Yoga advice for menstruation days

(November 10, 2010)

Is it safe to do Yoga while one is having monthly periods?

Menstruation also known as the uterine cycle is a phenomenon that happens each month in a woman’s life from puberty to menopause. During menstruation, there will be a vaginal discharge of cells and blood from the lining of the uterus. This menstrual period usually lasts for two to seven days. During the period of menstruation, hormonal changes occur that usually cause feelings of stress and anxiety. Practicing yoga for menstruation helps relieve pain and reduce stress from the mind and body during this period.
Practicing yoga during the menstrual cycle can help being relief to the symptoms like heavy bleeding, pelvic discomfort, emotional waves, and lower back pain. Practicing Hatha yoga for menstrual cramps can be effective. However, it is important that you know which poses to perform as some of the poses can aggravate the symptoms of menstruation. You should avoid performing inverted postures during the period of menstruation. This is because during inversions the uterus comes toward the ground due to gravity and pulls down the broad ligaments that contain the uterine arteries and veins. This can lead to occultations or partial collapse. Some of the postures to avoid are Adho Mukha Vriksasana (Downward Facing Tree Pose or Handstand Pose), Salamba Sarvangasana (Shoulder Stand Pose), Bakasana (Crow Pose), and Urdhva Dhanurasana (Full Bridge Pose).
Some of the effective standing yoga postures are Uttanasana (Standing Forward Bend), Adho Mukha Svanasana (Downward Facing Dog), and Prasarita Padottanasana (Wide-Legged Forward Bend). Those who suffer from lower back pain, body ache, and sudden drop in sugar levels should avoid performing these postures. You can also practice Bikram yoga for menstruation. However, the effects vary with individuals and may not be preferred by some women. You should take a break if you start to feel discomfort.
Practicing Pilates for menstruation helps you to cope with the pain and discomfort that comes during the menstrual cycle. You should practice the exercises a few days before your periods and choose some easier exercises at the time of menstruation. It is also essential that you maintain a proper diet along with the Pilates and yoga for menstruation. You should eat more of foods rich in iron like fish, almonds, lentils, and spinach as a lot of iron is lost during the menstrual cycle. By performing the right postures and avoiding ones that can aggravate the symptoms, you should be able to come though the period of menstruation with minimal discomfort and stress.

Submitted by A on November 10, 2010 at 06:40

Yes it is, by all means, safe to practise Yoga during menstruation days. However, we suggest you strictly avoid all Inverted Poses. The rest is fine, so long as you take things easy.

Submitted by A on May 4, 2007 at 05:14