How Do You Insert A Saalt Cup?

Key Takeaways:

• Find Your Fit: Picking the right Saalt Cup size depends on your flow, body history, and lifestyle

• Clean Before Use: Always wash and  your Saalt Cup before first use to ensure hygiene

• Cervix Height Matters: Understanding your cervix height and finding a comfortable insertion position are key to mastering the Saalt Cup

Inserting a menstrual cup can feel a little intimidating at first, but it’s a skill that can completely transform your period routine. The Saalt Cup—a premium reusable option—was designed to make your cycle easier, more sustainable, and incredibly comfortable. If you’re a teen sprinting between classes, a mom juggling a million things, a postpartum warrior navigating a new normal, or someone who’s just tired of leaks and period mishaps slowing you down, this guide is for you. At Saalt, we’re on a mission to end those panicked bathroom sprints and awkward sweater-around-the-waist moments, and it starts with mastering the art of the menstrual cup.

We get it—switching to a cup can feel like stepping into uncharted territory. Maybe you’ve heard a horror story of tricky insertions or messy removals, or maybe you’re just curious if this sustainable swap is worth the hype. Spoiler: it absolutely is, especially with a Saalt Cup, designed for comfort and ease. As people who have been around the block with period products (and the occasional leak disaster), we’re here to walk you through every step of the process with a no-nonsense, let’s-figure-this-out-together vibe. Whether you’re staying active as you age or just want to ditch disposable pads for good, we’ve got your back—and your flow. So, grab your Saalt Cup, take a deep breath, and let’s break down how to insert it like a pro.

Choosing the Right Saalt Cup Size

Finding your perfect Saalt Cup size isn’t about guesswork—it’s about understanding your unique body and flow. First, think about your period: if you have a heavy flow (changing pads/tampons every few hours), a larger cup with higher capacity is likely your best bet. For a lighter flow, a smaller cup is often more comfortable and effective. (WebMD)

Next, consider your history. If you’ve given birth vaginally, a larger size often offers a better fit. If not, or if you’re younger, a smaller cup could work better. Age and cervical position matter, too; those over 30 or with a lower cervix sometimes prefer a shorter or smaller cup for comfort.

Your lifestyle influences the best choice as well. Active folks—whether working out or constantly on the move—might like a firmer cup for extra security. Softer cups are great for those who are more sensitive or postpartum.

Ultimately, there’s no shame in trial and error. Use brand sizing guides and remember: most offer different sizes to match your needs. Get informed, listen to your body, and choose the cup that feels just right for you. Brands, like Saalt, retail menstrual cups in duo sets like the Saalt Duo Set, the Saalt Soft Duo Set, and the Saalt Twin Pack (same size, different firmness levels) to give you options along your menstrual cup journey. Fun fact: many people can use both firmness levels and sizes with complete success!

Wash and Sanitize Before First Use

Before you use your new menstrual cup, it’s essential to clean and sanitize it properly. Start by washing the cup thoroughly with mild, unscented soap and warm water to remove any dust or dirt. Saalt Cups are not manufactured in a sterile environment. Avoid harsh chemicals and fragrances to protect both the cup and your body. Make sure to scrub gently and rinse away all soap residue, especially in any ridges or holes. (Healthline)

Next comes sanitization. Place your cup in a pot of boiling water for about 5 minutes to kill any lingering germs or bacteria. Avoid letting the cup sit on the bottom of the pot, as this could cause damage—use tongs or a whisk to keep it afloat. Let the cup cool completely before handling, and give it a final rinse with water. Alternatives to boiling your cup are to use the Saalt Compact Sanitizer or the Saalt Steamer. Period cups can also be wiped down, inside and out, with isopropyl alcohol for a quick sanitization. 

This washing and sanitizing routine isn’t just for the first use. Continue to clean your cup carefully between cycles to maintain hygiene and avoid infections. It may be an extra step, but this simple process ensures your menstrual cup is safe, clean, and ready to use whenever you need it.

Understanding Your Anatomy and Cervix Height

Getting comfortable with a menstrual cup starts with understanding your anatomy—especially your cervix height. Your cervix acts as the “stopper” at the end of your vaginal canal, and its height (high, medium, or low) determines how and where your cup should sit for a leak-free experience.

Knowing your cervix height can help you choose the right cup and perfect your technique. A high cervix means you have more space, so the cup can sit higher up. A low cervix means it will rest closer to your vaginal opening, which may require a shorter cup for comfort.

To measure, wash your hands and gently insert a clean finger into your vagina during your period (your cervix is usually lower then). Feel for a small, firm bump with a dimple—that’s your cervix. If you need to reach deep, you likely have a high cervix; if it’s near the opening, it’s low. Most people are somewhere in between. Here’s a video explaining how to measure your cervix height. 

Once you know your cervix height, you can position the cup with better accuracy. For a high cervix, fold the cup and aim higher; for a low cervix, position it lower and choose a cup designed for shorter vaginal canals. Mastering this step means a more comfortable, worry-free period—no guesswork required.

Finding a Comfortable Position for Insertion

Figuring out how to insert a menstrual cup is all about finding a position that suits your body. Everyone’s anatomy is unique, so a little experimentation is key. Many start by sitting on the toilet—just relax your pelvic muscles, breathe, and take it slow. If that doesn’t work, try a deep squat; this can shorten the vaginal canal and sometimes makes insertion easier. Yes, it might feel silly, but it’s effective for lots of people! (Healthline)

Another popular position: stand and prop one leg up on the bathtub or toilet seat. This angle opens up your pelvic area and can give you better control. Hold onto something for balance if needed. If you’re postpartum, dealing with bladder leaks, or simply struggling in upright positions, try lying on your back with knees bent—a towel underneath can keep things tidy.

Regardless of which you try, be somewhere private so you can take your time. Lock the door, play calm music—whatever helps you relax. The more relaxed you are, the easier insertion will be. Keep experimenting until you find a method that feels natural and comfortable for you. Click here to learn how to insert a menstrual cup. 

The Best Time of Day to Practice Insertion

Let’s be real—figuring out how to insert a menstrual cup can feel like cracking a code in a high-stakes video game. You’re fumbling, you’re frustrated, and you’re probably wondering if you’ve missed some hidden tutorial. But here’s a pro tip straight from the trenches: timing matters. The best time of day to practice insertion isn’t just about convenience—it’s about setting yourself up for success.

Aim for a quiet moment, ideally in the evening or early morning, when the world isn’t throwing chaos at you. Think during or post-shower, when you’re relaxed, your muscles aren’t tensed up from a day of running around, and you’ve got a few minutes to breathe. Your body’s natural rhythm plays a role here—cervical position can shift slightly throughout the day, and for many, it’s lower and easier to reach during these off-peak hours. Plus, if you’re just starting out, you don’t need the added pressure of a ticking clock before a meeting or a kid banging on the bathroom door.

Set the scene: dim lights, maybe some chill music if that’s your vibe. Give yourself permission to take it slow. If you’re a mom or juggling postpartum life, these stolen moments might feel rare, but they’re gold for getting the hang of this. And if you’re someone who’s active and dealing with bladder leaks as you age, practicing during a low-stress window means you’re not wrestling with urgency or discomfort. Wet your cup with a little water or lube to make the process smoother, and remember—patience is your power-up. You’ve got this.

Wrapping Up: Mastering Your Saalt Cup Insertion with Confidence

Let’s be real—figuring out how to insert a Saalt Cup can feel like a mini quest, complete with a few awkward fumbles. But once you’ve got the hang of it, it’s a game-changer. You’re not just saving money and cutting down on waste; you’re reclaiming control over your period, whether you’re a teen juggling friends and school, a busy mom with a million tasks, navigating postpartum life, or staying active despite bladder leaks. Saalt’s premium reusable menstrual cups are designed to fit seamlessly into your life, offering comfort and reliability without breaking the bank.

Remember, practice makes perfect. Experiment with folds, find your rhythm, and don’t stress if it takes a few cycles to nail it. You’ve got this. And when leaks threaten to derail your day, pair your Saalt Cup with our leakproof period underwear—made without PFAS, sustainable, and available in a range of styles and absorbencies for every stage of life. At Saalt, we’re all about ending those panicked bathroom sprints and supporting period equity worldwide. So, gear up, stay confident, and let’s make periods (and life’s little leaks) a non-issue together. You’re part of a movement now—welcome aboard.

Read Also:

• How To Insert A Menstrual Cup (Without The Stress)

• How Long Should You Boil A Menstrual Cup? Cleaning Tips & Tricks

• What Happens When I Leave A Tampon in for Too Long?

FAQs About Inserting a Saalt Cup

What is a Saalt Cup?

A Saalt Cup is a premium reusable menstrual cup designed to offer a sustainable, comfortable, and leak-free alternative to traditional period products. Crafted with care by Saalt, a B-Corp dedicated to period equity and eco-friendly solutions, this cup is made to fit your life—whether you’re a busy mom, navigating postpartum, or staying active as you age. It’s part of our mission to end those panicked bathroom sprints and ensure you feel confident through every stage of life, all while reducing waste and supporting global impact programs with 1% of our revenue.

How do I prepare my Saalt Cup before insertion?

Before you pop in your Saalt Cup, give it a good clean. If it’s your first time using it, boil it in water for 4-5 minutes to  it—just don’t let it touch the bottom of the pot (a whisk can help keep it suspended). Alternatively the Saalt Steamer or the Saalt Compact Sanitizer are good options for sanitizing. A menstrual cup can also be sanitized by wiping inside and out with isopropyl alcohol. Once it’s squeaky clean and dry, (and cool), you’re ready to fold and insert. Always make sure your hands are clean. Pro tip: relax with a deep breath—tension is the enemy of an easy insertion.

How do I find the right angle for insertion?

Finding the right angle for your Saalt Cup is less about precision and more about listening to your body. Start by sitting on the toilet or squatting—positions that naturally open up your pelvic area. Hold the folded cup (more on folds in a sec) and aim it toward your tailbone, not straight up. Your cervix isn’t a vertical target; it’s tilted back, so sliding the cup at a slight angle mirrors your anatomy. If it feels off, adjust slowly. Everybody's different, and it might take a cycle or two to nail your sweet spot. Patience is key.Click here to learn how to fold your menstrual cup. 

Should I wet the Saalt Cup before inserting it?

Yes, wetting your Saalt Cup can make insertion smoother, especially if you’re new to menstrual cups or feeling a bit dry. Run it under warm water or apply a small dab of water-based lubricant to the rim—just a little, nothing excessive. This reduces friction and helps the cup glide in comfortably. If you’re in a pinch and can’t wet it, no worries; your body’s natural moisture can often do the trick. Just make sure you’re relaxed, as tension can make even a wetted cup tricky to insert.

How deep should I insert a Saalt Cup?

You don’t need to push your Saalt Cup in too far—think “comfortably snug,” not “lost in the void.” After folding and inserting, slide it in until the base of the cup (or the stem, depending on your fit) is just inside your vaginal opening or slightly protruding for easy removal. It should sit lower than a tampon, below your cervix, so it can catch your flow without causing discomfort. Once it’s in, insert a lubricated finger to the rim of your cup and swirl it 360 degrees feeling for your cervix or folds. If you cannot feel either you’re good to go! If you can feel your cervix, lower the cup so it can fully open below your cervix. If you feel folds, turn or spin the cup until it can pop open. Oftentimes beginning the insertion process with an empty bowel helps as well. If the cup is poking or painful, adjust the depth or reinsert. You’ve got this.

Sources:

1. WebMD. (2025, April 28) How Do Menstrual Cups Work?https://www.webmd.com/women/menstrual-cup

2. Healthline. (2019, April 9) Everything You Need to Know About Using Menstrual Cups. https://www.healthline.com/health/womens-health/menstrual-cup#how-to-use

3. Health. (2025, February 21) Inserting Your Menstrual Cup Wrong Can Be Dangerous—Here’s How to Use One Correctly https://www.health.com/inserting-menstrual-cup-wrong-11681810