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Yoga Exercises During Menstruation

“Can you do yoga while menstruating?” is a common question that women ask and people debate over. Traditionally, women are asked not to exercise during menstruation because periods are an exhausting time for a woman, with mood changes, fatigue, anxiety and lots of physical and hormonal changes happening in the body. Speaking about yoga during menstruation, women are also asked to avoid yoga postures that obstruct the flow of blood and menstrual fluids. Many believe that when a woman does yoga during periods, she should choose asanas that help her nurture her body and do not drain her out.

Yoga during menstrual cycle

Yoga is an ancient form of exercise, with its roots in India. It is a set of exercises that stretches and tones the body, and has a positive impact on the body. Yoga is also believed to provide pain relief and has therapeutic properties.

Menstruation, which is known as uterine cycle, happens every month in a woman’s life, from puberty till her menopause. During periods, a woman discharges blood and dead tissue from her vagina, and a cycle can last anywhere between two days to seven days. A woman may undergo certain hormonal and physical changes – from mild irritation to raging tempers, water retention and headaches, she may experience a slew of symptoms.

Some people believe that a woman should do yoga during menstruation, while others feel that complete rest is better. If you choose to do yoga during periods, it is advisable to draw from the beliefs of Hatha yoga, which is a combination of meditation, deep breathing and postures. Doing the right exercises can help your ease some of the symptoms and get relief from pain. Thus, it is advisable to learn yoga from a teacher or practice yoga during menses with a yoga expert, who can guide you about the correct yoga postures.

Yoga and Pranayama during menstruation

The ancient texts of Ayurveda mention five pranas i.e. life currents that help in the functioning of the body.

These are: Apana, Vyana, Udana, Prana, and Samana. The relevant one for this topic is Apana, the life currant that is directed downwards. This prana is responsible for menstruation, urination and excretion. When a woman is menstruating, the energy is directed downwards, and then out of the body. Thus, it is important to make sure that any exercise you do ensures the natural flow of energy and does not obstruct.

Speaking about the low energy phase during menstruation, this happens because of the various hormonal changes in the body that commences with PMS. The onset of PMS and menstruation is characterized by depression, irritability, headache, insomnia, discomfort and water retention and puffiness. Doing some of the gentler yoga postures, meditation and massage during menstruation can alleviate these symptoms.

If done under the guidance of a yoga teacher, yoga asanas can ease discomfort, heavy bleeding, cramps and pain in back and pelvic area that many women experience during a menstrual cycle. Instead of dreading this time of the month, women should use it as a time to look inwards, tweak one’s practice and revel in the slow and gentle poses that are just right for this low-energy time.

Asanas to avoid:

While exercising during menstruation, a woman might like to give inversions a miss, as these aren’t recommended during the low-energy phase of a woman’s life. When a woman does inversions during menstruation, the uterus gets pulled by gravity and this causes the broad ligaments to stretch. This can lead to partial collapse of the thin veins. And finally, can lead to more heavier menstrual bleeding. It is also believed that the energy flow is down and then out of the body, and by doing inversions, one is tampering with the natural flow of energy.

Non-supported backbends and free-standing poses are also not recommended during menstruation because these require a lot more energy than a woman should expend when she has her periods. She may also feel weak and might feel shaky during the yoga practice. Trying to do strenuous yoga postures during this time can lead to injury.

Yoga postures recommended during periods

The following yoga postures are just suggestions that one can incorporate for a more satisfying yoga practice. These are believed to be good for the time, when a woman is menstruating.

Series of forward bends

In this series, you can work on Paschimottanasana (Full Forward Bend Pose), Janu Sirsasana (Head to Knee Pose), Triang Mukhaikapada, and Paschimottanasana (Three Parts Forward Bend Pose). These postures are known to have a calming effect and ease cramps.

Supported Standing Postures

You can try Parivrtta Trikonasana (Revolved Triangle Pose) and Parivrtta Ardha Chandrasana (Revolved Half Moon Pose), with the support of a wall. These asanas are known to relieve backache during periods.

Twists

Yoga can try various twists such as Lying Knee to Chest, Seated Chair and Pose of Child to ease backache and cramps.

Supported Setu Bandha or the Supported Bridge Pose is also known to relieve pelvic discomfort, while the Viparita Dandasana (Upward facing Staff pose) is another good pose for dealing with the discomfort during periods. Uttansana (Standing forward bend) is also recommended to reduce menstrual cramps.

Deciding whether to do yoga asanas during periods

Listen to your body during your periods. If you feel lethargic or too drained out, and feel like missing your yoga practice, then just relax and rest for two or three days, till you feel energised again. Every woman experiences her periods differently. Some may feel puffy, some confused and anxious, while some can feel irritated and nauseatic.

Instead of thinking if doing yoga exercise during menstruation is good or bad, think if you’re going to benefit from the class. If you turn up in class, then the teacher may give you some restorative poses to work on or may ask you to jump right in and do a complete yoga workout.

It is advisable to nurture yourself during your menstruation and do what the body tells you to. Menstruation is a time to think and explore, and relax and contemplate. As for fitness during menstruation, you can work on some light exercises, relaxation techniques and meditate for your overall wellbeing. Yoga nidra is supposed to be beneficial for women at this time. Combine it with pranayama exercises like Bhramari or Humming Bee Breath, Ujjayi or Victorious Breath, Anulom Vilom or Alternate Nostril Breath and deep breathing exercises for overall relaxation.

Bikram Yoga And Pilates During Menstruation:

• If you’d like to do Bikram yoga or yoga from a DVD, during menstruation, then consult a yoga specialist and your doctor, to find out if either of these is advisable.
• If you have endometriosis and would like to do yoga during periods, or are pregnant and would like to do pre-natal yoga, then again, consult a yoga expert and a physician.If, instead of yoga, you’d rather do Pilates during menstruation, then speak with a Pilates expert.

Yoga During Periods

Yoga is a holistic form of exercise that aims at your complete well being. Apart from asanas or exercises that make your body flexible, supple and healthy, it has specific exercises for healing different parts of the body. In fact, there are exercises in yoga which you can do if you are having menstrual cramps. There are also ‘asanas’ or exercises for dealing with irregular or scant periods. Therefore, since menstruation is a natural phenomenon, there is no reason why you should not do yoga during periods if you are comfortable.

However, you should keep in mind that you cannot do all the yoga asanas that you would normally do. Just as when you have cervical spondilitis, you are not to do any forward bending exercises since this would aggravate the existing condition; so also when you have your periods, you need to take some precautions.

Precautions when you are having periods:

• If you are uncomfortable, have excessive bleeding and feel fatigued, it is better not to do yoga for the days you are menstruating.
• Do not do yoga postures that squeeze the abdominal area. This would interfere with the natural flow of blood. This kind of pressure can lead to the development of fibroids and cysts.
• Do not do inversions or the shoulder stand and head stand. Inversions are not recommended because they reverse the flow of blood during periods and hence hinder the natural order of things. If you do inversions while you are having your periods, you may harm your body and your periods may become irregular or stop altogether.
• Do not do strenuous back bends that may require more physical exertion than you can spare while you have periods.
• Do not exert in any way, for periods is a time for rest and relaxation, since the body is cleansing itself. Only do light exercise and be very careful to avoid those which are not recommended during periods.
• If you do the exercises recommended for menstruation, they will help to relieve cramps, body aches and discomfort. They will also ease the anxiety and depression that sometimes accompanies periods. Yoga poses such as Head to Knee Pose (Janu Sirsasana) which relieves cramps, Cobra Pose (Bhujang Asana) which alleviates menstrual irregularities, Supported Bridge Pose (Supported Setu Bandha) which helps relieve pelvic congestion, are some of the asanas that can be done.
• If you suffer from excessive bleeding and discomfort, it would be wiser to choose not to do yoga at all during the time of your periods.

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