International Women’s Day is a moment to celebrate the strength, resilience, and wisdom of women worldwide. In the world of Yoga, we owe an immense debt of gratitude to Geeta S. Iyengar. As the daughter of B.K.S. Iyengar and a master in her own right, she dedicated her life’s work to understanding and adapting yoga specifically for the female body.
Geeta Iyengar was a pioneer in showing us that yoga is not a "one size fits all" practice. She taught us to respect the hormonal shifts, menstrual cycles, and life stages—from pregnancy to menopause—that define the female experience.
The Practice of Women Throughout the Month
One of the most important lessons Geeta taught was how to adjust our practice to coincide with our monthly cycle. Rather than pushing through or stopping entirely, she advocated for a practice that supports the body's natural functions.
For those looking to dive deeper into her specific teachings, the Iyengar Yoga Association (UK) offers a profound article titled "The Practice of Women During the Whole Month". In this lecture, Geeta succinctly explains how to modify poses to respect hormonal changes, emphasizing that the practice should provide "freedom to the body" rather than control over it.
Key Practices for the Menstrual Cycle:
Based on Geeta's teachings and our own Yoga Sequence for Menstruation, the focus during your period should be on restorative, "quieting" poses.
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Avoid: Inversions (Headstand/Shoulderstand), strong twists, and intense core work.
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Embrace: Supported poses like Supta Baddha Konasana (Reclining Bound Angle Pose) and Upavistha Konasana (Seated Wide Angle Pose) using bolsters and blankets to support the abdomen and create space in the pelvis.
Wisdom from the Mat
Geeta often spoke about the deep connection between women. As she beautifully put it:
“When we began this adventure called womanhood, we had no idea of the incredible joys or sorrows that lay ahead. Nor did we have an idea how much we would need each other... Sisters by blood, Sisters by friendship, Sisters in spirit. Sisters.”
She also reminded us that the physical asana is a gateway to internal peace:
“In an asana, the mind has to reach inside the body to find a quiet space until a point comes where perfect balance is felt.”
For more inspiration, you can read our collection of Women’s Yoga Quotes featuring insights from other great yoginis like Indra Devi and Vanda Scaravelli.
Essential Reading for the Modern Yogini
If you want to build a home practice that truly honors your feminine energy, these two books are the "gold standard":
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"Yoga: A Gem for Women" by Geeta S. Iyengar: The ultimate guide covering all stages of a woman’s life.
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"Geeta S. Iyengar’s Guide to a Woman’s Yoga Practice": A more technical and detailed companion for those wanting to refine their practice. Available here via Lois Steinberg.
Additional Practical Resources
For those who prefer a structured visual guide for their home practice, we highly recommend the work of Svenja Karstens. You can download three specific menstruation sequences from her website, designed to support you through the different stages of your period. These are a wonderful practical resource to keep by your mat.
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Download the sequences here: Svenja Karstens Menstruation Sequences
This Women's Day, let's honor our bodies by listening to them. Whether you need a dynamic practice or a restorative sequence with a bolster, remember that your yoga should always be a "body holiday."
Happy International Women’s Day!
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