Opinions on yoga during menstruation vary. Some experts believe that women should not practice at all during this time. Others believe that a gentle practice is not harmful, but inversion poses should be avoided.
The second group is growing, particularly as evidence mounts about the benefits of yoga for menstrual related issues, including PMS and cramps. Certain yoga poses can help to relax the body, relieve the pain of cramps and even diminish the emotional symptoms.
When selecting yoga poses to practice during menstruation, it is important to know which types of poses to avoid. All inversions should be avoided, due to concerns about backflow. In addition, many yoga teachers recommend avoiding twists.
The general thought is that a gentle practice is better at this time of the mouth. Part of the reason is the flow of energy in the body. During menstruation, it is believed that the energy should be conserved, so this is not the best time for a 90 minute Power Yoga class. Since you probably don’t have the stamina for that anyway, it’s best to stick to a short, gentle practice.
The poses to use depend on your symptoms. For cramps in the abdomen, be sure to include child’s pose in your routine. This pose relaxes the belly and calms the emotions, so you will feel better mentally and physically.
The standing and seated forward bends offer similar benefits for relieving cramps as child’s pose. Another one to try is supported bridge pose and place blocks or blankets under the hips to support the body weight. If back pain is a problem, a flowing sequence of cat/cow poses can help.
Spend some extra time in savasana, the final relaxation pose, at the end of your class. Release the tension from all the muscles of the body, starting with the toes and moving upward to the top of the head. Spend extra time releasing tension in the abdomen to relax the muscles and relieve cramping.
Rest is one of the most beneficial things you can do when you are experiencing cramps. For this reason, keep your practice short and make sure to get plenty of rest off the mat too.