Can I practice yoga during menstruation?

The best way for women to maintain their health is to practice yoga, because yoga is less strenuous than other sports and does not require going outdoors, thus avoiding some unexpected situations. Practicing yoga mainly depends on the choice of yoga movements, so for women, it should be done step by step. Don't rush into it and practice difficult movements right after learning yoga. So, can women still practice yoga during menstruation?

Can I practice yoga during my period?

In India, women call their menstrual period moonday, a day for introspection, retreat, rest, purification and meditation. From a physiological point of view, due to the impact of changes in hormone secretion on physical strength and emotions, it is recommended to minimize intense and busy external activities and stimulation, and instead enter a state of introspection and meditation.

Generally speaking, it is not suitable for women to practice yoga during menstruation. However, through specific yoga exercises during menstruation, blood circulation in the lower body can be promoted, the pelvis can be exercised, and most importantly, a slim waist can be achieved. It can prevent fat accumulation in the abdomen and can help girls with irregular menstruation periods get an adjustment.

Doing some yoga poses during menstruation can help blood circulation, relieve menstrual discomfort, calm mood swings, calm anxiety and depression, and reduce edema. For example, cat pose, tiger pose, butterfly pose, bound legs pose, and wreath pose are all suitable for menstruation.

How to practice yoga during menstruation?

1. Sitting Angle Pose: Sit upright with your tailbone against the wall for 3 to 5 minutes, close your eyes, and focus on your breathing.

2. Bound Angle Pose: Sit upright with your tailbone against the wall for 3 to 5 minutes.

3. Supine Hero Pose: Use three or four large pillows to elevate your back and head, with your forehead higher than your chin, for 5 minutes.

4. Supine Bound Angle Pose: Tie your sacrum and feet with a belt for 5 minutes.

5. Head to knee pose: Use the edge of the chair to support your head for 2 to 3 minutes on each side.

6. Single-leg kneeling stretch: Use the edge of the chair to support your head, 2 to 3 minutes on each side.

7. Half Lotus Single-Legged Back Stretch: 2 to 3 minutes on each side.

8. Seated Angle Forward Bend: Bend your body forward and use three or four pillows to support your chest and head.

9. Seated Angle Side Bend: Use three or four pillows to support your chest and head, for 2 to 3 minutes each.

10. Double-leg back stretch: Use three or four pillows to support your chest and head for 5 minutes.

11. Pranayama: Calm and slow Ujjayi Pranayama for 5 to 10 minutes, Nadi Purification Pranayama (nostril alternating breathing) for 5 to 10 minutes, Bee Pranayama for 2 to 3 minutes, and then relax in supine corpse pose for 5 minutes.

It is recommended that when women practice yoga during menstruation, they should be careful not to use yoga movements that can easily make the body tense, and also not to use yoga movements that require standing for long periods of time. The most important thing to note is that women should not do any inversion-related yoga movements during menstruation, otherwise it will affect the detoxification effect of menstruation.