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Yoga and Menstruation, Questions Answered by Geeta S. Iyengar Which are the asanas and pranayama mental irritation and impulsion find (non-aggressive) energy here to work on one can do safely during menstruation? these asanas very effective to reduce the knees as there would be sufficient and get rid of those problems. time, one would not be in a hurry to From Day One until the menstruation finish the daily schedule of practice. ends one should stick to the practice The simple forward extensions of those asanas that help women keep (pashima pratana sthitti ) — such as In order to have good organic and nervine healthy and that do not create an Adho Mukha Virasana, Adho Mukha rest one has to do Viparita Dandasana obstruction to the menstrual flow. Those Svastikasana, Janu Sirsasana, Triang and Setubandha Sarvangasana (purva asanas have to be selected which do Mukhaikapada in Paschimottatanasana, pratana sthitti) which help to energise not make her run out of energy or bring Ardha Baddha Padma in and stimulate the brain, chest, lungs, any hormonal disturbance. Paschimottanasana, Marichyasana, heart and maintain hormonal balance Parsva Upavisthakonasana, Adho Mukha in the glandular system. One can do The standing forward extensions — Upavisthakonasana done restfully Savasana, Ujjayi and Viloma pranayama (uttistha paschima pratana sthiti), checks the over bleeding, soothes the in Savasana. If the menstruation is normal such as Uttanasana, Adho Mukha abdomen and makes the throbbing without giving any pain, headache, Svanasana, Prasarita Padottanasana, brain-cells rest. These asanas help those irritation, anxiety, suffocation, depression Parsvottanasana — preferably with the who suffer from head-ache, backache, one can do Ujjayi and Viloma pranayamas head supported — help during heavy bleeding, abdominal cramps in a sitting position. Among all these menstruation. In order to soften the and fatigue. asanas, just to maintain health during the abdomen one has to first do the concave menstruation one should as a routine back movement before going to the The sitting asanas (upavistha sthitti) — practise Supine, Forward extensions final posture. But those who suffer with such as Svastikasana, Virasana, and Viparita Dandasana and body-ache, low back pain, low energy Padmasana, Baddhakonasana, Setubandha Sarvangasana and levels or sudden falls in their sugar Upavisthakonasana, Gomukasana, pranayama in Savasana as a short level should avoid these postures. Mulabandhasana etc., help to remove course though it normally takes one tension and stress. It is also a time where Ardha Chandrasana and Utthita Hasta and a half to two hours. one can deal with knees, hamstrings, Padangusthasana II, help to check groins, ankles, toes in order to lubricate, Which are the asanas and paranayamas the heavy bleeding, back-ache and extend and flex, so that the joints are to be avoided? abdominal cramps. Those who suffer loosened, and the swelling and pain are with lower back-pain sciatica, slipped One should avoid Inversions (viparita eradicated. When the legs are soothed by disc have to add these two asanas in sthitti), such as Adho Mukha Vriksasana, these asanas the brain too gets calmed. their list. arm-balancings like Bakasana During the menstruation, it is time for (bhujatalan sthitti), backward extensions The supine asanas (supta sthiti) — women having arthritic pain to work on (purva pratana sthitti) such as Urdhva such as Supta Virasana, Supta their shoulders, elbows and wrists by Dhanurasana, Kapotasana and the body Baddhakonasana, Supta Svastikasana, practising Parsva Baddha Hastasana, knottings (grantha sthitti), such as Matseyasana, Supta Pagangushtasana II, Paschim Namaskarasana, Gomukasana Yoganidrasana, Ek Pada Sirsasana and (done with support of belts, bolsters (arm position), and rope one for abdominal contraction (udara akun- and blankets), relax the muscles and shoulders etc. chana sthitti) such as Navasana and nerves which are under constant stress, Jathara Parivatasana. One should avoid strain and irritation. These asanas help So, those who suffer with arthritis, pranayama in sitting asana. Even if to relax and slow down the constantly rheumatoid pains, swelling in the joints done it should not be for longer than throbbing vibrating organ so that can give sufficient time to work in those fifteen minutes. Avoid Antara and minimum vital energy is consumed. areas, by slowly and gradually releasing Bahaya Kumbhakas, Uddiyana and Those who suffer from breathlessness, and relieving the joints without being Mula Bandhas, Bhastrika, Kapalabhati heaviness in the breasts, water retention, aggressive.Those who cannot do and Mahamudra. heavy bleeding, abdominal cramps, Virasana, Padmasana can put in continued Why shouldn’t we do inversions have their own characteristics. This If this background, as far as the effects (viparita sthitti) during the period? category of asana arrest the menstrual of inversions are concerned are known, flow and when done during pregnancy one need not doubt about their omission During menstruation if one does they hold the foetus safely and healthily. during the periods. Still, due to obstinacy inversions the blood flow will be arrested. For those who have frequent miscarriage and rigidity, if one forces oneself to do Those who tried to do out of enthusiasm these asanas prove to be a boon. Those one may have to pay heavily later if or callousness will have noticed that who prolong their periods for more than not immediately. The flow has to stop the flow stops abruptly. This is certainly fifteen days, it is permissible for them to completely before one can resume the not good for health since it may lead to begin to do the inversions after twelve practice of inversion. The question is fibroids, cysts, endometriosis and days though they have continuous flow. not of three days or four days. As soon as cancer, damaging the system. According The inversions will arrest the bleeding. the flow stops, begin with the practise to ayurveda, whatever has to be thrown Obviously one has to know the cause of inversions. Do not go suddenly out should be thrown out and not behind such prolonged and heavy flows for standing poses, back-bendings, retained or held in. You cannot hold and treat that disease with other asanas balancings etc,. Remember that you urine, faeces, phlegm, mucus etc, inside during the days of non-period. Yet, that have just delivered the unborn baby, as they are substances that have to be the flow can be checked is a fact. If a since the menstruation is called as the thrown out. These are called as mala — woman gets periods during ovulation, funeral of the unborn baby. the waste, which need to be excreted. the inversions are administered like If they are retained within they invite medicine. all diseases. After the menstrual cycle gets over begin During menstruation one has to lessen the practice of asanas with inversions, physical exertion including walking, as they are great healers as far as the dancing or heavy house-hold work. The reproductive system is concerned. They body demands rest and relaxation and Geeta S. Iyengar quickly bring a hormonal balance. one needs to provide that. The inversions Pune, February 2003.

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