Sticking with your yoga practice before and during menstruation can help relieve stress, cramping, backaches and mild depression, but you should listen to your body. "Yoga Journal" contributing writer, Barbara Benagh, reports that differing opinions exist about practicing some poses before and during your period, especially inverted poses, such as the headstand and the shoulderstand. Practice a variety of yoga poses before and during your time of the month to find out which ones relieve the most stress for you.
Bound Angle Pose
Bound angle pose, also known as butterfly, relieves tension in the lower back and can reduce depressive feelings. Sit up tall with your feet together and your knees splayed out to each side. The bottoms of your feet do not have to touch. Clasp your hands around your ankles or feet. To make the pose more comfortable, prop up each knee on a rolled-up blanket or foam block. To increase the stretch, lean forward, perhaps resting your forehead on a block. Hold the pose up to five minutes.
Half Lord of the Fishes
Half lord of the fishes rejuvenates the back, spine and organs, and it can also reduce stress. From a seated position, bring your right heel close to your left hip. Cross your left leg over your right leg, so your left knee points up. Try to keep your left foot planted on the floor, next to your right hip. Turn your torso gently to the left, wrapping your right arm around your left knee. Support an upright posture as you keep your left hand on the floor behind you. Hold on each side for up to one minute.
Seated Forward Bend
The seated forward bend calms the mind as it stretches the body. From a seated position, stretch your legs straight out in front of you with your feet together. Sit on a folded blanket if you are unable to sit up straight. Inhale as you lengthen the crown of your head to the ceiling, and then exhale as you hinge your upper body toward your lower half. Let your head hang down as you rest your hands on your legs. You should feel the stretch in your legs and back. Hold the pose for up to three minutes.
Child's Pose
According to instructor and holistic health counselor, Anastasia Dorohova, child's pose is beneficial during PMS because it soothes the back, neck and organs. Bring your knees to the floor, and then sit your hips on the backs of your legs. Let your head rest on the floor with your torso over your legs. Rest your arms by your sides or stretch them out ahead of you. Support the pose by placing a pillow under your forehead, or by wedging a bolster between your buttocks and legs, if your back and legs are tight. Breathe deeply as you hold the pose for a few minutes.
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