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Avoid Antara and Bahaya Kumbhakas, Uddiyana and Mula Bandhas, Bhastrika, Kapalabhati and Mahamudra.
If your menstruation is normal without pain, headache, irritation, anxiety, suffocation, depression one can do Ujjayi and Viloma pranayamas in a sitting position for 15 minutes maximum. If you are feeling poorly, then Ujjayi and Viloma pranayamas in Savasana will be an option.
If you are uncomfortable during menstruation, have excessive bleeding and feel fatigued, it is better not to practice asanas 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 is said to lead to the development of fibroids and cysts.
Do not practice inversions. 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 yourself in any way, periods are time for rest and relaxation, since the body is cleansing itself. Only do light exercise and be careful to avoid those techniques 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 practice yoga at all during the time of your periods.
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