Yoga during Period

By being aware of the unique demands of the menstrual cycle and adapting yoga accordingly, women can improve their well-being and deepen their yoga practice.

In 2022, Dr. Geeta Iyengar, daughter of the great yoga master B.K.S. Iyengar, lectured in Poland on yoga for women and emphasized that the practice of yoga during the monthly cycle requires adjustments to maintain physical and mental health.

Although there are general guidelines, individual needs vary.

Menstruation or monthly laundry occurs due to the influence of endocrine glands. The lining of the uterus prepares for a fertilized egg every month for pregnancy; if fertilization does not occur, the egg follicle bursts. As a result, hormone levels drop and the uterus begins to shed. With this, on average, a woman loses 50 to 200 milliliters of blood during menstruation. The menstrual cycle length depends on each individual (usually every 21 to 35 days) and menstruation usually lasts from 2 to 7 days. That's why these days, when our strength, energy, and hormones fluctuate, deserve our special attention.

 

 

How to establish hormonal balance with the help of yoga?

Menstruation is thus a time of rest and renewal for every woman, which does not mean that exercise should be completely avoided. With proper yoga exercises, we can offer support to the body during this time. While practicing yoga, reclining postures such as Supta Svastikāsana, Supta Baddha Konāsana, Supta Vīrāsana and Matsyāsana are recommended instead of twists, which promote relaxation. Additional support, such as a bolster to rest your forehead on or to open your chest, can help relieve pain, fatigue, headaches, or abdominal cramps.

Inversions and balance positions such as headstands, handstands, and forearm stands should be avoided when practicing yoga during menstruation, as they interfere with the natural flow and can cause discomfort and complications. However, inversions such as headstands and shoulderstands should be done again immediately after menstruation to restore hormonal balance.

 

 

 

You can learn more about the practice of yoga during menstruation at the upcoming online workshop with Claudia Lamas, who inspires women around the world with her courses and workshops. This workshop will offer insight and techniques to adapt yoga to take care of your well-being and deepen your yogic journey in harmony with the body's natural cycles.