The menstrual cycle is a natural process that takes place in the female body; it lasts an average of 28 days, during which different physical and emotional changes may occur. During this time, women experience various levels of discomfort related to bloating, cramps, fatigue and moodiness.
Therefore, when deciding on practicing yoga or not during menstruation it is important to consider certain precautions. Specifically, there are certain poses which should be avoided due to their potential of being quite uncomfortable or even detrimental for our physical health.
Yoga Poses That Should Be Avoided During Periods – Expand on why these poses can be harmful to our bodies
In general, inverted poses and those requiring a lot of strength should be avoided while on periods as they tend to put an extra strain on the body’s energy levels. This includes poses such as headstands, handstands, boat pose, revolved triangle pose and warrior II. These postures require a big amount of effort from the core muscles which can worsen cramping sensations in the lower abdomen even more during menstruation.
Moreover, seated forward bends are also best skipped while menstruating since they focus all flexibility on the lower back area which may create further uneasiness if done for too long or with incorrect alignment.
It is especially advised to stay away from bound angles pose (also known as ‘baddha konasana’) and child’s pose (balasana), since both of these involve putting pressure directly onto the abdominal area when performed correctly; this might cause additional discomfort while having your period due to increased sensitivity in this region at that time.
Other Considerations – Mention any other factors we should remember about yoga practice during periods
Good alternatives for poses that involve deep stretching or strenght are lighter versions such as Legs up the wall (Viparita Karani) or Supported Bridge Pose (Setu Bandha Sarvangasana). When considering breathing techniques (pranayama), fast paced ones like Kappalabhati (Skull Shining Breath) can be a bit taxing for our energy if done while menstruating although some slower techniques targeting relaxation like Nadi Sodhana Pranayama can still provide immense benefits either way.
Finally, if you decide to give yourself a much-deserved break from yoga when you’re bleeding do not worry: listen carefully to your body and its needs for that phase will help you come back to your practice fully recharged after your period has ended.
Living with the Symptoms
Living with the symptoms of periods can be incredibly uncomfortable and make for a difficult yoga practice, but there are certain poses that should not be attempted during menstruation. The sources of discomfort during one’s period range from cramps, fluid retention, headaches, emotional turmoil – all of which can impact the practice of yoga in various ways.
Inversions may be particularly hard to do during this time for many reasons. Firstly, they can increase cramping and abdominal pains due to the shifting of your organs around in your body. It can also cause feelings of lightheadedness or dizziness if there is any kind of anemia occurring at the same time. Deeper stretches can have a similar effect on the body as well as intense movement that can tax the body more than usual due to hormonal imbalances.
For people looking for relief while practicing yoga during their period, there are some remedies that include gentle twists and seated poses. This helps take pressure off the abdomen and lower back where most of our pain-causing tension lies.
Simplifying a typical yoga flow with child’s pose variations-like Sphinx pose or Cat cow-and incorporating some focused breathing exercises can provide similarly accessible options for anyone dealing will period stress. Utilizing props like bolsters underneath knees or neck in supported postures helps set up students for better success during this vulnerable time too.
Contraindicated Poses
Yoga is a great form of exercise that can be very beneficial for your body and mind. However, there are certain poses that should be avoided or modified during your period. Classic backbends and inversions are the poses that should specifically be avoided or limited when menstruating, as these poses move your blood away from the uterus. When this happens, it can make cramps or other unpleasant feelings worse.
There are many classic backbend yoga poses you should avoid during your period, typically because they compress the organs located near the uterus and abdomen. Examples of common postures include Camel Pose (Ustrasana), Bow Pose (Dhanurasana), Upward Facing Dog Pose (Urdhva Mukha Svanasana) and Wheel pose (Chakrasana). These poses should be avoided altogether or replaced with more gentle bending postures such as Sphinx Pose (Salamba Bhujangasana) or Cobra Position (Bhujangasana).
You also want to avoid inversion positions during your period, as they reverse the natural flow of energy and blood in our bodies. Examples may include Headstand (Salamba Sirsasana) and Shoulder Stand (Salamba Sarvangasana).
If you feel like you need some balance while on your period then modify these postures with compressive variations instead, such as Legs up the Wall Pose(Viparita Karani) or Plow Pose(Halasana). This will allow some slight compression but not enough to forcefully reverse any of your bodily movement flow up against gravity.
Although it may seem counterintuitive to limit certain types of yoga when menstruating, there is actually an important connection between yoga and periods – if we take care to practice mindful movements during our cycles it can help reduce physical discomfort factors that are associated with menstruation related symptoms.
The overall idea is to support rather than challenge ourselves physically while on our period so that we can enjoy all of the positive effects that come from practicing yoga without inducing negative side effects.
Why Avoid These Poses?
Women who practice yoga regularly may be familiar with certain poses that are best avoided during their menstrual cycle. Menstruation can bring on increased fatigue, pain and discomfort due to hormonal fluctuations. For this reason, there are certain yoga poses that are not suitable for this time of the month.
Inversions such as head/shoulder stands, hand stands, forward bends and abdominal work should generally be skipped when menstruating since these poses have a greater chance to cause injury or increase fatigue due to heightened progesterone levels in the bloodstream. Additionally, back bends can be quite taxing and uncomfortable due to increased abdominal tension.
What types of poses should women then focus on during their period? Instead of inversions and other strenuous poses, gentle stretches and poses like child’s pose or lying twists may help ease up any lower back tightness or cramps that one might experience.
By focusing on such restorative poses durings one’s period, practitioners can look forward to feeling calmer and energized from their daily practice of mindful meditation. They will also find the comfort they need through little adjustments: using blocks under hands for support in a twist or lightly bending the knees at the bottom of shoulder press for more stability during standing postures.
Regular yoga practice requires patience and awareness while shifting in and out of various stances; however it is even more important for menstruating women to pay closer attention to their bodies’ cues so as not put too much strain on themselves during this tender time of the month.
By understanding which postures to avoid during periods as well as how adjust accordingly with heeding modifications where required will ensure one’s best approach towards achieving an optimal level of physical health and fitness throughout their menstrual cycle.
Recommended Poses
Although there are numerous health benefits to doing yoga during your menstrual cycle, there are a few poses to avoid in order to get the most out of your practice. Generally, any pose that puts pressure on the abdomen or that requires strenuous effort should be avoided.
This includes poses like Abdominal Twist (Jathara Parivartanasana), Navasana (Boat Pose), Headstands, Handstands and Shoulderstands. Additionally, dynamic poses like Sun Salutations should also be done with caution and limited intensity if attempted while menstruating.
Instead of focusing on active postures, those menstruating could focus on supported and restorative yoga postures as well as light stretches. Any modified backbending poses can offer relief from certain period symptoms while restoring energy levels.
Additionally, gentle forward folds like Seated Forward Folds (Paschimottanasana) should be included as they help to reduce abdominal cramps and lower the chances of nausea. They also help to calm an overactive mind which at times can make discomfort more intense due to an increase in stress hormones.
In order to best manage period discomfort, breath work is essential to not only receive mental clarity but also decrease physical pain level. Such breathing techniques include counting breaths through inhalation and exhalation or diaphragmatic breathing – a deep belly breath that helps relax lower abdominal muscles while simultaneously calming the nervous system down from fight-or-flight mode into rest-and-digest mode thus relieving any pressure or cramping you may feel during your menstrual cycle.
Lastly, Pranayama such as Nadi Shodhana or Alternate Nostril breathing can be done lying down comfortably in Corpse Pose (Savasana).
It helps promote relaxation by decreasing cortisol levels – a hormone linked with physical stress – allowing for further de-stressing through a sense of peace and overall well-being. *.
Tips for Walking the Middle Path
As women approach their menstrual cycle, yoga poses can be a helpful tool to bring balance and ease into the body. However, certain poses should be avoided during periods in order to reduce discomfort and the possibility of injury.
Poses that put pressure on the abdomen can disturb digestion and cause cramps or pain while poses that require inverting the body such as Shoulderstand, Headstand or Plow can create heat in the uterus which could cause heavy bleeding. During menstruation, it is important to find a balance between creating stability and stillness in the body while allowing enough space for flexibility and movement.
The most important thing to remember is that every woman’s journey is personal so there is no one-size-fits-all answer when it comes to what yoga postures are appropriate during periods. Some women may find a particular pose beneficial while others find it too uncomfortable. It is best to listen to the messages from your body and adjust accordingly.
For instance, if you feel pain or discomfort when holding a pose then don’t force yourself – take time out instead with some restorative stretches or meditation. Gentle forward bends which produce a calming effect will prove beneficial at this time.
If you want more intensity in your practice then working with slow movements like standing poses, Mountain Pose variation, Cat-Cow Pose or Child’s Pose are great options for opening up areas of tension throughout the body without putting too much strain on specific areas such as abdominal region and pelvic floor which will provide relief during periods.
To ensure an effective practice focus on breathwork alone – deep breathing helps calm both the mind and body by bringing awareness away from pain and discomfort towards relaxation instead.
By combining awareness of breath along with mindful movements tailored specifically for periods you will find balance within your practice.
Personalizing a Practice
It’s no secret that every woman’s menstrual cycle is different, lasting anywhere from 21 to 35 days and brings with it various symptoms. That being said, there are certain yoga poses and postures that can be beneficial during periods and some that can lead to increased discomfort. In terms of the latter, the poses listed below are suggested recommendations for women to avoid during their time of menstruation.
Inversions should be avoided as they can disrupt your natural flow of energy and can also over stimulate your pelvic area which may worsen cramping. It’s best to save any inversions or backward bending poses for other parts of your cycle and phases. This does not mean you have to eliminate them completely but rather reduce them or limit the intensity in which they are practiced.
When experiencing cramps, also be cautious when practicing deep twisting poses or postures as this may increase pressure on the stomach causing further discomfort. Rather than forcing yourself into deeper longer holds with the twist – actively move through a gentle version slowly, pedaling out the legs with knees bent when necessary to take any unwanted strain off of the abdomen or pelvis.
Other postures like forward folds such as paschimottanasana (seated forward fold) are also suggested to be limited or reduced in length due to increased blood flow in your abdomen/pelvic area during this time which could lead to further pain if practiced as normal.
It’s advised to lean into variations such as jathara parivartanasana – revolved belly pose, where you open up more of a side body stretch instead – which still gives you a relaxing effect yet limits intensity on the abdominal region allowing more restorative qualities while avoiding any over stretching sensation likely felt if reaching for classic twists or deep folds.
Add calming activities such as meditations before practice or at least once per day is great either way during all phases/cycles but especially beneficial during an individual’s period where life’s essential elements need additional replenishing-which can often come from short yet meaningful moments like these.
Consider incorporating yin yoga-based dynamic stretching too; allowing each pose to settle in until finally yielding completing letting go deeply satisfying tension stored within the entire body while naturally moving it through creative continuous flow sequences.
Consider a slight temperature adjustment by adding a blanket or engaging natural cooling methods including gently pressing particular points on specific parts of our body coupled with mindful breath work (abdominal breathing). These small changes will help guide us through a natural “see saw” motion between calming restorative portions plus mild energizing strengthening ones preparing us better overall for facing what comes next-creating customized sequencing tailored just for dedicating physical attention only when necessary for our personalized practice(s).
Final Thoughts
Yoga can be a great tool for managing the symptoms of PMS and periods. A mindful yoga practice allows us to connect with our body’s changing needs during the menstrual cycle in a self-compassionate way. When it comes to creating a responsible practice and keeping safety a priority, it’s important to recognize which poses are best suited for menstruation.
Specifically, poses such as intense backbends, inversions and twists are best avoided during periods as these can increase uterine contractions resulting in increased discomfort and cramps. During this time, gentle Hatha or yin classes are ideal for managing the effects of cramping; cat/cow stretches, supported bridge pose, gentle twists and sabasana (corpse pose) all target the abdomen to provide relief.
These poses aim at gently stimulating circulation while offering restorative benefits to tone the womb and relax any muscular tension that may bring on additional pain.
Additionally, according to yogic philosophy, there is an energetic sphere around women throughout their menstrual journey so it’s wise to keep your practice simple yet nourishing with postures that bring strength + stability. Not only do they open up emotional pathways within us but also allow us to be more connected with our inner most being – helping us build resilience + cultivate a profound self-awareness about our unique rhythms when practiced mindfully.
In short, while this period may initially feel like burden if we take steps towards acknowledging+ cultivating compassion for yourself then we can consciously create a strong sense of inner connection & wellbeing not just for ourselves but also for others around us too. Creating an empowering + intuitive practice tailored specifically for you can help create harmony through balance between body+soul.
Being mindful and gentle are key components when taking care of ourselves during this time – ultimately reminding us that self-care is not just about how “beautiful” we look during times like these but rather how healthy + happy we make ourselves feel from within by embracing our humanity fully.
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.
