How to Insert a Menstrual Cup
Step-by-step menstrual cup insertion instructions with photos and video
Learning menstrual cup insertion takes practice. Many users feel more comfortable after two or three cycles. There is no single correct fold. The best folding technique is the one that feels comfortable and works reliably for your body.
Before You Begin
- Wash your hands thoroughly.
- Disinfect your cup before first use and after every menstrual cycle.
- Wet the cup with water or apply a small amount of water-based lubricant around the rim if needed.
- Your first insertion may be easier during your period because natural lubrication is greater.
- Choose a relaxed position, such as sitting on the toilet, squatting, standing with one leg raised, or lying down.
Step 1: Position the Cup Correctly
Think “Up and Back”
Guide the folded cup gently upward and toward your tailbone rather than pushing it straight up. The vaginal canal naturally angles backward, so following this direction often makes insertion easier.
The cup does not need to sit in one exact location. If it feels comfortable, stays inside, and does not leak, it is positioned correctly.
Step 2: How to Fold a Menstrual Cup
Start with the C Fold. It is the best-known and most commonly used fold. If it does not feel comfortable or the cup does not open easily, try another method.
C Fold
The most familiar menstrual cup fold and a good starting point for many beginners. Press the cup flat, then fold it in half to create a C shape.
Punch Down Fold
Creates a smaller insertion point. This fold can be especially helpful if the cup has trouble opening after insertion.
S Fold
A useful option for larger cups, including MeLuna Large and XL. Press the cup flat and fold the sides in opposite directions to form an S shape.
Step 3: Watch the Folding Techniques
Try each fold with clean hands before insertion. One method may feel much easier than another, even when the final cup position is the same.
Step 4: Insert and Release the Cup
- Hold the folded cup firmly near the rim.
- Separate the labia with your free hand and guide the folded cup upward and toward your tailbone.
- Insert the cup far enough that the cup body is fully inside. The handle should not remain outside the vaginal opening.
- Release the fold and allow the cup to open.
- Gently run a finger around the base of the cup or press the vaginal wall away from the cup to help it open if needed.
How to Tell if the Cup Opened
- The cup feels comfortable.
- The cup stays in place.
- The handle does not protrude or rub.
- You do not experience leaking once flow reaches the cup.
- The cup may feel slightly oval rather than perfectly round. This is normal for MeLuna’s flexible TPE material.
Step 5: Common Beginner Challenges
The Cup Will Not Open
- Rinse the cup with cold water before insertion.
- Try the Punch Down Fold.
- Press the vaginal wall gently away from the cup.
- Rotate or wiggle the base slightly.
- MeLuna TPE opens more gently than some silicone cups, so it may not create a noticeable pop.
The Cup Feels Uncomfortable
- Remove it and try again.
- Try placing it slightly higher or lower.
- Confirm that the handle is fully inside.
- If the cup consistently feels too long, you may need a Shorty cup.
The Cup Is Leaking
Leaks are commonly related to cup position, diameter, cervix placement, or the cup not opening fully.
A cup does not need to be perfectly round to work. If it is comfortable and does not leak, it has formed an adequate seal.
Practice Before Your Period Feels Difficult
Dry practice can be harder because there is less natural lubrication and your cervix may sit higher than it does during your period.
Do not assume the cup is the wrong fit based only on a dry run.
Helpful Menstrual Cup Guides
Cleaning and Disinfection
Learn how to clean, disinfect, dry, and store your cup.
How to Remove a Menstrual Cup
Learn how to break the seal and remove your cup comfortably.
New Menstrual Cup User Guide
Find additional fit, comfort, and troubleshooting guidance.
Still Having Trouble?
Menstrual cup insertion problems may be related to cup height, diameter, firmness, or folding technique. Use our quiz for a starting recommendation, or ask our team to review your needs.
FAQs About Inserting a Menstrual Cup
You should plan to remove and clean your MeLuna at least every 8-12 hours. Wearing your cup too long without cleaning can result in odors and bacterial growth.
How frequently you need to empty your cup will also depend on cup capacity and your flow volume.
Learning to use a menstrual cup can feel a little tricky at first, but with a bit of practice, it gets much easier. If you’re having trouble with inserting, wearing, or removing your cup, the most important thing is to stay calm and give yourself some grace.
It’s totally normal for it to take a little time to get the hang of it. Even if you’ve used tampons before, the technique for a menstrual cup is different, and that’s okay. Most people need about three cycles to really feel comfortable using their cup, so don’t be discouraged if it doesn’t feel perfect right away.
With a bit of patience and some practice, it will soon become second nature. You've got this!
For most users, is not necessary to empty the menstrual cup every time you use the bathroom. Some may find their core muscles push the cup out during bowel movement or that the cup impacts urination. In those cases feel free to take the cup out beforehand. Everybody is different and you should use the approach that works best for you!
Insertion can be easier and more comfortable if you moisten your MeLuna Cup with a little water first.
A water-based lubricant can also make a big difference, especially if you're just starting out or feeling a bit dry.
We recommend Sliquid, a gentle, body-safe option that works really well with menstrual cups.
Review the image and instructions above for guidance on the menstrual cup's position.
Once your cup is inserted, try engaging your pelvic floor muscles to help guide it into the right position. Pressing down slightly with your muscles can help the cup settle lower, where it may feel more comfortable. If it doesn’t feel quite right, you can gently pull the cup back out a little, then press it back in again until it sits comfortably and securely.
With a bit of practice, finding the right technique becomes second nature. Be patient with yourself. You’re doing great!
Knowing if your menstrual cup has sealed properly is actually pretty simple. Just ask yourself two questions: Is it comfortable? Is it leaking? If the answer is yes to comfort and no to leaking, then you're good to go — your cup has sealed just fine.
There’s no need to overcomplicate things by trying to check the rim or doing anything extra. If it feels good and isn’t leaking, that’s your sign that you did it right!
Did you know that the position of your cervix changes throughout your cycle? Often new customers are anxious to give the cup a ‘dry run’ to prepare before their period. What is important to remember though is that during your period your cervix is generally located lower, changing the position of the cup from where it would sit during a dry run. There also will be more moisture, etc. If you are opting for a ‘dry run’ and experience any difficulties with placement just remember that this may not be indicative of where/how the cup will sit during your menstruation.
Getting a good seal with your menstrual cup is important, but sometimes that seal can create strong suction, which may feel a bit uncomfortable. One simple trick is to leave a little bit of air in the cup by not folding it too small before inserting it. This helps the cup open more gently and prevents it from clinging too tightly.
With this slight adjustment, your cup can still seal well while feeling much more comfortable once it’s in place. A little air can make a big difference!
If you're switching from a silicone cup to a TPE (thermoplastic elastomer) cup, such as MeLuna, you may notice a couple of key differences. Don’t worry, these changes are normal and nothing to be concerned about:
1. A Softer, Gentler Unfolding
TPE cups have a softer' pop open' action compared to silicone cups. This doesn't mean the cup isn’t working; in fact, it can be more comfortable and less jarring during insertion and removal, thanks to the unique properties of TPE material.
✨ Insert the TPE cup as instructed, which usually involves folding it and then allowing it to unfold inside the vaginal canal. Enjoy the more gentle unfolding. No noticeable 'pop' needed!
2. Adapts to Your Body’s Shape
While silicone cups tend to hold their perfectly round molded shape, TPE cups conform to their environment.
Because the vaginal canal is more like a soft, compressed hose than a rigid tube, your MeLuna may take on an oval or bean-like shape once inserted and that’s precisely what it’s designed to do.
Important: These differences do not affect the cup’s performance. The material doesn’t cause leaks; they’re usually related to sizing or placement. TPE offers a more adaptable, body-conforming experience, without compromising on its ability to collect menstrual fluid effectively.
Resist the urge to try to get the cup to take on a completely round shape inside your body. It is not necessary, and extensive manipulation inside your body can be uncomfortable and unnecessary.
TPE menstrual cups are unique because they respond to temperature. If you're having trouble getting your cup to pop open, you can try firming it up by rinsing it with cold water first. This can make insertion and opening a bit easier while you're still getting used to using it.
On the other hand, if your cup feels a little too firm, warming it in warm (not hot) water can help soften it and make it more flexible before inserting. Just be sure the water isn't too hot. You don’t want to risk burning yourself.
One of the great things about TPE cups is how they adapt to your body. Once inserted, the cup will naturally adjust to your internal shape thanks to your body heat.
You might notice it takes on an oval shape instead of staying perfectly round, and that’s completely normal. The vagina is more like a gently compressed hose than a round pipe, so the cup is simply adjusting to fit comfortably.
As long as the cup has a sufficient diameter to create a seal, this oval shape won’t cause leaks. It’s just your MeLuna Cup doing exactly what it’s designed to do — gently conforming to your body for a comfortable, secure fit.
