As of 2005, 1.4 million Canadians were practicing yoga and 72% of them were women. With 1 million plus women filling up yoga studios across the country, the yoga community is replete with discussions over how to practice yoga while Auntie Flo is in town for her monthly visit.
Two major questions arise regarding doing yoga during menstruation. One is the question of whether it is safe to practice inversions, and the other is about how vigorous your yoga practice should be. Here is a brief run down of both issues to help support your yoga practice during that one special week every month.
Should I Do Yoga?
Yes, it is absolutely safe, and beneficial, to practice yoga while you are menstruating. You just need to adjust your practice to suit your body on that day; something we should strive for during every yoga practice.
There is no need to stop practicing, but you should let your body relax during this week. You may want to drop the vigorous vinyasa, settling instead into a restful restorative yoga class. This is naturally a period of low energy. It’s important to remember that, while life doesn’t stop, honoring your body by quieting down can be incredibly therapeutic. And doing so may also mitigate PMS.
Should I Practice Inversions?
The jury is still out on this one. Those against inversions argue that tilting the uterus upside down temporarily stops your flow, thereby prolonging your period. While this shows to be true, it has yet to be determined whether an elongated menstruation causes any harm. In fact, some yoginis use inversions to quell ultra-heavy flows and to help manage irregular periods.
Another argument against doing inversion asanas is based on the yogic principle of energetic flow. Apana is the energetic current in our bodies governing our waste elimination processes. The course of this elimination is downward flowing, so you are going against the energetic flow when you are inverted.
That being said, the final say on whether to practice yoga during menstruation is up to you. Ultimately, you should listen to your body and be smart about the way you choose your asanas.
Which Asanas Should I Do? Which Should I Avoid?
Here are a few yoga poses that will help support your body during your moon cycle. Try adding these to your yoga routine: Cobra pose, Upward Boat pose, Bow pose, Camel pose, Fish pose and, naturally, Half-Moon pose.
In general, it’s advisable to avoid practicing half or full shoulder stand, Plow pose, supported headstand and full handstands. However, if you do want to test out the less intense inversions such as shoulder stand, hold the pose for a much shorter duration than usual — say, five breaths at most. If practicing gentle inversions for a minimal time feels right for your moon cycle practice, go ahead; just listen to your body and practice with sensitivity to your condition.