Yoga During Your Monthly Cycle

According to Geetha S Iyengar, we should not engage in asanas that cause obstruction to the menstrual flow, expend too much energy, or bring about hormonal disturbance during the monthly cycle. People are quick to retort that this is a very old fashioned way of looking at things, but from my personal experience, practicing high intensity sessions like Power Yoga during menstruation can mess up your flow on a physical level. Then there is the effect on a pranic level as well which is another lengthy topic of discussion.

Of course, the opinion varies widely among instructors and I know many yoga practitioners who continue to practice high intensity session during these days. Personally, I encourage a more conservative approach towards practice to my yoga students. You don’t have to completely give up your practice; you may actually benefit more from a home practice than a teacher led class in a studio or outdoors. At home practice will give you more freedom to tailor the session according to the needs of the body.

What to practice during the first three days of menstruation?

A calmer or gentle practice during the cycle helps to manage the emotional turmoil that tend to recur during these periods. Practicing restorative yoga, breathing and meditation with a longer Shavasan or Yoga nidra is a great way to let the body and mind relax. This is an absolute must for women who lead a very active, and stressful life, managing work, home and children on a daily basis. Take this time as an opportunity to unwind. Each individual is different, so adapt your practice to what the body needs. Apply Ahimsa (non violence) towards yourself and your body during this time.

You can do :

All seated warm ups.
Suptabaddhakonasana as a restorative pose
Classical Moon salutations OR Classical Sun salutations for those who have no physical difficulties. Practice slowly with breath awareness.
Cat and cow tilts.
Gentle forward bends, especially when done with props, cushions etc can be soothing.
Seated Forward bends like Paschimottanasana, might help ease the cramps when done with props.
Other postures which can be practiced with props include Supta baddhakonasana , Supta virasana, and Child pose with bolster
Gentle pranayama like nadi shodana can be practiced.

Poses and Pranayama to avoid:

Active practice tends to increase the heat within the body; hence it is generally discouraged during the first 2-3 days.
Active Vinyasa, Power Yoga, Ashtanga can be avoided during these days.
All Inversions – shoulder stands, halasan, head stand, handstand etc. are actively discouraged.
Rigorous twists which put pressure in the abdominal area.Arm balances like crow as they need considerable strength and engagement of the core.
Postures which require contraction of the abdomen and strength like navasan
Extreme back bends as these tend to put considerable pressure in the abdominal area
Anything that puts pressure in the pelvic area
Avoid heat producing pranayama like bastrika, kapalabattiAvoid breath retention/holding of the breath in and outAvoid bandhas

Your Home Practice Sequence:

If you are looking for a short sequence to practice at home, please find a gentle restorative sequence below:Begin seated with spine long, shoulder over hips.First 2-3 minutes, tune into your breath (5 breaths – 10 breaths)

Seated Warm ups:

To be practiced slowly with awareness of the movement and breath. These can be done with eyes closed or focusing on a point in front of you. Do each warm up 5 times and then reverse the direction.

Neck rotation
Shoulder rotation
Arm rotation
Wrist rotation.
Seated spinal movements: (Lengthen the spine as you inhale, expand the heart centre and look up. As you exhale, round the spine, look down)
Seated side bend: Let the left palm rest on the floor by the side of the left thigh.Raise the right arm pushing it up and leaning towards the left. Heart centre stays open.

Asana practice:

Cat and cow tilts (on all fours): 5 – 10 times
Classic Moon salutations: 3-4 times (optional) with breath awareness . Substitute with classical sun salutations if there is no physical discomfort.
Child pose: Use a bolster or firm cushion to support your belly and upper body. You can keep your legs wider and rest your weight completely on the bolster. Stay in the pose from 5 breaths to 5 minutes, depending on how much time you have.
Dandasana- 3-5 breaths.
Supta Baddakonasana/Cobblers Pose : Lie on your back, allowing the feet to press together and the knees falling to the sides. Stay here for 10 – 15 breaths or upto 5 minutes. You can keep a long bolster at the back ensuring support for the lower back and spine. Support the knees with cushions or blocks. You can also cover your eyes using a towel.
Apanasana – hug both knees to the chest with the shoulders and neck on the ground
Supta Veerasana
Janushirshasana : You can keep a cushion on the straight leg and lie on the cushion. If your flexibility is low, you might need a few more cushions. Repeat on both sides.
Wide Legged forward fold: Place the cushion between the thighs and lie down on it. Adding more cushions for comfort and support.

Breathing and Meditation

Nadi shodana pranayama
Yogic breathing
Simple meditation focusing on the breath

Shavasana :

Practice Shavasana for 5 minutes – 10 minutes or longer if you have time. Ensure you have all the props you need to support your shavasana so it can be a blissful experience.