Yoga & Menstruation
Most studies on the effect of yoga on menstruation studied the effect of regular exercise on symptoms. A recent study found that yoga was able to significantly reduce moderate to severe pain, abdominal swelling, and breast tenderness associated with the menstrual cycle. Another study found that women who added yoga to their normal routine two times per week for twelve weeks had significant improvement in menstrual pain, physical fitness, and quality of life.
If you’re wondering which yoga positions (asanas) are the most appropriate during your period, there are at least three that studies found may help reduce menstrual cramps by stretching and strengthening the back and pelvic floor muscles. Let’s take a look at them.
Cobra (Bhujangasana)
Lying on your stomach, stretch your legs, put your palms on the floor next to your chest under your shoulders, and your elbows against your body. Inhale, straighten your arms and lift your chest and head slowly off the floor while extending your toes. Breathing calmly, hold this pose for about 15 to 30 seconds, then release and exhale.
Cat (Marjaryasana)
Come into a tabletop position. Your arms should be perpendicular to the floor directly under your shoulders, and your knees should be hip-width apart. Keep your head in a neutral position, looking at the floor. As you inhale, raise your chin and put your head back, push your navel down, raising your tailbone. Hold the pose for a couple of seconds, breathing deeply. As you exhale, round your spine and drop your chin gently to your chest. As you inhale, resume the tabletop position. Repeat several times.
Fish (Matsyasana)
Lie on your back, straighten your legs, and keep your feet together. Place your relaxed hands under your thighs with palms down to the floor. Inhaling, lift the chest up and your head back so that the top of your head touches the floor. Make sure that your weight rests on your elbows, keeping your thighs and legs pressed on the floor. Hold the pose for several seconds, breathing deeply, then exhale and relax your body back down. Repeat several times. To come out of the pose, lift into your forearms and raise your head off the floor.
What to avoid
You may also wonder, are there any yoga poses to avoid during periods? While there are many yoga poses that are suitable to practice during menstruation, some people believe that upside-down, or inverted, poses (such as handstand, headstand, shoulder stand and full wheel) are better avoided because of the heavy load they place on the ligaments and the risk of increased bleeding. There is no scientific proof to support this claim so far. Nevertheless, it’s always better to self-assess your physical state or consult with your health care provider.