Tips for Practicing Yoga during Menstruation

The general rule for doing yoga during your periods is this: do only those yoga poses that make you feel comfortable. Menstruation period is not the right time for power yoga and physical overload. Your practice should be soft and gentle, focus on poses that promote rest and recovery.

The experienced yogini can visit active yoga classes – if they feel that the load is justified and won’t be excessive. But if you are a beginner, then a single incorrect execution of an “aggressive” posture may cause problems.

Some yoga teachers think that there should be no yoga during menstruation. But if you feel OK, then doing some yoga may be fine for you.

Yoga Poses Contraindicated During Menstruation

It is better to avoid standing poses, which cause the significant leg rotation in hip joints, and lead to the serious stretching of the pelvic area; deep bending poses, bound twisting poses, backbends, bandhas (especially uddiyana bandha), and the inverted poses. Inversions are possible only if the menstruation lasts longer than 7 days, otherwise by performing the inversions you will hinder the body cleanse and redirect the flow of energy to the head, which, in this case, may have a negative effect on the body.

A yoga sequence during menstruation should include shavasana or the corpse pose which promotes relaxation, and sahita pranayama. At the end of your period follow the same ruled for two days more, but you can add inverted poses.

If you have the increased unpleasant PMS symptoms, make your practice especially gentle; it’s good if your yoga routine during menstruation will have pranayamas, lying down poses, bending poses and deep relaxation techniques.

Can Yoga Reduce Pain During Periods?

yoga during menstruation

Yes it can. Here are the asanas to bring you relief from menstrual pain and cramps: vajrasana, shashankasana, marjariasana and abdominal breathing in shavasana. To normalize your periods, you can do Surya Namaskar, bhujangasana, salabhasana, dhanurasana, paschimottanasana, kandharasana, chakrasana, ustrasana, inverted poses (sirsasana or the headstand, sarvangasana, halasana) and hanumanasana. All bandhas and mudras are very beneficial, especially mula bandha, ashwini mudra, viparita karani, vajroli.

Practicing yoga during menstruation can be safe and helpful, but it should be done carefully, with the awareness of your body’s response to your practice. Another good point to consider is having a regular routine that you do on a daily basis – this will not only tone your muscles and improve health, but will let you go through the periods much easier and less painfully.

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