Wash your hands
Fold the menstrual cup
Relax your muscles
Find a comfortable position
Separate the labia with one hand
Insert the folded cup into the vagina
Aim the cup toward your tailbone, not straight up
Let the cup open inside you
Rotate or adjust the cup if needed
Check that it is fully opened and sealed
Pull gently on the stem to confirm suction
Trim the stem if it feels too long
Empty, rinse, and reinsert as needed