Yoga Practice during Menstruation

It is well known that one can seek mind-body balance through the practice of yoga. However, it is much less known how one should go about her yoga practice during menstruation.

We often hear of ladies suffering from abdominal pains during menstruation. This is mostly caused by the increase in prostaglandin of the endometrium which will, in turn, lead to contractions in the uterus. It is important that we follow and go along with the natural cycles of our bodies. So during menstruation, we should avoid all inversions and poses which will cause pressure in the abdominal region, such as Dhanurasana, ParipurnaNavasana, and Marichyasana III. On days of heavy flow, standing poses should best be avoided as well.

The following asanas help relieve abdominal cramps, alleviate the painful sensations in the abdomen and waist areas, and regulate the menstrual cycles.

Demonstrated by: Dora Tam

Supta Baddha Konasana

Supta Padangusthasana II (leg supported)

Utthita Trikonasana

Ardha Chandrasana

Parsarita Padottanasana

Viparita Dandasana (Crossed Bolsters)

Baddha Konasana (L shape)

Upavistha Konasana (L shape)

Janu Sirasana (Abonmen & chest supported)

Paschimottanasana

Setu Baddha Sarvangasana (w/ bolster)

Savasana (back supported)