@kathy-562
🧘️ Yoga During Menstruation
Why Modify Yoga During Periods?
Respects the body’s natural flow – Avoids disrupting Apana Vayu (downward energy).
Reduces strain – Prevents pressure on the abdomen and uterus.
Honors low energy – Gentle practices match hormonal changes.
Promotes relaxation – Helps ease pain, mood swings, and stress.
Encourages self-care – Builds body awareness and inner respect.
General Note:
Stay hydrated and listen to your body. If you feel tired or experience pain (especially on Day 1), it’s okay to rest or just do gentle seated/reclining practices like Butterfly Pose.
Avoid (To Protect Apana Vayu & Prevent Strain)
Inversions (Headstand, Shoulderstand, Viparita Karani with hips elevated)
Abdominal compression or stretching (e.g., Boat Pose, Bow Pose)
Strong forward or backward bends (e.g., Paschimottanasana, Chakrasana)
Surya Namaskar — especially on Day 1 & 2; later only if pain-free
Forceful breathing techniques (Kapalbhati, Bhastrika, Simha Garjana)
Recommended Practices (Gentle Only — No Exertion)
Do only if there’s no excessive pain or heavy flow:
Butterfly Pose (Baddha Konasana or Supta version) – very helpful
🪑 Legs Up on Chair – gentle relief for back and legs (avoid if flow is heavy)
🧍️ Malasana (Garland Pose) – if comfortable, releases pelvic tension
Joint Loosening (Sukshma Vyayama) – simple movements for circulation
️ Om chanting, A-U-M sounds (Nadanusandhana)
️ Alternate Nostril Breathing (Anulom Vilom)
Bhramari (Bee Breath) – calms mind and nervous system
Sectional Breathing (Abdominal, Thoracic, Clavicular awareness)
Tiger Breathing (Marjari variation) – skip Day 1 if painful
Yoga Nidra – best for full-body relaxation and mental calm
🧘️ Supported Restorative Poses – like supported Balasana or reclining twist with bolster
️ Important Reminder
Inform your yoga instructor — you’ll receive personalized guidance for safer practice.
Summary
The goal during menstruation is to support the body’s natural cleansing process (Apana Vayu), reduce discomfort, and enhance relaxation — not to push or challenge. Less is more.
