Yoga on menstrual cycle (part 1)

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While teaching yoga classes, I notice that many of yoga students dont know what asanas, pranayamas and cleansing techniques they should do or not do on the menstrual cycles. Even in a yoga teacher training, that question is not really covered fully. I was there, I know.

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Questions arises all the time, and it is good if your yoga teacher is qualified enough to give you good advice and share the knowledge on that topic.

What is menstruation ?! It is time of introversion, acceptance and balance.

First 2 days accept the nature)) just do pranayams, Yoga Nidra and meditation, no asanas for those 2 days. From the day 3, do not push or strain in your practice, instead do some more gentle poses, but hold them for a little longer. I prefer to do Restorative Yoga practice or Yin Yoga, with those practices you feel nurturing and opening, you feel safe. You can do gentle Surya  Namaskar, however Chandra Namaskar will be more soothing. Gentle forward bends will give a light massage to the abdominal and pelvic region, helping to relieve congestion, heaviness, cramping and heavy bleeding, also it will bring calmness to the mind.

You can do asanas such as: Paschimottanasana, Ardha Paschimottanasana, Upavishta Konasana, Child Pose, Hare/Moon Pose and Uttanasana. Practice with half of your capacity, and its good to use props in your practice, such as bolsters, blocks, blankets etc. Gentle twisting poses can remove back pain, cramping and congestion, do Vakrasan pose or gentle Matsyendrasana with the leg in front. Gentle backbends, especially when supported, can alleviate back pain and pelvic discomfort, try supported Supta Vajrasana and supported Supta Baddha  Konasana. Leg up the wall or Viparita Karani without lifting your hips up is an amazing asana for your days of month. Other asanas that help to remove back pain and pelvic tension are Cat Pose (Marjariasana) and Tiger pose (Vyagrasana). To tone your pelvis do Baddha Konasana pose and to relieve back pain try simple gas release pose (Sulabh Pavanmuktasana) with knees apart, you can do simple tortoise pose (Sulabh Koormasana) and Simple Pigeon pose.

What asanas to avoid?

Inversions, strong backbends, strong twists and arm balances, strong vinyasa, power yoga, bandhas. And if you have a lot of bleeding and a lot of pain, dont do Surya Namaskar. To be more specific, avoid unsupported backbends, Padangushtasana, Garudasana,Utthita Parsvakonasana, Malasana, Ardha Chandrasana, Natarajasana, Tadasana, Utkatasana, Utthita Padangustasana,Utthita Trikonasana and Low Lunge (Anjaneyasana).

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Accept. Love. Nurture. Be the Light!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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About oksanawd

Namaste, My name is Oksana Wadhawan and I am originally from Kiev, Ukraine. I presently reside in Mumbai, India, with my husband since October, 2014. I started doing Yoga from 2007 in Cyprus. I was reading a lot of literature on meditation and asanas, trying to do home practice. I was lucky enough that I didnt get injured through my home practice. I started learning Yoga from 2009 (Hot Yoga and Iyengar Yoga) in Kiev, Ukraine. After 3 years of learning, I commenced the yoga teacher’s training course in YogaHot Centre, Kiev, Ukraine (2012). I became a certified yoga teacher and began practicing master classes of Iyengar yoga from 2012. My classes were taught by great Iyengar teachers such as Igor Podmazin, Irina Korovina, Oksana Bogush and many others. In 2013 and 2014, I also went on a 7 day Camp to Yoga Institute, Santacruz, Mumbai, India. I studied Ashtanga Yoga with Lesley Fightmaster in 2013-2015. My teaching experience includes 2 years of Hot yoga, 1 year of Ashtanga yoga and 1 year of Restorative Yoga or Yin Yoga. I am regularly attending and practicing Iyengar Yoga since 2009. As a teacher, I conducted a yoga retreat for a month in Kiev, Ukraine (May, 2015) where I shared my daily experience and knowledge with my students on asanas, pranayama and meditation. In August 2015, I did my first retreat in Goa, India. I believe in words of K. Pattabhi Jois "Do your practice and all is coming." Its slowly coming for me! I learn and experience through my body, my emotions, my pain, my enlightenment, what it is Yoga! Yoga is my way of life! And I can show you a way that Yoga can be your way of life as well))) Love and Light!

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