Yoga – beneficial and mind-altering. Especially during the period, yoga can have a relaxing and pain-reducing effect. In addition to meditation and breathing exercises, you can make use of the physical exercises (asanas). Take some time out and do something good for your body, mind and soul.
In this article you will learn how to practice yoga during your period. In addition to practical tips, you will also receive information about which yoga poses are better to avoid during your menstruation.
Should I practice yoga at all during the period?
Especially during the first days of your menstruation, it is advisable to avoid dynamic, powerful yoga exercises. However, there is nothing wrong with calmer sequences. Especially Yin Yoga, a more meditative yoga style, is recommended during this time. Through deep stretches and intensive breathing, your body relaxes all by itself. Because yin yoga often keeps your back rounded, your abdominal region experiences little pressure. This is ideal for yoga during your period.
In yoga for your cycle, it is especially important that you listen to yourself. Feel inside yourself and your body to find out what style, how long and how much yoga you like to practice during your period. This may vary from day to day as well as from cycle to cycle.
Yoga during your period: Which poses are particularly good?
You can also find this out for yourself by consciously noticing which movements and stretches seem pleasant to you. Above all, make sure to give your abdomen, especially the pelvic region, plenty of space. You can do this comfortably with tools such as yoga blocks and a blanket. For your inspiration, below are some suitable asanas that are great for yoga during your period:
1. Child’s pose – Balasana
Come sitting upright on your heels. Now bring your knees slightly apart, to the sides of your yoga mat. With the next inhalation, straighten up a little more. With the exhalation bring your palms to the floor in front of you and slowly move them forward bit by bit. Your upper body follows automatically until your forehead touches the floor. Notice here how far you want to go and whether you stretch your back or prefer to round slightly to give your abdominal region more space. If it is more comfortable for you, bring your arms back beside your body, palms facing up.
2. Wide-angle seated forward bend – Upavistha Konasana
Take an upright seat with your legs extended long to the front. Open your legs to the sides so that you come into a wide-legged seat. Pull the tops of your feet towards you to flex the feet. Find out for yourself how far apart you can spread your legs so that it remains comfortable for you. Now pull both halves of your buttocks out slightly so that you are sitting properly on your seat bones. With the inhalation straighten up, the back is straight. With the exhalation, move forward with your palms on the floor, the upper body following. If it is possible for you, you can also place your forearms down so that your forehead is closer to the floor. Again, listen to yourself to see if you prefer to keep your back straight or slightly rounded.
3. Seated Butterfly – Baddha Konasana
Sit upright with legs extended forward. Bend and pull one leg at a time towards you. Let the knees slide to the sides and bring the soles of the feet together. Decide what intensity of bending your legs feels good to you. Now fold your hands and bring them under your toes. Inhale deeply and straighten up. With the exhalation bend your arms and bring your elbows in front of your shins. Move your torso down so that your forehead comes towards the floor. Feel free to round your back here if this seems more comfortable. You can also place your arms stretched out on the floor in front of you, palms facing up.
4. Reclining butterfly – Supta Baddha Konasana
Sit on your yoga mat and place your feet in front of you with your legs bent. Place your hands under the back of your knees. Roll down very slowly with your back rounded. Keep your feet on the floor. Come to lie on your mat. Drop your knees out to the sides and again bring the soles of your feet together. Decide on the degree of flexion of your legs. Have your arms relaxed at the sides of your body, palms facing up.
5. Supine spinal twist – Supta Matsyendrasana
Lie with the back on the floor. The legs are stretched out long. Place your right arm at a 90 degree angle to your right side. Now bend your right leg and pull it towards the abdomen with your left hand. Bring the bent right leg over to your left side. Keep your right shoulder on the floor. Decide whether to keep your left hand on your right knee or extend your left arm to your left side. Now gently turn your head to the right side, in the opposite direction. Your abdomen should be very soft and neither tensed nor squeezed during this rotation. Repeat this exercise with your left leg as well.
Which poses should you avoid when doing yoga during your period?
Be careful not to constrict your abdominal region too much, especially your lower abdomen, and only rotate gently. Avoid poses that are too constricting or squeezing due to twisting movements. It is a controversial question whether reverse postures such as the shoulder stand, the plough, headstand and handstand should be practiced during menstruation. There is an assumption that they cause a backflow of blood. To avoid counteracting your body’s cleansing process during menstruation, you can postpone these asanas until after your period. However, this is not a common rule and medical concerns are not confirmed here. If it feels good to you, you can of course try reverse poses.
So if you feel like it, you can also do yoga during your period!