1. Has the cup opened completely?

A dent or fold can prevent a proper seal.

2. Is your cervix actually inside or above the cup?

Your cup needs to be positioned so that menstrual flow enters the cup. If your cervix is sitting beside the rim rather than above or slightly inside it, blood can simply travel down the outside.

3. Is the cup full?

Even a perfectly inserted menstrual cup will eventually leak if it's full.

If you're still experiencing frequent leaks despite correct insertion, the issue could also be cup size, shape, firmness or capacity.

Why Does My Menstrual Cup Feel Uncomfortable?

A menstrual cup shouldn't hurt when correctly inserted.

If you're uncomfortable, check whether:

• The stem is protruding or rubbing.

• The cup is sitting too low.

• The cup hasn't opened properly.

• The cup is pressing somewhere uncomfortably.

• You need a different cup size, length or firmness.

And if you're experiencing actual pain rather than mild first-time awkwardness, remove the cup. Don't try to "push through" pain.

Persistent pain or unusual symptoms should be discussed with a healthcare professional.

Your First Few Attempts Might Be Awkward

We'd love to tell you that you'll insert your menstrual cup perfectly on attempt number one, stand up dramatically and wonder why you ever used anything else.

Maybe you will.

You may also drop it in the sink.

Fold it seventeen times.

Get it halfway in.

Take it out.

Try again.

Wonder whether your vagina has somehow moved since yesterday.

That's okay.

Menstrual cups have a learning curve, and there's nothing wrong with taking a little time to figure out what works for your body. Medical guidance also acknowledges that learning to insert and remove a menstrual cup can take some trial and error.

Once your hands learn the fold, angle, thumb push and positioning, the whole process becomes much quicker.

Eventually, you'll barely think about it.

Menstrual Cup Insertion FAQs

Should I be able to feel my menstrual cup?

No. Once correctly positioned, you generally shouldn't be aware of your menstrual cup during normal activities.

If you can feel the cup or stem, try repositioning it and check whether anything is protruding.

Does inserting a menstrual cup hurt?

It shouldn't.

You might experience unfamiliar pressure while you're learning, but insertion shouldn't be painful. If it hurts, stop, remove the cup and try again later. If pain persists, speak to a healthcare professional.

Can a menstrual cup go too far inside?

Your cup can't disappear into the rest of your body, but it can move higher in the vaginal canal. Your vagina ends at your cervix, so your cup isn't going wandering around your abdomen.

Do I have to rotate my menstrual cup?

Not necessarily. Rotating the cup can help some cups open and seal, but the goal isn't rotation itself — the goal is making sure the cup is completely open and correctly positioned.

How do I know whether my menstrual cup has opened?

Run a clean finger around the base. It should feel rounded without obvious dents or folds. A gentle tug should usually produce some resistance if a seal has formed.

Which menstrual cup fold is best for beginners?

We recommend trying the Punch-Down Fold first because it creates a relatively small insertion point. But bodies and cups differ, so experiment with another fold if it doesn't work for you.

One Last Thing: Give Yourself Time

Using a menstrual cup is a skill.

And like most skills, it becomes considerably easier once you've done it a few times.

Remember the basics:

Fold it. Angle towards your tailbone. Insert. Use your thumb to guide it fully into position. Let it open. Check the seal. Make sure everything feels comfortable.

That's it.

No advanced degree in menstrual-cup origami required.

And once insertion becomes second nature, the next thing to master is getting it back out again — preferably without redecorating the bathroom.

Next up: How to Remove a Menstrual Cup Without the Panic.