Yoga is a wonderful practice that can help you feel more grounded, centered, and relaxed. However, when it comes to menstruation, there are some important considerations to keep in mind to practice safely and comfortably. Here are some tips on how to modify your yoga practice during menstruation:
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Listen to your body: Your body may have different needs during your menstrual cycle, so it's important to pay attention to how you feel. Some days you may feel more energized and others more fatigued, so adjust your practice accordingly.
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Modify your practice: Certain poses may not feel comfortable during menstruation, such as inversions or intense twists. Instead, focus on gentle poses that promote relaxation and circulation, such as forward folds, gentle twists, and restorative poses.
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Use yoga props: Props such as blankets, bolsters, blocks or yoga chairs can help support your body during your practice and make poses more comfortable. For example, you can place a bolster or blanket under your hips during a seated forward fold to elevate your pelvis and reduce pressure. Another example of props use is given in attached picture where I use 2 chairs and a bolster.
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Stay hydrated: It's important to stay hydrated during menstruation, so make sure to drink plenty of water before, during, and after your practice.
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Practice self-care: Menstruation can be a challenging time for many women, so it's important to practice self-care and be kind to yourself. Take a warm bath, practice gentle yoga, or simply rest and take it easy if you need to. You can also create a home ritual to honour this sacred time of the month.
- Check the apportation of Iyengar yoga on how to adapt yoga during menstruation. In her book "Yoga: A Gem for Women," Geeta Iyengar specifically addressed the issue of menstruation and how yoga can be adapted to suit women during this time. Check my article on Iyengar yoga for menstruation here (includes Iyengar´s recommended yoga sequence for menstruation).
In conclusion, practicing yoga during menstruation can be a wonderful way to support your body and promote relaxation. By listening to your body, modifying your practice, using props, staying hydrated, and practicing self-care, you can practice safely and comfortably during this time. Remember, always honor your body's needs and practice with mindfulness and compassion.