Some controversy surrounds the topic of doing yoga when you have your period. Although yoga may reduce some of the stress and pain associated with your menstrual cycle, disagreement abounds regarding which poses, if any, are dangerous or not recommended during your period. The best advice is to listen closely to what your body is telling you during your period and adjust your yoga routine accordingly.
Possible Contraindications
Although there is no firm consensus regarding yoga contraindications while you have your period, there are still a few warnings to consider. Inversion poses may be undesirable when you have your period. Traditional yogic philosophy holds that inverted positions may disrupt the flow of menstrual blood; however, according to Dr.Timothy McCall, M.D., if you are experienced in practicing yoga, you can use your own judgment when deciding whether or not to do inversion poses during menstruation. Also some women experience decreased energy levels during their period. For this reason strenuous poses such as standing and balancing poses or difficult poses like bridge should be approached gently.
Forward Bending Poses
Poses that involve bending forward can be beneficial in relieving cramps and dealing with heavy bleeding because they put pressure on your abdomen and pelvis, according to "Yoga Journal." For example, try Head-to-knee Forward Bend. Sit on the ground. You can put a folded towel under your rear end for comfort. Extend one leg straight out in front of you and bend the other leg, pulling your foot in toward you. Keeping the knee and foot of your extended leg facing up, lean forward, lowering your head toward your knee. Reach your hands toward your foot, grabbing it if you can. Hold this position for several breath cycles before repeating on the other side.
Twisting Poses
"Yoga Journal" also recommends twisting poses during your period to relieve cramps and backache. Try Half Lord of the Fishes. Again in a seated pose, cross your left leg over your right. Bend the right leg on the bottom, lying the outside of the leg against the floor and pulling the right foot in toward you. Bend the left leg on top, placing your left foot on the ground outside your right knee. Place your left hand on the ground behind you and cross your right elbow over placing it on the outside of your left knee. Keep your torso tall and turn your head to look behind you. Breathe deeply, holding the position. Repeat to the other side.
Relaxing Poses
The pain and discomfort of your period can result in tension and increased stress. Poses which focus on relaxing your mind and body may be beneficial during this time. One of the most relaxing poses is corpse pose. Lie flat on your back with your legs stretched out along the ground. Allow your toes to fall open, pointing the arches of your feet up. Keep your arms alongside your body with your fingers pointing toward your toes and your palms up. Relax the shoulders elongating the neck. Lie in this position for several minutes, breathing deeply in through your nose and exhaling completely through your mouth.
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