Yoga Practice During Menstruation

Students always question their teacher about the asanas to be performed during menstruation. Women are advised not to continue with their regular practice during menstruation even if they experience no discomforts. This article provides at a glance the series of asanas; the modifications of the basic postures along with the do's and don'ts for women with menstrual disorders.

This article is meant to guide the regular practitioners of Yoga. For details about the posture the reader is advised to refer to 'Light on Yoga' by B.K.S. lyengar and 'Yoga - A Gem for Women' by Geeta lyengar

Standing Postures - I

Uttanasana
Adho Mukha Svanasana
Padangusthanasana
Pada Hastasana
Parsvottanasana
Prasarita Padottanasana

Note: In Uttanasana, Adho Mukh Svangsana and Prasarita Padattanasana, one can rest the head on the bench, chair or brick.

The Effects

• The brain is relaxed faster; the posterior extension of the spine rejuvenates the kidneys.
• The strain on the heart is lessened as the heart rests below the top of the spine.
• They improve blood circulation in the lower abdominal region and thereby improve ovarian function.

Specially benefits those with

• Hypomenorrhoea or oligomenorrhoea
• Polymenorrhoea
• High blood pressure
• Tautness of the body
• Lower back pain
• Heaviness in the head

Do not do these asanas if

• You have a headache

 

Standing Postures - II

Utthita Trikonasana
Utthita Parsvakonasana
Virabhadrasana II
Ardhachandrasana

Note: Normally women are prevented from doing standing asanas in a general class. You may tend to remain in the posture for longer duration of time and thereby exert yourself. Therefore, these postures should be attempted only if you feel no fatigue during menstruation.
All the standing postures should be done with the support of the wall.
In Ardhachandrasana, place the hand on a brick instead of placing it on the floor.

The Effects

• There is an extension of the pelvic organs which relives cramps
• Groins are freed from tension.
• Ardhachandrasana creates an extension in the whole body

Do not do these postures if

• You feel exhausted or tired
• You have excessive bleeding

Specially do Ardhachandrasanas if

• You have excessive bleeding as it brings dryness if:
• repeatedly performed against the wall. Ensure that you do not stay too long in the pose during each attempt.
• You have abdominal cramps or tautness.
• You have groin or pelvic stiffness.
• You have fibroids, cysts or endometriosis.

 

Sitting Postures - I

Virasana
Swastikasana
Padmasana
Baddha Konasana

All the postures can initially be done in the classical manner by placing the hands on the thighs or by the side of the hips.

Urdhva Hasta - Virasana, Swastikasana, Padmasana, Baddha Konasana: The postures can be repeated by entwining the palms and extending the hands over the head. Ensure that you extend the body from your outer waist corners.

Uttana - Virasana, Swastikasana, Baddha Konasana: You can bend forward and rest your forehead onto a chair or a brick.

Parsva - Virasana, Swastikasana, Padmasana, Baddha Konasana: lift the spine up and then with an exhalation turn the spine to the left side. Stay in this position for a few seconds and then repeat the posture on the right side.

Parivritta - Virasana, Swastikasana, Padmasana, Baddha Konasana: Do Parsva Virasana and then bend forward. Rest the head onto a blanket or a chair.

Note: If you cannot stay for longer duration in the posture, you can come out of the posture and then repeat it.

The Effects

• Remove stiffness of the groins, knees and ankles.
• The Uttane i.e. the forward bending postures reduce abdominal cramps, back pain, fatigue and quieten the brain.
• The Parsva i.e. the side-twisting postures reduce pain in the abdomen, pelvic areas, waist and the back 
• The Pailviltta i.e. the postures where one twists to the side and bends forward diminishes nausea and depression

Supine Postures

Supta Baddha Konasana
Supta Virasana
Matsyasana
Setu Bandha Sarvangasana
Supta Swastikasana
Supta Padangusthasana II

Note: Do not tighten the abdomen in these postures. Commence your practice with these postures if you have fibroids, cysts or a displaced uterus.

The Effects

• Removes fatigue, insomnia and lethargy
• Diminishes swelling of the breasts
• Diminishes inflammation of the reproductive organs

Especially benefits those with

• Dysmenorrhoea
• Low blood pressure
• Anaemia
• Diarrhoea

 

Forward Extending Postures

Janu sirasana
Trianga Mukhaikapada
Paschimottanasana
Ardha Baddha Padma
Marichyasana I

Note: Rest the forehead on a blanket in all these postures. You can rest your head onto a chair if you are very stiff. Stay in the posture in a relaxed position and change the position only when the body feels dragged or the hamstring muscles become heavy.
The postures can be attempted several times. Gradually try to increase the duration of stay in each posture.

The Effects

• Relaxes the abdominal organs
• Reduces water retention & swelling of the body
• Regularises the levels of blood sugar

Specially benefits those with

• Oligomenorrhoea

Do not do Trianga Mukhaikapada Pashimottanasana Pashimottanasana and Ardha Baddha Padma Paschimottanasana if you suffer from

• Dysmenorrhoea
• Menorrhagia

Note: These postures can be done by taking the support of the chair or some boxes or grills in the front so that one can raise the spine and the abdominal organs up

The Effects

• Widens and relaxes the pelvis
• Widens the vagina and reduces any obstruction to the menstrual flow
• The sacral spine becomes concave reducing the heaviness in the abdomen
• Reduces irritation and burning sensations around the genital organs

Specially helps those with

• Endometriosis
• Blocked fallopian tubes
• Pelvic Inflammation

 

Back Bending Postures

Viparita Dandasana
Setu Bandha Sarvangasana

Note: Do not exert yourself in these postures.
Do the postures with the help of a support. Viparita Dandasana should be performed on a chair.
Setu Bandha Sarvangasana should be done with the support of a brick or a chair

The Effects

• Rejuvenates the pelvic organs
• Enhances emotional stability and self confidence
• Overcomes depression Relieves insomnia

 

Pranayamas

• Savasana
• Ujjayi I (normal inhalation - deep exhalation)
• Ujjayi II (Deep inhalations - normal exhalation)
• Ujjayi III (deep inhalations- deep exhalation)
• Viloma I (inhalations with pauses)
• Viloma II (Exhalation with pauses)

Note: All the pranayamas should be attempted in savasana or Supta Baddha Konasana

The Effects

• Increases sensitivity of the lungs
• Relaxes the brain and the nerves
• Induces sleep

Asanas to be performed after menstruation has subsided

Sirsasana
Parsvaika pada Sirsasana
Upavistha Konasana in Sirsasana
Baddha Konasana in Sirsasana
Sarvangasana
Parsvaika Pada Sarvangasana
Upavistha Konasana in Sarvangasana
Supta Konasana

Note: Commence your practice after cessation of menstruation with these postures.

The Effects

· Improves circulation to the abdominal organs
· Restores the function of the endocrine glands
· Helps the nervous system recover from fatigue and strain
· Brings about a balanced mental state

Specially benefits those with

· Amenorrhoea
· Leucorrhoea

 

Asanas for Premenstrual Tension

• Half Halasana
• Janu Sirsasana
• Viparita Karni

Note: Premenstrual tension is characterised by tension, tiredness, irritability and depression and occurs about 10 days before the commencement of menstruation.

The Effects

These postures help one to relax faster