Yoga Practice During Menstruation
From the start to the end of the menstruation period, a woman ought to stick to the practice of select asanas her remain healthy.
Make it a point to avoid asanas that obstruct flow of menstrual fluids and blood. She ought to choose those asanas that don’t make her run out of energy or cause hormonal disturbance.
The standing asanas like Uttanasana, Adho Mukha Svanasana, Prasarita Padottanasana, and Parsvottonasana – if possible with her head supported – help in menstruation.
If you wish to soften your belly you should first do the concave back movement then proceed to the final pose. But women suffering from body-ache, low backache, low levels of energy or sudden drop in their sugar level must pass up these poses.
For proper organic and nerve rest a woman ought to do Viparita Dandasana and Sethu Bandha Sarvangasana; this helps energize and stimulate the brain, chest, lungs and heart.
It also helps in maintaining hormonal balance of the glandular system.
She can also do Savasana, Ujjayi and Anuloma-Viloma pranayama in Savasana. If her menstrual flow is normal without resulting any aches like headache, itching, anxiety, suffocation, depression she can also do Ujjayi and Viloma pranayamas while sitting.
Of all these asanas, a menstruating woman should do Supine, Forward extensions and Viparita Dandasana and Sethu Bandha Sarvangasana. She should also practice Pranayama in Savasana. This is more to maintain health during her periods as a short course. However, it may take one and a half to two hours.
A menstruating ought to avoid inverted poses like Viparita Karani, Adho Mukha Vrikshasana, arm-balances such as Bakasana. She would also do well to pass up backward extensions like Urdhva Dhanurasana, Kapotasana and the twisting poses like Yoga nidrasana, Eka Pada Sirsasana as well as abdominal contractions like Navasana and Jathara Parivatasana.
Likewise, she would do well to avoid pranayamas in sitting posture. Even if done she should not do them for more than 15 minutes.
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