During the menstrual period, a woman’s body undergoes various changes, such as increased pelvic blood circulation and endometrial shedding. These changes make the body more sensitive, and women may experience fatigue, lower back pain, and other discomforts. Therefore, it is crucial to choose appropriate yoga poses during this time to avoid exacerbating physical discomfort or causing potential harm. In this article, we will discuss in detail which yoga poses should be avoided during periods and why.
Poses to Avoid and Their Reasons
Inversions
Examples: Headstand (Sirasana), Shoulder stand (Sarvangasana), and Handstand (Adho Mukha Vrksasana).
Reasons: Ayurvedic science suggests that during inversions, the flow of prana (life energy) moves away from the abdomen. From a physiological perspective, these poses can increase abdominal pressure, potentially causing the blood to flow back into the fallopian tubes, which is believed to increase the risk of endometriosis. Moreover, inversions may also lead to increased pelvic congestion, resulting in lower back pain or discomfort.
Deep Forward Bending Poses
Examples: Standing Forward Bend (Uttanasana), Head-to-Knee Forward Bend (Janu Sirsasana), and Seated Forward Bend (Paschimottanasana).
Reasons: These poses compress the abdomen, putting pressure on the uterine lining. Given that the abdomen is already bloated during menstruation, such compression can worsen pain and may even cause swelling of the blood vessels in the uterus, further aggravating discomfort.
Intense Core Workouts
Examples: Plank pose (Kumbhakasana), Boat pose (Navasana), and abdominal crunches.
Reasons: During menstruation, the uterus and abdominal region are already dealing with the physiological processes of the period. Adding intense core workouts can place unnecessary stress on these areas, potentially leading to increased pain or discomfort. It may also affect the normal flow of blood in the pelvic region.
Strong Twisting Poses
Examples: Bharadvajasana (Seated Twist), Ardha Matsyendrasana (Half Lord of the Fishes Pose), and Marichyasana III (Sage Marichi’s Pose).
Reasons: Twisting poses can cause the abdominal muscles to tighten, increasing pressure on the abdomen and pelvic area. This can lead to more severe menstrual cramps and lower back pain, especially for those who already experience discomfort during their periods.
Intense Backbending Poses
Examples: Wheel pose (Urdhva Dhanurasana), Bow pose (Dhanurasana), and Camel pose (Ustrasana).
Reasons: These backbends exert significant pressure on the abdomen and lower back. During menstruation, this added pressure can cause abdominal pain or exacerbate existing lower back pain. Additionally, it may also affect the natural curvature of the spine and pelvic alignment.
Precautions and Considerations
Individual Differences: Every woman’s body is unique, and the degree of discomfort and tolerance during menstruation may vary. Some women may find that they can tolerate certain poses better than others. It is essential to listen to your body and adjust your practice accordingly. If a pose causes pain or discomfort, it should be avoided.
Practice Intensity: Even if you choose poses that are generally considered safe during menstruation, it is important to avoid overexertion. Reduce the intensity and duration of your practice, and focus on gentle movements and relaxation. This helps to prevent excessive fatigue and muscle soreness.
Use of Props: Props such as bolsters, blankets, and blocks can be used to modify poses and make them more comfortable and accessible. For example, using a bolster in a seated forward bend can reduce the depth of the stretch and relieve pressure on the abdomen.
Alternative Poses and Practices
During menstruation, it is advisable to choose gentle, relaxing poses that can help relieve stress, reduce pain, and maintain physical and mental balance. Some recommended poses include:
Cat-Cow Pose (Bitilasana-Marjaryasana): This gentle spinal movement helps to relieve lower back pain and increase flexibility in the spine. It also promotes relaxation and can be repeated several times for a soothing effect.
Mountain Pose (Tadasana): Standing in Mountain Pose helps to improve posture, strengthen the legs, and increase body awareness. It is a simple yet effective pose that can be practiced throughout the menstrual period to maintain stability and balance.
Seated Wide-Legged Forward Bend (Upavistha Konasana): This pose gently stretches the inner thighs and groin area without putting excessive pressure on the abdomen. It can help relieve pelvic tension and promote relaxation.
Restorative Poses: Poses like Legs-Up-the-Wall (Viparita Karani) and Supported Bridge Pose (Setu Bandha Sarvangasana with support) are excellent for relaxation. They help to reduce swelling in the legs, relieve lower back pain, and calm the nervous system without overtaxing the body.
Conclusion
In summary, during the menstrual period, it is necessary to be cautious when choosing yoga poses to avoid potential harm to the body. By avoiding poses such as inversions, deep forward bends, intense core workouts, strong twists, and intense backbends, and opting for gentler, more relaxing alternatives, women can continue to practice yoga safely and enjoy its many benefits during this time. Remember, always listen to your body, practice within your limits, and make adjustments based on your individual needs and comfort levels. With proper care and attention, yoga can be a valuable tool for relieving menstrual discomfort and maintaining overall well-being during the menstrual cycle.
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