For many women, maintaining a yoga practice during menstruation can be beneficial as it helps relieve cramps, reduce stress, and promote a sense of well-being. However, certain yoga poses may need to be avoided during this time to prevent discomfort, excessive strain, or potential health issues. Understanding which poses to avoid and why is crucial for women who wish to practice yoga safely and effectively during their periods. In this article, we will explore in detail the various yoga poses that are generally not recommended during menstruation, along with the reasons behind these precautions.
The Physiology of the Menstrual Cycle and Its Impact on Yoga Practice
During menstruation, the body undergoes several physiological changes. The uterus contracts to shed its lining, which can cause cramps and abdominal discomfort. Hormonal fluctuations can also lead to increased sensitivity, fatigue, and changes in energy levels. Additionally, the pelvic area is more congested, and the ligaments and joints may be more lax due to hormonal effects. These factors need to be taken into account when choosing which yoga poses to perform.
Yoga Poses to Avoid and Their Explanations
Inverted Poses
Examples: Headstand (Sirsasana), Shoulderstand (Salamba Sarvangasana), and Handstand (Adho Mukha Vrksasana).
Reason: Inverted poses can reverse the natural flow of blood and fluids in the body. During menstruation, when the body is already dealing with increased blood flow from the uterus, these inversions may cause the blood to pool in the pelvic region instead of flowing out as it should. This can lead to heavier bleeding, cramps, and discomfort. Moreover, the increased pressure in the abdominal and pelvic area may also affect the reproductive organs and potentially disrupt the normal menstrual process. For some women, it may even cause a feeling of dizziness or nausea due to the altered blood flow to the head.
Deep Twisting Poses
Examples: Ardha Matsyendrasana (Half Lord of the Fishes Pose), Parivrtta Trikonasana (Twisting Triangle Pose), and Marichyasana (Sage Pose).
Reason: Twisting poses compress the abdomen and can put pressure on the internal organs, including the uterus and ovaries. During menstruation, the uterus is already in a more sensitive state, and excessive compression from deep twists may exacerbate cramps and cause pain. Additionally, the congestion in the pelvic area may be further aggravated, potentially leading to a feeling of heaviness and discomfort. While gentle twists may be okay for some women, deep and intense twists are best avoided.
Intense Core Strengthening Poses
Examples: Navasana (Boat Pose) with full leg extension, Plank Pose (Phalakasana) held for an extended period, and Lolasana (Pendant Pose).
Reason: Intense core strengthening poses require significant contraction of the abdominal muscles. This can increase intra-abdominal pressure, which may not be ideal during menstruation. The increased pressure can interfere with the natural process of blood flow and may also cause discomfort in the lower abdomen. For example, in Boat Pose with full leg extension, the continuous contraction of the rectus abdominis and other core muscles can put strain on the already sensitive pelvic region. It is better to focus on more gentle core activation or avoid these intense poses altogether during the period.
High-Intensity Backbends
Examples: Urdhva Dhanurasana (Upward Bow Pose), Kapotasana (Pigeon Pose – the deep backbend variation), and Wheel Pose (Chakrasana).
Reason: High-intensity backbends can cause a significant arching of the spine and stretching of the abdominal muscles. This stretching and the associated pressure on the abdomen can be uncomfortable during menstruation. The pelvic area, which is already experiencing congestion and hormonal changes, may be further stressed by these poses. The stretching of the abdominal muscles can also potentially affect the blood vessels in the area and disrupt the normal flow of blood. Additionally, some women may find that backbends increase the intensity of menstrual cramps or cause lower back pain.
Strenuous Standing Balance Poses
Examples: Vrksasana (Tree Pose) held for a long time with the lifted leg fully extended, and Warrior III (Virabhadrasana III) with a deep forward lean and extended back leg.
Reason: Strenuous standing balance poses require a lot of concentration and muscle engagement, especially in the legs and core. During menstruation, when energy levels may be lower and the body is more fatigued, maintaining these intense balances can be more challenging and may lead to overexertion. Moreover, the contraction of the leg and core muscles can increase intra-abdominal pressure, similar to intense core strengthening poses, which may cause discomfort in the pelvic region. It is advisable to opt for more stable and less demanding standing poses or modify the balance poses to make them more accessible.
Safe Alternatives and Modifications
Standing Poses
Instead of strenuous standing balance poses, you can practice simple Tadasana (Mountain Pose) to maintain proper alignment and grounding. Warrior I (Virabhadrasana I) and Warrior II (Virabhadrasana II) can be done with a less deep lunge and more focus on stability and breath awareness. These poses help to keep the legs strong and the body engaged without overexerting.
For example, in Warrior I, instead of bending the front knee deeply, keep it at a shallower angle, and focus on opening the hips and lengthening the spine. This allows you to get the benefits of the pose, such as strengthening the legs and improving balance, while being more gentle on the body during menstruation.
Seated Poses
Seated Forward Bend (Paschimottanasana) can be modified by using a bolster or a folded blanket under the hips to reduce the strain on the lower back and abdomen. Instead of reaching for the feet forcefully, simply fold forward to a comfortable level and focus on relaxing the back and stretching the hamstrings gently.
Baddha Konasana (Bound Angle Pose) is a great seated pose for this time. It helps to open the hips and groin in a gentle way, promoting relaxation and relieving some of the pelvic congestion. You can place a block under each knee if needed to support the legs and make the pose more comfortable.
Reclining Poses
Supta Baddha Konasana (Reclining Bound Angle Pose) is excellent as it allows you to relax in a supported position while still getting the benefits of hip opening. You can use pillows or bolsters under the back, head, and knees to make it even more comfortable.
Savasana (Corpse Pose) is always a safe option. Lie flat on your back, relax the whole body, and focus on deep breathing. This pose helps to relieve stress and allows the body to rest and rejuvenate. You can also place a folded towel under the lumbar region if you feel any discomfort in the lower back.
Precautions and Considerations
Listen to Your Body
Every woman’s experience during menstruation is different. Some may be able to tolerate certain poses better than others. It is essential to listen to your body and avoid any pose that causes pain, discomfort, or excessive fatigue. If a pose doesn’t feel right, modify it or skip it altogether.
Stay Hydrated
During yoga practice and menstruation, it is crucial to stay hydrated. Drink plenty of water before, during, and after your practice to help flush out toxins and maintain proper bodily functions. Dehydration can exacerbate cramps and make you feel more fatigued.
Use Props
Yoga props such as bolsters, blocks, blankets, and straps can be extremely helpful during menstruation. They allow you to modify poses to make them more comfortable and accessible. Don’t be afraid to use them liberally to support your body and enhance your practice.
Practice Gentle Breathing
Focus on slow, deep, and gentle breathing throughout your practice. Pranayama techniques like Nadi Shodhana (Alternate Nostril Breathing) or simple abdominal breathing can help calm the mind, relax the body, and relieve stress. Avoid forceful or rapid breathing, especially in poses that are more challenging.
Seek Professional Guidance
If you are unsure about which poses to do or avoid during your period, it is advisable to consult a qualified yoga instructor. They can provide personalized advice based on your individual needs and abilities. A teacher can also guide you in modifying poses correctly and help you create a safe and effective practice plan during menstruation.
Conclusion
While yoga can be a wonderful practice during menstruation, it is important to be aware of the poses that may not be suitable. By avoiding inverted, deep twisting, intense core strengthening, high-intensity backbend, and strenuous standing balance poses, and opting for safe alternatives and modifications, women can continue to enjoy the benefits of yoga while respecting the changes in their bodies during their periods. Remember to listen to your body, stay hydrated, use props, practice gentle breathing, and seek professional guidance when needed. So, the answer to the question “Which Yoga Poses Should You Steer Clear of During Your Periods?” is a set of poses that can potentially cause discomfort or disrupt the normal menstrual process, and by being mindful of these, you can have a more comfortable and beneficial yoga experience during this time of the month.
Related topics
