YOGA AND THE MENSTRUAL CYCLE
Yoga is a holistic discipline. Asanas, pranayamas, mantras, meditation, mudras, act on all body systems, even on the genital system from the endocrine and nervous system point of view.
The theme is vast and complex and there are many causes of cycle-related disorders, sometimes a healthy lifestyle is not enough to maintain the right balance, but certainly
CAN PRACTICE YOGA DURING
THE CYCLE?
What I answer is always to listen to your body, even if, during the first and second day, it is not recommended to do any type of activity. It would be appropriate to rest; from an Ayurvedic point of view, absolutely nothing should be done. In India, the woman stays in bed all day during the first days of menstruation and the man takes care of the housework. Unfortunately in the European context in which we are all always in a hurry it is almost unimaginable, but it could be a new trend to reconnect more with our feminine energy that every now and then seems to be losing.
However, if possible, in the first few days you should take some time for yourself, practice some meditation, walk in nature and perform some breathing exercises. We learn to consecrate our body.
During the cycle, perhaps from the third day, you can practice slow and regenerative yoga, with asanas that involve opening the hips, delicate and circular movements and it would be better to avoid all inverted positions in order not to block blood flow.
Let’s find out some asanas (postures) that can be practiced during your period, and others that help regulate the hormones responsible for menstruation and relieve pain.
VARJASANA
Although it is a simple position, it brings a lot of benefits.
On your knees, with your legs together, bring your big toes together, separate your heels, and sit on the soles of your feet. Keep your back straight, shoulders relaxed and away from your ears, hands resting on the kneecaps in anjali mudra (palms touch in the sign of prayer). helps reduce symptoms or ailments.
All women have suffered from dysfunctions such as amenorrhea (cessation of menstruation), abnormal vaginal bleeding or dysmenorrhea (painful menstruation) at least once.
Numerous studies have proven that yoga can help relieve pain
and rebalance dysfunctions. Remain for at least ten minutes with your eyes closed.
This position is ideal during the cycle because it fortifies the apana energy and connects it to the earth. It reduces blood flow in the genitals, massages the nerve fibers that feed them, and changes nerve impulses in the pelvic region. Strengthens the pelvic muscles and relieves menstrual pain. It also channels sexual energy in the brain (varja nadi).
Among other benefits, it helps to keep the spine erect and it is ideal to practice it after meals as it facilitates digestion.
Not recommended for those suffering from knee problems.
SUPTA BADDHA KONASANA
Lie on your back, bring the soles of your feet together and drop the right leg to the right and the left leg to the left.
The arms remain at the side of the body with the palms upwards or you can place one hand on the heart and one on the stomach to connect even more with the heartbeats and breathing. Keep it at least 5-10 minutes.
This position relaxes the hips and makes them stronger and more flexible, with positive effects on the pelvic floor and lower abdomen organs. The hips are an important joint for the blood vessels, nerves and lymph glands of the pelvic floor.
Sitting for many hours or standing asymmetrically together with stress creates pressure in this area. That is why it is important to practice postures with an opening of the hips. Supta Baddha Konasana could also be practiced every day because it has multiple positive effects during all phases of the cycle.
It also relaxes the lower back and relieves back pain.
Not recommended for those with knee and hip problems
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