Introduction
Having a menstrual cycle is a normal biological process for many women and girls. It typically begins between the ages of 11-15, and is experienced until menopause when a woman is in her late 40s or 50s. Over the course of about 28 days, hormones cause the uterus to expel its lining, resulting in menstruation. In addition to menstruation itself, most women deal with physical symptoms such as cramping, fatigue and changes in mood during their cycles.
So when it comes to doing yoga while having your period, there are a few things to consider. Many yoga teachers recommend avoiding certain poses and reduce intensity while practicing during one’s cycle. Doing so is thought to reduce risks of injuries due to hormones weakening muscles and ligaments. Working more slowly and gently can be beneficial as increased blood circulation helps reduce discomfort associated with cramping as well as inflammation caused by uterine tenderness. Furthermore, it also has been suggested that taking time off during your cycle allows you more time to rest and recover since physical demand will be lower than usual which aids in aided recovery from any physical activities you might have done earlier in the month. When it comes down to making the best decision for yourself, listening to your body and respecting its needs can help ensure you stay injury free while still gaining benefits from yoga practice each day.
Physical Benefits
Yes, it is perfectly ok to do yoga while menstruating. As a matter of fact, there are numerous physical and mental health benefits for women practicing yoga during their menstrual cycle.
In general, the practice of yoga relieves stress and tension from the body through breathing techniques and gentle stretching movements. When practiced during your period, yoga can be especially beneficial in its ability to reduce symptoms associated with Premenstrual Syndrome (PMS). Yoga poses help to relax tense muscles, which can reduce cramps, bloating and irritability that often come along with PMS. Deep breathing strengthens your oxygen flow, increases circulation throughout the entire body, and not only helps you to release energy blockages but also brings fresh energy into your entire being.
Yoga aids in hormonal balance as well by calming the mind and body and helping to create more peace in both aspects of each individual. Some poses may even be empowering as these movements can help you reconnect with yourself and feel more in control of your own body. As an added bonus, research has found that consistent yogic practice helps reduce fatigue, increases energy levels by effectively getting rid of tiredness caused due to various physical conditions such as excessive bleeding or cramps associated with PMS.
Psychological Benefits
Yoga can be a helpful tool for improving positive self-talk during the menstrual cycle. Yoga combines physical movement, meditation, and breath work to create an environment of relaxation and improved mood. During menstruation, it can be difficult to remain open-minded and maintain positive self-talk. This is because the hormones in the body shift during this time, resulting in feelings of sadness or fatigue. However, when practiced correctly, yoga can help to alter perspective as well as reduce stress by allowing the body and mind to reach a state of relaxation. Through deep breathing and stretching, yoga helps to increase calmness while reducing feelings of tension and physical discomfort. Furthermore, mindful poses such as bridge pose encourage deeper awareness of one’s feelings, allowing them to accept the negative thoughts that arise while simultaneously seeking productive ways to reframe their moods through thought patterns altered by a new mindset. With this strengthened outlook, individuals are more likely to think positively about themselves during their menstrual cycle—both physically and psychologically—leading to improved overall wellness with ample restful sleep patterns for long-term improvement.
Safety Considerations
Yes, it is ok to do yoga while menstruating. It can actually be beneficial in helping you to manage cramps and period related stress. However, it is important to be mindful of safety considerations for your practice. Keeping a few guidelines in mind can be helpful as some postures may need to be modified in order to keep up with any physical changes or discomfort that might occur during this time.
These safety considerations include avoiding deep pelvic twists or inverted poses such as shoulder stands and headstands which could cause additional menstrual flow or cramping. Abdominal-centric poses including core work should also be deferred during this time as they can increase uterine contractions which can lead to increased flow and intensity of cramps. Additionally, if certain poses seem too challenging due to fatigue or general discomfort, other options such as walking, swimming or restorative postures like child’s pose are recommended instead. Ultimately when practicing yoga while menstruating, it should always be with the goal of feeling better rather than making the symptoms worse.
Hydration and Nutrition
Doing yoga during menstruation is generally believed to be okay as long as you remain comfortable and don’t experience any pain or discomfort. However, it is important to check in with your body for signs of exhaustion and stop if you feel that your practice is too strenuous. It may also be beneficial to pay attention to the parts of your body’s menstrual cycle you are experiencing in order to adjust your practice accordingly. Furthermore, it is essential that while practicing yoga while menstruating, that you take extra precautions to stay hydrated and nourish yourself properly so as to optimize your health.
To stay hydrated, aim for 6-8 glasses per day by drinking plenty of water throughout the day and choosing drinks with antioxidants like green tea. Eating foods rich in electrolytes like coconut water can also help you stay hydrated. Additionally, eating hydrating fruits such as cucumbers, watermelons, oranges, apples, grapefruits and pineapples can keep you refreshed throughout the day. It’s key (during menstruation especially) that you get adequate nutrition by consuming nutrient-rich items such as lean meats, fresh fruits and vegetables and whole grains – all which provide essential vitamins and minerals needed for a healthy lifestyle. Finally, try reducing processed foods from your diet whenever possible in order make room for more nutritious meals on regular basis.
Types of Yoga to Try
Yoga is a great and gentle way to stay active while on your period. However, it is important to be mindful and aware of which poses may be best for you while menstruating. Gentle stretching poses such as cat-cow pose, Bridge pose, Supported Child’s Pose, or Legs up the Wall are recommended for those experiencing cramping or heavy flow. To combat lethargy and mental fog that some women experience during their period, invigorating postures such as Sun Salutations, Warrior Poses, and Standing Balance Poses are highly recommended.
It is especially important to avoid inversions (poses where the head is below the heart) during menstruation because these postures can force blood downwards — leading to dizziness and extra cramping. Some of these poses include Downward Facing Dog, Headstands, Shoulderstands, or Plow pose. It is also suggested to practise with light abdominal exercises like hip rotations instead. Finally — Always remember that if something feels uncomfortable during practice — listen to your body and modify accordingly!
Supplies and Other Items
Practicing yoga while menstruating is perfectly safe. While the intensity of your practice will likely be mitigated slightly, you should still strive to move with intention and focus on breath work. Your physiology will naturally invite you to go a bit more gentle as your body cycles through its hormonal changes.
To make practicing yoga at home more comfortable, here are some recommended supplies and other items:
1. A good quality yoga mat – Choose a thicker mat for extra cushioning when transitioning through postures or sitting for meditation.
2. Comfortable clothes – Ensure your clothing allows for full range of movement and is not too constricting or tight in any area.
3. Water bottle – Staying hydrated throughout your practice helps keep muscles supple and prevents cramps (especially during menstruation).
4. Blanket or bolster – Provides extra support while doing seated poses, which can be especially beneficial if experiencing physical discomfort during menstruation.
5. Incense/essential oils – Aromatherapy offers a calming atmosphere while stimulating the mind, body and spirit connection!
Practical Tips
Yes, it is totally okay to do yoga while menstruating. In fact, it can be incredibly beneficial! Practicing gentle and restorative poses during this time of the month can help relieve bloating, cramping, and emotional ups and downs. However, if you do experience heavy menstrual bleeding or any associated pain or discomfort then it is best to give your body extra rest and take a break from asanas (yoga postures).
When fitting yoga into your physical practice for your busy schedule, consider taking an online class or finding one at a local studio that meets at your convenience. If the cost of classes isn’t feasible for you, don’t worry! There are plenty of free video tutorials online that provide step-by-step guidance. You could even create a customized home practice sequence using items around the house such as books for blocks or old t-shirts for blankets. Additionally, focus on breathing exercises such as pranayama and mindfulness mediation in order to also reap the mental benefits of yoga—as these practices don’t require a fancy studio or equipment!
Conclusion
Yes, it is ok to do yoga while menstruating. Practicing yoga during menstruation can provide many benefits, such as helping to reduce menstrual pain, cramping and bloating, improving mood and reducing stress levels, regulating abnormal hormones and regulating the flow of blood. Additionally, yoga can help with fatigue, improve energy levels and boost your immune system. Ultimately, practicing yoga on a regular basis during your menstrual cycle is an excellent opportunity for self-care and helps to enhance overall physical and emotional well-being.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
