Last Updated on April 3, 2024 by Francis
During menstruation, many women find themselves feeling bloated, crampy, and fatigued. While it may seem counterintuitive, practicing yoga during this time can actually help alleviate some of these discomforts. However, not all yoga poses are suitable for menstruating women. In this article, we will explore the best yoga poses to practice during periods to help ease menstrual cramps, reduce bloating, and increase relaxation.
Yoga During Menstruation: Debunking Myths and Misconceptions
Yoga has been proven to be an excellent way to manage menstrual symptoms, such as cramps, bloating, and mood swings. However, there is a widespread misconception that women should not practice yoga during their periods. The truth is that yoga can be a valuable tool for women to connect with their bodies, alleviate discomfort, and promote relaxation during menstruation.
Myth: Yoga Poses Can Cause Heavy Bleeding
One of the most common myths surrounding yoga during periods is that certain poses can cause heavy bleeding. However, there is no scientific evidence to support this claim. In fact, yoga can help regulate blood flow and reduce heavy bleeding by improving circulation and reducing stress.
Myth: Inversions Should Be Avoided
Another common misconception is that women should avoid practicing inversions during their periods. Inversions, such as headstands and shoulder stands, are believed to disrupt the natural flow of blood and cause discomfort. However, there is no evidence to support this claim. In fact, inversions can help alleviate menstrual cramps and improve circulation.
Myth: Yoga Should Be Avoided During the First Few Days of Menstruation
Many women believe that they should avoid practicing yoga during the first few days of their periods. However, this is not necessarily true. While some women may experience more discomfort during this time, others may find that yoga helps alleviate symptoms such as cramps and bloating.
The Best Yoga Poses for Menstruation
Now that we’ve debunked some common myths about yoga during periods let’s explore some of the best yoga poses for menstrual health and wellness.
1. Child’s Pose (Balasana)
Child’s pose is an excellent pose for menstrual cramps as it helps to release tension in the lower back and abdomen. To practice this pose, kneel on the floor with your arms and forehead resting on the ground in front of you.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
The cat-cow pose is a gentle, flowing movement that helps to stretch the spine and alleviate menstrual cramps. To practice this pose, start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
3. Reclining Bound Angle Pose (Supta Baddha Konasana)
The reclining bound angle pose is a restorative pose that helps to relieve menstrual cramps and promote relaxation. To practice this pose, lie on your back with your knees bent and the soles of your feet together.
4. Legs Up the Wall Pose (Viparita Karani)
The legs up the wall pose is a gentle inversion that can help to reduce menstrual cramps and improve circulation. To practice this pose, lie on your back with your hips close to a wall and your legs extended up the wall.
The Importance of Listening to Your Body
It’s essential to listen to your body during your period and choose yoga poses that feel comfortable and beneficial. Every woman’s body is different, and what works for one person may not work for another. Some women may find that they need to modify their yoga practice during their periods, while others may find that they can continue with their regular practice. It’s important to tune in to your body and make adjustments as necessary.
5. Supine Spinal Twist (Supta Matsyendrasana)
The supine spinal twist is a gentle twist that helps to alleviate menstrual cramps and lower back pain. To practice this pose, lie on your back with your knees bent and your feet flat on the floor. Cross your right leg over your left and gently twist your spine to the right, looking over your right shoulder.
FAQs for Best Yoga During Periods
What yoga poses are safe to practice during periods?
During periods, it is recommended to practice yoga poses that are gentle and do not strain the lower abdomen. Some of the best yoga poses to practice during periods include: supta baddha konasana (reclined bound angle pose), supported bridge pose, child’s pose, seated forward bend, and gentle twists. These poses promote relaxation, reduce stress levels, and alleviate menstrual cramps.
Is it safe to practice inversions during periods?
It is not advisable to practice inversions like headstand, handstand or shoulder stand during periods as they put pressure on the lower abdomen and could cause discomfort or even injury. However, mild inversions like legs-up-the-wall pose can be practiced to improve blood circulation and reduce menstrual cramps.
Can yoga help reduce menstrual cramps?
Yes, yoga can be helpful in reducing menstrual cramps as it promotes blood flow, stretches the muscles and releases tension. Some of the yoga poses that can alleviate menstrual cramps include: supta baddha konasana (reclined bound angle pose), adho mukha svanasana (downward-facing dog), janu sirsasana (head-to-knee forward bend), and bhujangasana (cobra pose).
Should I avoid practising yoga during heavy flow?
It is advised to take it easy during heavy flow and avoid energetic or strenuous yoga postures. Instead, focus on gentle yoga practices that promote relaxation and reduce stress levels. You could try sitting or restorative poses, meditation, and pranayama exercises.
Can I still attend a yoga class during my period?
Yes, you can still attend a yoga class during your period. However, make sure to communicate with your teacher about your situation and avoid any inversions, or postures that cause strain or discomfort. Additionally, it is recommended to use sanitary pads or tampons to prevent leakage during your class. Remember to listen to your body and take breaks when you need to.
