Kundalini yoga during menstruation. Disruptions in the menstrual cycle. Video: Yoga practice on critical days

In this article, you will find questions from readers and answers from an experienced yoga instructor. Tips and practical recommendations will help to correct irregular periods and other problems that violate women's health.

When Should Irregular Periods Be a Concern?

There is no woman whose menstrual cycle is perfectly regular, for there are no two events in nature that are completely identical. Each period is unique, even within the same cycle, so there is no need to worry about any changes we notice in our monthly cycle.

Only when persistent irregularity appears can one begin to worry about women's health.

Below are some of the most frequently asked questions by women regarding health, menstruation¹ and yoga.

If a woman comes to her yoga teacher for help with menstrual irregularities—too scanty, profuse, heavy—the most valuable piece of advice a master can give is to see a doctor immediately.

A complete medical examination will clarify the exact nature of this problem, which can have so many causes.

Menstrual irregularities are often a sign of other disorders or illnesses that can lead to serious complications if not properly treated.

When the doctor has ruled out such a possibility, the most suitable practices can be selected to establish harmony and balance on the physical and spiritual planes.

Can we practice yoga during menstruation?

- During the intense flow of blood, asanas should not be practiced.

Sirshasana and Sarvangasana should not be practiced at all, even if menstruation is normal. However, pranayama, meditations and other practices can be continued as usual.

Yoga considers menstruation as a very fruitful time for the practice of Sadhana, as women are more sensitive and psychologically stronger during this period. Also one should pay more attention to Japa² and Dhyana³ at this time.

- My daughter is 18 years old, and the female figure has already begun to develop, but so far she has not had her period. I am very worried about this.

- Most girls experience their first period at 11 or 12, but it can be any time between 9 and 18. If your daughter is healthy in all other respects, then it is possible that she just has a late development.

However, the lack of periods may be due to hormonal imbalances or emotional factors.

If the doctor is not will find reasons for anxiety, she should practice 12 rounds of Surya Namaskar every morning.

I am only 49 years old but my periods seem to have stopped except for occasional irregular spots and smears. Pretty sure it's too early for menopause.

The average age at which menstruation stops is 48-49 years, but a woman can reach this phase in her life cycle at any time between 40 and 55 years of age. Doctors say that women who menstruate early usually end later.

However, irregular patches or "breakthrough" bleeding between periods may be caused by an infection of the reproductive system ( inflammatory disease pelvic organs) or polyps (protrusions that grow on the mucous membrane at or near the opening of the uterus).

If doctors see no cause for concern, start a yoga practice to harmonize the condition and reduce any physical discomfort that may accompany menopause. Especially inverted asanas such as Shirshasana (headstand), Sarvangasana (shoulderstand) and Halasana (plough).

- My periods normally last five days, but for two months they were only two days, and in the last month they were not at all. I also sometimes feel nauseous in the morning.

- The most common reason for the cessation of menstruation is pregnancy, and this seems to be your case, since you experience nausea in the morning. For some women, menstruation stops immediately after conception. But for others, it may last 2-3 months, although the course is short and meager.

If you are taking birth control pills, they may not have the right hormone composition for your individual system and may be suppressing your periods.

After giving birth, periods will return again, usually after 6 weeks or so if you are not breastfeeding.

Often during lactation, menstruation does not come.

If you have been using birth control pills and stop taking them, your first period will probably come in 6 weeks.

“I have always had regular periods, but since I left home and went to college, my periods have stopped.

- Very few women actually have regular periods, as many situations in life act on the hormones that control the cycle.

Parting with home, an over-stressed student life can lead to emotional stress and a violation of women's health. This may be enough to stop periods for a while.

Some women are more sensitive in this regard than others, but a temporary delay in menstruation is possible with any major life change.

This may be due to a long trip, a change in the rhythm of life (moving from a village to a city or vice versa), a radical change in diet or climate, grief from the loss of someone close, the beginning of a married life, or any other intense emotional experience.

Illnesses - fevers, intestinal disturbances, obesity, even severe constipation, can also stop menstruation for a while.

If you have consulted with your doctor, start practicing Yoga Nidra regularly. It will bring deep physical and emotional relaxation and will help in your studies.

You probably also need in large numbers exercise, so add dynamic asanas to your program: Science Sanchalan, Chaka Chalanasana, Shashankasana, Marjariasana, Shashank-bhujangasana and Druta Halasana.

My periods come regularly, but so often! Usually in 21-22 days. Is there anything wrong here?

Check with the doctor, but don't worry too much. The average cycle is 28 days, although your period may be as short as 20 days or as long as 36 days but still be normal.

If you practice asanas, pranayama and meditation regularly, your cycle may become a little longer.

My periods are very heavy and last a week. This is fine?

- Normal periods can last from 2 to 8 days and 4-5 days on average.

Usually comes out 4-6 tablespoons or 2-3 ounces of blood. If you are bleeding very heavily, it is important to distinguish between menstrual flow and hemorrhage (bleeding from internal disorders).

If the flow occurs with a feeling of "flow" or "flooding", perhaps the bleeding is due not only to the destruction of the surface layer of the inside of the uterus.

Excessive bleeding can be a symptom of either endometriosis or uterine fibroids.

Endometriosis occurs when tissue normal to the uterus grows somewhere else—often the bladder and intestines. This disorder is quite common in women in their 30s and 40s and requires the attention of a specialist.

20-25% of women develop a fibrous tumor of the uterus, which is a growth of hard fibrous tissue in the uterus due to incomplete separation of the membrane.

A small percentage of uterine fibroids are cancerous. This condition may be difficult to Bladder and large intestine. It is most important in the case of heavy periods to find a qualified doctor.

If your medical examination shows that your problem is due to a hormonal imbalance, then learn Antar Mouna or Yoga Nidra and practice them with the following asanas: Sarvangasana, Halasana, Kandharasana, Ardha Matsyendrasana, Bhujangasana, Shalabhasana, Dhanurasana and Paschimottanasana.

Since I stopped eating meat, my periods have stopped. This has happened to some of my vegan friends, but we all feel like our health has improved like never before.

- Diet affects every aspect of women's health, including menstruation, and it is now established that high-protein meat diet can cause pain and heaviness of menstruation.

Often, when switching to a vegetarian diet, periods are temporarily suspended, but when they come back, they usually pass without problems.

Women on a plant-based diet (grains and vegetables, no milk or other animal products) may stop menstruating. However, examination of her normal vaginal discharge shows that her hormones are functioning and there is no loss of biological femininity.

Such women, however, lead an active married life and give birth to healthy and happy children.

“Is it normal for menstruation to stop when a person takes on spiritual life?”

- There are certain spiritual practices that can reduce menstruation or even eliminate it for a while.

Some practices work directly on the sputum gland (Shirshasana), others deflect prana from its downward movement (Mahabandha), others bring one-pointedness of the mind and complete sublimation of sensual desires (Dharana, Dhyana, Samadhi).

However, this only happens when these practices are performed intensively (for example, if Shirshasana is held for two to three hours at a time), in combination with in a yogic way life under the guidance of a teacher.

The cessation of menstruation in itself is not yet an indicator of spiritual development. Often this is a signal of physical or emotional imbalance, which is best addressed by a combination of medical advice and a balanced program of yogic exercises.

True spirituality comes with the predominance of sattva, purity and light on every level of our being.

sattva on physical plane means the harmonious and balanced functioning of the body in accordance with the laws of nature. This applies to every aspect of life, including the menstrual cycle. Through yoga we do not get rid of the natural functions of the body, but we purify them so that they do not distract the mind.

Nava Yogini Tantra

Notes and feature articles for a deeper understanding of the material

² Japa is the spiritual practice of meditative repetition of mantras or the names of God in Hinduism (Wikipedia).

³ Dhyana - contemplation, "a special concentration of consciousness on the object of contemplation." In all Indian religions, dhyana leads to a “calming of consciousness”, and subsequently to a complete stop for some time of any mental activity (

The art of yoga originated in the culture of Indian civilization as early as the 11th century BC. Kundalini yoga connects our individual limited consciousness with the transcendental consciousness, with the Higher Self, unconditioned by anything, i.e. with the Absolute Truth.

Also, yoga is a means for pacification, curbing and gaining control over the mind, emotions, feelings, body, i.e. subject to constant fluctuations and disturbances. Here it is very important to understand that we do not suppress them, but take control over them so as not to be their slaves.

Word " Kundalini” translates as “curl”. This is energy, figuratively coiled into a spiral, a “curl”, which is located in a person at the base of the spine and sleeps for the time being, while we, practicing Kundalini yoga, gradually we will not clear everything energy channels in the body, balance the chakras. Then it will automatically rise through all the chakras to the top of the head. At this moment, a person enters the state of Samadhi - awareness, when the Self cognizes itself, the Soul again remembers its true nature and, merging with the Primordial Light, sees things as they really are, all the beauty of the Divine Game.

Is Kundalini Yoga a Religion?

No, Kundalini yoga it is not a religion. All technicians Kundalini yoga aimed at developing the individual abilities of a person in such a way that their own sensitivity and awareness can control the spiritual choice of a person, as well as his choice in relation to uplifting and downgrading habits. We have many techniques to help us experience the relationship between our finite self and our "infinite" self. This is yoga, not religion.

It is spiritual in that it always gives the experience of connecting with the larger self, the community of others, and the greater realms in which we are involved.

Basically, practitioners of Kundalini yoga note that their spiritual path became deeper, no matter what tradition they belong to, because the mind is cleared, the energy level rises, the emotions become purer and uplifted.

What will be the result of practicing Kundalini Yoga?

Very often people ask the question of what special Kundalini yoga can give them, which they will not get by practicing other types of yoga. I decided to write a detailed answer to this very important topic for understanding.

IN Kundalini yoga There are thousands of sets of exercises. From them, you can choose the ones that are right for you. For example, complexes for the kidneys, for the gastrointestinal tract, complexes for strengthening the immune system. We work with the endocrine system, which is the regulator of the activity of the whole organism as a whole. Also, all exercises help to improve blood flow, increased blood supply to all organs. Therefore, in a month or two you will feel significant improvements in your physical condition. Perhaps this will be expressed in the fact that you will stop certain pains, there will be more energy, tone in the body, vitality.

I really want to draw your attention to the fact that in this type of yoga, as probably in no other, we work with the psyche, with consciousness and subconsciousness. Our resentments, anger, anger, fears, past relationships, attachments - to food, to smoking, alcohol, or to sensations - for example, the expectation of praise, recognition - all these are things that are deeply rooted in our head in the form of patterns, and in order to it is necessary to overcome a lot of energy, which would rebuild the usual patterns of thinking, and hence behavior. This is exactly the energy we generate with the help of Kundalini yoga. And over time, the people around you will notice that you have become different, and you will understand that you are moving to another level of being, where you feel much better and happier.

Kundalini yoga- yoga of the householder. She does not call us to leave society, sit under a palm tree in a loincloth and live on alms. Vice versa. It was created so that we can improve our life in our environment - interact more effectively with the world and with our loved ones. We learn to understand and accept ourselves and others as they are - here and now, at this moment, in this huge city, on the beautiful planet Earth.

So, practicing kundalini yoga You:

- learn to create energy
– gain skills that will allow you to focus attention within yourself
- you can control your mind
- overcome your fears and false limitations
Get rid of negative habits and addictions
- develop your intuition
– Achieve a state of deep inner peace and fulfillment
Stop dwelling on the past and open up to your future
- learn to understand and love other people
- Build healthy relationships with loved ones
- you will give people light and warmth
– you will be able to trust the world, feeling yourself in the flow of life, and not apart from it
- start enjoying your own life
– Feel the result after the first session

How often should you do yoga?

At the first stage of acquaintance with yoga, it is recommended to practice in a group 2-3 times a week. In the future, it is possible that under the influence of the practice on you, your day will become more orderly, the negative habits that slow you down will disappear, and miraculously there will be time to practice yoga every day.

What to choose: group lessons, individual classes or can I study at home on my own?

On group lesson teachers try to take time for everyone, observe how a person performs exercises and correct it. In a joint lesson, group energy comes into play. Often in a group you can get a completely different experience of living the same kriya or meditation. Plus, you communicate, meet new people who are close to you in spirit, you can discuss common topics with them, share your problems with them. You will definitely get support and good advice.

private lesson, as in any other area, provides an individual approach to you, sets of exercises are selected to suit your needs to solve exactly your tasks and achieve your goals.

self-study at home is very important if you want to quickly get the effect of the practice. But, if you are practicing from a book or from a video recording, without noticing it yourself, you can make mistakes in understanding why this complex is needed, how to perform this exercise correctly, what it is for, what points, nuances you need to pay attention to. Unfortunately, exhaustive information in such materials is not given. Therefore, the entire positive effect of classes can be reduced to zero.

Based on the foregoing, I would recommend beginners to practice Kundalini yoga combine energetically powerful group lessons with several individual ones, so that the teacher can choose a program for you, which you could later do at home on your own.

How are yoga classes going?

The structure of the Kundalini Yoga class is the same for every class. Any teacher is obliged to adhere to a clear order given to us by the Master in order to preserve the integrity and sacredness of the teachings of Kundalini Yoga.

Setting . The class begins with the opening of space - we sing the Adi mantra "Ong Namo Guru Dev Namo", thereby setting the flow of personal energy to the Universal energy.

At the beginning of the lesson, before the main part, we do a complex breathing exercises or a workout.

Warm up wonderfully prepares us for the main action. Energy begins to circulate faster, we tune in to breathing and its connection with movements, warm up and relax muscles. Sometimes we do a warm-up for those muscles that will not participate in the main complex.

The main set of exercises. In Kundalini Yoga we use ready-made complexes given to us by Yogi Bhajan. The Kundalini Yoga instructor has no right to make changes to the complex. Typically, this main part of the session takes about 30 minutes.

Then, the released and generated energy during the exercises should be distributed throughout the body, without the participation of the mind. Therefore, after relaxation where we let go of all thoughts and let the body relax.

And at the end of the lesson we perform kundalini meditation . It can be with or without mantras. Meditation is aimed at achieving certain psycho-emotional effects. It also allows you to connect with your Soul, to hear your true self.

IN end of class we sing the song "Let the sun shine on you...", sending blessings and love to all living beings on the planet. We share with them the energy and benefits that we received during the Kundalini yoga class. And we close the space with the mantra "Sat Nam".

What will be needed for the lesson?

– Take a small bottle of non-carbonated water with you. During class, you can and even need to drink, especially before relaxation.
- Wear comfortable, loose-fitting (preferably white) clothing made from natural fibers.
– Shawl or blanket to cover yourself in the process of relaxation and meditation (there are blankets in the hall).
- Also, for relaxation, bring socks with you.

How many hours before class do I not eat?

Can I practice if I have...?

…period?

- women during the first three days of the menstrual cycle should avoid heavy physical exertion. Forbidden the following exercises: Bow Pose, Breath of Fire, Pull Pose, Camel Pose, Locust Pose, Root Lock, Sat Kriya, Shoulderstand and all inverted poses, Abs exercises, Vigorous Leg Raises exercises. Instead, while lying in Shavasana or sitting in easy pose, breathing slowly and deeply, imagine yourself doing these exercises. Often, from such a passive performance, the effect is greater than from an active one.

... frequent dizziness, fainting, marked high or low blood pressure, recent serious injury, recent surgeries, problems with the spine and joints, cardiovascular diseases diagnosed by a doctor, severe depression (observed by a doctor), severe psychological stress, asthma attacks, severe allergies to odors and dust?

- in this case, contact the instructor before class.

…spinal hernia, hypertension, epilepsy, congenital heart disease, cholelithiasis, alcohol or drug intoxication, the period of taking tranquilizers, antidepressants and other psychotropic drugs?

- Kundalini yoga is contraindicated for you.

I have never really been into sports. Maybe I won't get anything?

Usually, when people hear the word "yoga", they think that this is a practice for some unusual people who can tie a knot, stand on their heads, etc. In fact, this is not true at all. Get started Kundalini yoga almost any adult can. There are no super difficult poses here.
You should not be afraid that yoga is not for you because your body is not very athletic and unprepared. Our lesson is built in such a way that we always alternate load and relaxation.

At what age can you do Kundalini yoga?

Adult classes can be attended from 19 years of age.
Special classes Kundalini yoga are held:
- for pregnant,
– for children from 3 to 11 years old,
- for teenagers.

– Kundalini yoga is the yoga of awareness. Listen to your body, be attentive all the time in the body, try not to be distracted by extraneous thoughts. The more you are relaxed and mindful of yourself, the better the results will be and the more mindfulness you will develop.

- Get over yourself. For example, if you think you can only do an exercise that is difficult for you for one minute, then try doing it for one minute and ten seconds, and the next time for one minute and twenty seconds, and so on.

- Strictly follow the description kriya kundalini yoga! Never swap exercises; do not skip the exercise, even if it is very difficult, try to complete it for at least a few seconds; do not exceed the maximum allowed exercise time (it is always indicated).

– During practice, we usually breathe through the nose, unless otherwise indicated. Mentally repeat “Sat” with inhalation, “Nam” with exhalation, unless otherwise indicated. kundalini mantra .

- Beginners can afford to pause between exercises up to 1 minute. Do nothing, just listen to the changes that have taken place. Let the energy flow freely.

– In class, feel free to ask Teacher for clarification on the exercises or other aspects of the practice – raise your hand, Teacher will definitely come to you. There is no need to shout a question to the whole hall, disturbing other practitioners.

– Drink water as needed between exercises and before relaxation.

What should I do after practicing Kundalini Yoga?

– Drink plenty of water to flush out toxins from the body and replenish moisture.
- Try not to talk much, maintaining a state of inner balance and unity with yourself.
- Do not take a bath or shower for at least 2 hours, so as not to disturb the acquired energy balance.

Comprehensive information about Kundalini yoga - kriyas, meditations, mantras, articles, music for classes, you can find on the website:

In yoga, the load on human body, which makes it possible to strengthen muscle mass, and reveal energy centers(chakras). Women doing yoga have a healthy appearance, healthy emotional balance. But many women, especially beginners in yoga, are interested in the question of whether it is possible to practice yoga during menstruation.

Women know that during the menstrual cycle, enhanced physical exercise. How can yoga affect the fair sex in their special period?

The use of yoga asanas during the menstrual cycle is allowed, but it is important to choose the right asanas that do not affect the hormonal background, as this will lead to an emotional decline.

Exercises are selected that do not violate the menstrual flow, but in order to improve the health of a woman.

How to relieve pain? Yoga is on the list of effective means

Yoga should be approached consciously and responsibly. Classes should be regular, not excluding critical days. This is the only way to experience the magnificence of yoga on your own body.

It is important to realize that the menstrual cycle is not a disease, but a natural physiological process in women. At this time, particles of the endometrium depart from the uterus. Sometimes this phenomenon can provoke pain in the lower abdomen. Special yoga exercises will help relieve pain.

What exercises can not be used during menstruation?

On critical days, exercises are selected that will be safe for the reproductive system.

Do not include inverted or anti-gravity poses.

Otherwise, you can disrupt the course of the menstrual cycle, causing reverse blood flow. Such a change can cause complications in the field of gynecology, which provokes the formation of cysts, endometriosis, fibroids, and oncological diseases.

It is good to know the list of prohibited asanas during uterine bleeding:

Sarvangasana (birch);
Halasana (plow pose);
Adho-mukha vrikshasana (handstand);
Viparita-karani mudra (pose of a bent candle);
Pincha mayurasana (peacock spreading its tail);
Sirshasana (headstand);
Vrishchikasana (scorpion in yoga);
Bakasana (crane pose).

If there are other inverted exercises in your personal complex, they should not be performed until menstruation stops.

You can not do asanas, during which the abdominal part is squeezed, the abdomen is squeezed. The pose of Jathara Parivartanasana (twisting the womb) is especially dangerous.

Such exercises include:

Navasana (boat pose);
Mayurasana (peacock);
Shalabhasana (locust pose).

It is forbidden to use exercises, as if "tying the body into a knot":

Pada Sirshasana (foot behind the head);
Nidrasana (yoga sleep);
Padma parivritta (heron pose).

Beneficial asanas

If you practice responsibly, you will feel the benefit of yogic practices.

Safe exercise during menstruation

With a competent approach to yoga, uterine bleeding will be regular, pain will go away. Almost all yoginis note the disappearance of pain and the normalization of well-being.

Vrikshasana (tree);
Uttanasana (leaning forward from a standing position);
Utthita trikonasana (extended triangle);
Shavasana (dead man's pose);
Baddha konasana (butterfly);
Balasana (child pose);
Arha Chandrasana (half moon);
Jana Sirshasana (sitting tilt, touching the knee with the head);
Adho Mukha Sukhasana (forward bend in the lotus position);
Adho Mukha Virasana (Hero Pose, facing down);
Marichiasana (Ray of Light);
Upavishtha Konasana (forward bend, sitting with legs wide apart).

In addition to doing exercises, you need to breathe deeply, be able to relax.

When spasms occur below live, such asanas will help relieve pain:

Vajrasana (Diamond Pose);
Virasana (Hero pose);
Sukhasana (sit in Turkish);
Padmasana (Lotus);
Gomukhasana (Cow).

A video lesson is offered "Yoga for women on critical days"

If bleeding or pain increases during the performance of asanas, you need to stop practicing. Perhaps the asana is performed incorrectly, or there are gynecological diseases.

Importance of yoga during menstruation

Correctly chosen yoga during menstruation will give the following result:

The volume of the allocated blood is normalized. This is especially important for those who have heavy and painful periods.
Spasms and a feeling of heaviness in the lower abdomen are neutralized.
There will be no premenstrual syndrome, apathy, powerlessness, aggression.
Eliminate spasms in lumbar.
Gynecological diseases are prevented, the hormonal background will improve.

There are results when women doing yoga get rid of infertility, inability to bear a fetus.

If you have any diseases, it is advisable to first consult a doctor before starting classes.

Yoga is an amazing tool for healing the soul and body. Try to constantly discover new aspects of it. But it is important to remember that good is what is used in moderation.

Yoga classes are not only beneficial physical condition organism. They help to achieve peace of mind. Therefore, for many women, such a load becomes necessary and desirable every day. But is yoga allowed during menstruation? After all, critical days cannot be canceled, but everyone knows that physical activity in this period should be limited.

Read in this article

Is it possible to practice

Menstruation, especially in the early days, is accompanied by discomfort for many. But this does not mean that the entire period should be spent on bed rest, escaping from pain and pills. Of course, excessive physical activity can increase poor health, upset the balance of hormones. Therefore, it is contraindicated. But yoga contains, which do not require great physical effort, but, on the contrary, will help stabilize the condition and improve it.

If you perform them, listening to your own feelings, you can feel how pain and irritability go away, strength and peace come. Relief of well-being leaves no doubt as to whether it is possible to do yoga during menstruation. After all menstrual period- not a disease, but one of the natural conditions.

Asanas to Avoid

Full-fledged yoga classes include fairly complex exercises that become available for implementation only with time and experience. Moreover, you should not do them during menstruation. After all, complex asanas involve an intense effect on the body as a whole, including the reproductive organs. And on critical days, they already endure a large load.

Therefore, in this period, poses in which you want to be in a position upside down should be excluded. With it, blood flow is inhibited, blood stagnation is formed in the small pelvis, which provokes the development of gynecological diseases:,. In this regard, kundalini yoga during menstruation should be performed without exercise:

Sarvangasana;
Halasana;
Agni Pranayama;
Mula Bandha.

It is also undesirable to do:

Sirshasana;
adho-mukha vrishkasana;
Halasan;
Vrishchikasana;
pincha mayurasana;
Viparita-karani mudra;
Bakasan.

Characteristic of many practices are exercises involving twisting. Yoga during menstruation, the complex of asanas which forces you to transfer pressure on the abdomen and pelvis, is also contraindicated.

These are the poses:

Mayurasana;
Navasana;
Shalabhasana;
Jathara Parivartanasana.

They lead to increased blood supply to the uterus, stimulate the activity of its muscles, which is unacceptable during menstruation. Also operate:

Nidrasana;
Pada Sirshasana;
Padma parivritta asana.

They force you to literally “tie into a knot”, and this leads to increased intra-abdominal pressure. During menstruation, it is a provocateur of pain and intense discharge.

The practice of yoga during menstruation, which involves exercises with the deflection of the spine, is not recommended for the same reasons. Kapotasana and Ardha Chakrasana will have to be postponed.

However, some women, without prejudice to health and well-being, continue to do the whole complex of asanas during menstruation. This opportunity exists only for those who have a long practice of yoga (more than 2 years) and absolute health. But in this case, the first 2 - 3 days of menstruation, the intensity of classes should be reduced.

Asanas suitable for critical days

And yet, full-fledged yoga classes during menstruation are possible. There are exercises that do not directly affect the pelvic area and abdomen, do not disturb the blood supply. These are the poses:

Uttanasana;
Vrikshasana;
Utthita trikonasana;
baddha konasana;
Balasana;
Savasana;

Archa Chandrasana;
Adho Mukha Sukhasana;
Jana Shirshasana;
Marichiasana;
Adho Mukha Virasana;
Upavishtha Konasana.

It is not necessary to use all the allowed asanas, you need to choose those that give the greatest comfort. They will help proper oxygen metabolism, restore normal cellular respiration, eliminate toxins and relax. All this is especially important during menstruation.

The main thing is not to get hung up on unimportant well-being. But if it worsens, the session should be stopped. This may mean that the woman is still overdoing it or she has gynecological problems.

Useful yoga during menstruation to relieve pain. Postures that help eliminate it:

Padmasana;
Virasana;
Vajrasana;
Gomukhasana;
Sukhasana.

Here the rules are the same: breath control, moderation. If the volume of allocations during classes has increased dramatically, they need to be completed. However, at correct execution exercises, compliance with other conditions, the absence of gynecological pathologies, there are no problems, on the contrary, the state of health improves.

Useful video

About yoga for women during menstruation, see the video:

The effect of exercise on menstruation

Correct asanas have not only a momentary beneficial effect on menstruation. Classes lead to a whole range of positive changes:

the volume of secretions returns to normal, regardless of whether there was their number or;
weight is removed and;
irritability, apathy, characteristic of critical days, cease to disturb, but spiritual comfort comes;
do not disturb the sacrum, which in some women are stronger than from uterine contractions.

In addition, yoga during menstruation is an excellent prevention of gynecological diseases. After all, exercises help stabilize the blood supply to the pelvic area, remove congestion. Some women after regular classes, which do not stop, but change during menstruation, were able to get rid of infertility.

Despite the obvious benefits of yoga, you need to start it after consulting a doctor. This is especially important when it comes to continuing the practice on critical days. But even in the case when there are no contraindications to it, it is necessary to observe the measure in the intensity of classes.

yoga during menstruation

Every woman knows that during menstruation, physical activity on the body should be minimal. Is it worth it to give up yoga at all or can they be useful in some way - let's figure it out.

Benefit

The practice involves asanas that are simple to perform, but have obvious beneficial effects on the body, especially with regular practice.

Benefits of doing these asanas:

reduction of pain;
elimination of spasms;
elimination of headache;
reduction of pain symptom in the chest;
decrease in the abundance of secretions;
reducing irritability and calming the nervous system;
normalization of hormonal levels.

During menstruation, a slight load will increase blood circulation in the pelvic organs, which will help reduce pain and cramps.

Did you know? IN Latin America archaeologists have discovered tablets with drawings of postures that are very reminiscent of some yoga asanas. Artifacts date back 5000 years.

Harm

Harm from classes is possible when using positions prohibited during this period. These include inverted asanas and those that are accompanied by a strong load on the abdominal region.
Why such exercises cannot be performed, Ayurveda explains: these asanas prevent the natural cleansing of the female body, close the chakras (psycho-energetic centers) and do not release the accumulated negative energy, which creates general disharmony.

Doctors' opinion

A number of studies have been carried out at Stanford University on female physiology and the impact of sport on the body during menstruation. As a result, a curious discovery was made: during the critical days, the female body is comparable in endurance to the male. The thing is that during this period the hormonal background changes: the level of female hormones decreases significantly, endurance increases due to the acceleration of metabolism.

Therefore, adequate training is not only not contraindicated, but rather welcome. Moreover, during physical activity organism in large quantities produces endorphins, known as the happiness hormone.
The opposite opinion is expressed by the obstetrician-gynecologist E. P. Berezovskaya. She argues that during menstruation, physical activity is contraindicated, as it can lead to even more bleeding. Elena Petrovna claims that due to increased pressure on the abdominal region, endometrial detachment is possible, therefore, the less activity, the healthier the woman.

Most doctors do not dispute the possibility of doing sports in general and yoga in particular during menstruation, but insist on a preliminary consultation with a gynecologist.

Did you know? In the USA, a yoga system has been developed for ... dogs. Veterinary instructors help pets learn techniques to improve flexibility and endurance.

Inappropriate asanas during the cycle

During this period, women are contraindicated in postures that require such movements as a sharp turn, twisting in the abdomen, turning the body upside down - all of which can provoke gynecological complications. The most dangerous of them are fibromas, endometrial exfoliation, cysts, in some cases there are risks of developing oncology. Let's look at the forbidden positions in more detail.

The photo shows that this asana makes the muscles of the abdomen and pelvis tense. Tension is experienced by all organs of the lower part of the peritoneum, including the uterus.

Karnapidasana (asana of the ears between the knees)

When performing the asana, the body partially assumes an inverted position, in which the pelvis is at the top, which can provoke a reverse flow of blood.

This posture is also inverted, in addition, the lumbar region is strongly arched, and the abdominal muscles are stretched and tense.

Bhekasana (frog asana)

In this case, the stomach serves as a fulcrum, and all the load falls on it. The uterus is compressed, the hips and lower back are tense.

Marichiasana II, III (asana of the sage)

Both versions of the sage pose are performed with a sharp turn of the body, compression abdominal muscles and pelvic organs. The uterine cavity experiences additional pressure due to the position of the legs.

Viparita Karani (Reversed Asana)

This position of the body is contrary to the natural mechanism of cleansing the body, the blood flow is directed in the opposite direction. Holding the body, the woman involuntarily strains the abdominal muscles. In addition, the load falls on the lumbar.

Ardha Navasana (half boat pose)

In this case, the efforts of the abdominal muscles are also required, which leads to squeezing of the uterus and can increase bleeding.

Important!Thoughtless exercises, the implementation of exercises prohibited on critical days can provoke, in addition to the problems already listed above, a failure in the menstrual cycle.

Permitted exercises

In many types of yoga, in particular in kundalini, there are exercises that help normalize the cycle, help to relax and alleviate the painful condition of a woman during menstruation. They need to be performed regularly, and during critical days - in a lightweight version.

Stretching exercise, which has such an effect:

relaxes and stretches the spinal column;
reduces pain in the lower abdomen;
improves blood circulation and gently massages the internal organs;
helps to get rid of insomnia, anxiety;
relieves headache;
charges with positive energy, opening the chakras;
reduces psychological and mental stress.

Technique:

Starting position (IP) - standing.
Feet together, legs and back straight, palms resting on the hips.
Take a deep breath, as you exhale slowly bend forward. Try to tilt from the hips without arching at the waist.
We continue to tilt down to the feet without bending the knees.
The palms should touch the floor, while the back is relaxed.
Hold for a minute, slowly straighten up.

Video: Uttanasana In the early days, it is recommended to use a lightweight version without a full inclination to the feet. In this version, it is enough to bend, forming a right angle of the body and limbs. You can lean on the back of the chair with your hands, relaxing the abdominal muscles.

In kundalini, this is a posture for relaxation. Its main meaning is the complete relaxation of the body and spirit, the achievement of peace, psychological and spiritual balance. Asana helps to get rid of anxiety states, let go of negative emotions, improve sleep.

Performance:

IP - lying on your back.
Spread your legs to the sides at an acute angle.
Stretch your arms along the body.
Feel how all the muscles relax.
For long-term relaxation, you can take cover with a blanket.

Benefits of Asana:

allows you to escape from restless thoughts;
normalizes biological rhythms;
reveals chest, contributing to a deeper and more correct breathing;
stretches the spine;
strengthens the muscles of the small pelvis;
tones muscles;
relaxes the nervous system.

Technique:

IP - standing.
Keep your back straight and look straight ahead.
Raise your right leg bent at the knee.
Turn it to the side and rest your foot on the inside of the left thigh, as close as possible to the inguinal zone.
The toes point down.
While inhaling, gently raise your hands up, joining your palms, as in a prayer position.
Concentrate your eyes on one point, linger for a minute in this position.
Repeat on left leg.

With painful periods, vrikshasana is performed with your back against the wall.

Video: Vrikshasana

The beneficial effect on the body is as follows:

relieves headaches;
stretches and strengthens the back muscles;
restores psychological balance;
improves the functioning of the pulmonary and circulatory system;
gives flexibility to the hip belt.

Sequencing:

IP - standing.
Taking a deep breath, in a jump, spread your legs to a width of about 1 m.
Raise your arms to shoulder level, parallel to the floor, palms down.
Turn the foot of the left foot to the side, right in place.
Gently bend down to the left leg without changing the position of the hands and without turning the body.
Hold on for a minute.
Then repeat on the right leg.

During menstruation, this asana is performed at some kind of support, resting your hand on your lower leg.

Important!In order not to experience discomfort, the jump in this asana can be lowered, immediately taking the position necessary for performing.

Benefits of exercise:

improves blood supply to the pelvic organs;
stretches and strengthens the muscles in the pelvic area;
helps to relax the nervous apparatus;
reduces spasms;
reduces the amount of waste.

Sequencing:

IP - sitting.
The back and legs are straight.
Slowly, bending your knees, pull them to the inguinal area with your feet.
Bring your feet together like palms in prayer.
The knees are maximally deployed to the sides, the hips are open.
Try to keep your knees on the floor.
Stay in this position for half a minute.
Breathe deeply and evenly.

During menstruation, asana is performed while sitting on a bench or a hard pillow.

Balasana is a pose of relaxation, it helps to relieve nervous tension, clarify thoughts and get rid of fatigue. In physical terms, asana helps to relax the muscular belt, stretch the spine.

Technique:

IP - kneeling.
Lower your buttocks onto your heels.
Spread your knees shoulder-width apart.
Lower yourself forward, head on folded hands.
Stay in this position for a time that is comfortable for you.

These days, a pillow is placed under the head and neck to relieve pressure on the abdominal cavity.

The benefits of this asana are as follows:

it gently stretches the muscles (thighs, groin, spinal column, shoulder girdle), the body feels light and flexible, there is less pressure on the lumbar region;
smooth execution calms psychologically, eliminates anxiety and fatigue;
blood circulation improves, muscles become liberated, which relieves headache and abdominal pain.

Performance:

IP - sitting on the floor.
The left leg is straight, the toe is pointing up.
The right leg is bent at the knee, the foot is pressed to inside thighs of the left leg, the heel touches the inguinal region.
knee bent right leg touches the floor.
The back is straight and relaxed.
Slowly lower yourself onto your left leg, clasping her foot with your hands.
Repeat the exercise on the other leg.

If pain or bleeding intensifies after exercise, the reason may be due to improper exercise. If everything was done correctly, then you may have a gynecological problem.

In conclusion, we note: during the period of critical days, classes should be as light as possible. All poses are performed with relaxed abdominal muscles, do not forget about even breathing. Correct and regular practice will greatly facilitate the life of a woman during menstruation, both on a physical and psychological level.

Video: Yoga practice on critical days