Yoga practice during menstruation

Yoga practice restores balance to the body and has a therapeutic effect on the endocrine system. The menstrual cycle is the moment in a woman's life when hormones are particularly subjected to unbalances. As a consequence, the level of energy is low and the body demands rest and relaxation. Therefore, the use of yoga props is highly recommended because they promote relaxation and are particularly soothing for the abdomen.

According to the Iyengar tradition, there are certain poses and special sequences particularly beneficial for women when menstruating. The practice of yoga can be especially helpful for those women who suffer from lower back pain and pre-menstrual cramps associated with the menstrual cycle.

Inversions, such as Sirsasana and Sarvangasana (head and shoulder balance), are not recommended during the menstrual period because they can cause vascular congestion in the pelvic area and obstruct the downward flow of blood.

Sustained standing poses, arm balances, abdominal workout and backbends should also be avoided during those days because of their high energy demand and they can be too strenuous for the neural-endocrine system.

Some breathing techniques such as Ujjayi and Viloma pranayama may be very helpful during those days, as well as a long supported relaxation at the end of the practice.

As soon as the menses are over, resume your regular yoga practice making sure to include inversions from the very beginning. Inverted poses restore hormonal balance and are a boost for the reproductive and circulatory systems.

As a general guideline, wait a few days before practicing strenuous sun salutation sequences or backbends.

Here is a list of asanas that are particularly suited during menstruation. Some of them are more suited for a beginner and others are more for an advanced practitioner.

If you do have a home practice, consult with your teacher. He or she will be able to design a home practice that is most appropriate for you. Remember that yoga is offering you the skills to listen and understand your body. However, bear in mind that every body is unique and there is not such a rule for everyone.

Asanas that I recommend to practice during the menstrual cycle:

Ardha Chandrasana
Utthita Hasta Padangusthasana II
Supta Virasana
Supta Baddhakonasana
Supta Svastikasana
Matseyasana
Supta Pagangushtasana II (done with props)
Adho Mukha Virasana
Adho Mukha Svastikasana
Baddhakonasana
Janu Sirsasana
Pashimottanasana
Triang Mukhaikapada Paschimottatanasana
Ardha Baddha Padma Paschimottanasana
Marichyasana I and II
Upavisthakonasana and Parsva Upavisthakonasana
Adho Mukha Upavisthakonasana
Viparita Dandasana and
Setubandha Sarvangasana (both done with the feet elevated)

I also recommend the following sitting asanas which can be practiced during pranayama sessions:

Svastikasana
Virasana
Padmasana

Article written by Michela Franci
Asanas from “Yoga: A Gem for Women” by Geeta Iyengar

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