Offcourse you can practice yoga in periods,infact you should practice yoga if you are not the beginner as it can relax your body and make you feel calm.Yoga also helps in regulating your menstrual cycle and also helps in alleviating the cramps to a large extent.
Do you know may 28 is celebrated as menstural hygiene day,MHD.This day is designed to promote menstrual hygiene management (MHM) for females.So along with keeping menstrual hygiene,it is important to take care menstural health.You may feel cramps,physical pain,sensations of nausea and irregular menses during your periods and Yoga is definitely a good way to regulate your monthly cycle and also alleviating pain to a large extent.
Women in their worst cycle days,can do light Yoga moves,gentle stretching,some deep breathing and om chanting to relax their body and it is also beneficial for balancing emotions that may cause mood swings,anxiety,depression,irritability or anger.There are certain Yoga postures that widen the pelvic opening and reduce any congestion.
Yoga poses You should not avoid
Before showing you the Yoga poses you should do,I have to tell you about which yoga poses you should avoid.Yoga keeps you cramp free and also helps in managing your fitness levels during periods but there are certain Yoga poses including inverting the body should be avoided as they can cause increased bleeding and vascular congestion,told by the grand master Akshar,an internationally acclaimed Yoga master.
Yoga asanas should be avoided during periods
Yoga asanas recommended during periods
Following are the some Yoga asanas recommended to improve your menstrual health without stressing your body.
Balasana( Child’s Pose)
How to do it:
- Kneel down and sit on your heels like vajrasana.
- Inhale and raise your arms.
- Exhale and move your body to forward bend.
- place your forehead on the floor
- Your pelvis should rest on your heels.
- Ensure that your back is straight.
- This pose relax your body and your body is in resting position.
- Regularly breathing restored the state of calm and helps relieve fatigue.
- This pose strengthens your spine.
- It gently stretched the shoulders,hips and ankles.
- When you stretch your spine,it eases the neck and back pain and stimulates digestion.
Santhulanasana (Plank Pose)
How to do it:
- Start this pose with sukhasana.
- Ensure that your back is erect.
- stretch your legs out forwardly and parallel to each other,toes should be pointed upwards.
- Now tighten your body muscles like pelvis,thighs and calves.
- Align your head towards ceiling and focus should be forward.This pose will automatically lengthen and strengthen your spine.
- Place your palms on the floor beside your hips and this will support your spine and also relax your shoulders.
- This asana helps to stretch the chest and shoulders.
- It also strengthen your back muscles.
- Improves your body posture and stretches out the muscles of your lower body.
- The abdomen is also stretches and strengthened as well.
- It cure asthma and sciatica.
- If this asana is done with proper breathing,it relieves stress and helps enhance concentration.
- It helps to calm your mind.
How to do it:
- Lie on your stomach
- Place your plans underneath your shoulders,lift your whole body.
- Ensure your pelvis,knees and spine are aligned.
- Grip the floor with toes and knesd straight.
- Arms straight with your wrists should be exactly below your shoulders.
- Hold the final posture for approx 1 min.
- Builds the core muscles and stregthed your arms,thighs and shoulders.
- Makes your abdominal muscles and spine robust.
- Improves balance in the nervous system.
- It is also stimulates the third chakra located at the Navel called Manipura.
- Entire body get energised and feeling of positivity.
- Develops the sense of inner equilibrium and harmony.
Paschimottanasana( Seated forward bending)
How to do It:
- Sit in Dandasana.
- Stretch your legs forward with slightly bent knees.
- Extend your arms in upward direction to the ceiling and keeps your spine erect.
- Exhale,bend forward and place your body on the lower body.
- Lower your arms and grip the toes with your fingers.
- Try to touch your knees with your nose.
- Hold the asana for a while.
- It will act as stress reliever
- It helps to reduce fat deposits in the abdomen and tones your abdominal pelvic organs.
- Removes anxiety,anger and irritability and calms the mind.
- Streches the spine and make it flexible.
- good practice for constipation and digestive disorder.
- It also helps to balance the menstrual cycle.
- Helps to increase the height in young practitioners by stretching of the spine.
This asana is recommended especially for women after delivery.