Can you do yoga during your period?
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Many people may wonder if you can do yoga while on your period. Yes, yoga during your period can be beneficial, especially if you're experiencing unpleasant symptoms.
Benefits of doing yoga during your period
Yoga is a practise of breathing and holding various positions known as asanas. Several of the asanas are inversion positions that require the head to be lower than the level of the heart. As a result, doing yoga during your period can be controversial, and many people believe that it's best to avoid it entirely during this time. Others believe that certain positions should be restricted.
Some people choose to disregard their period and go about their daily lives. Others would rather take it easy and wait for their symptoms to pass. Whatever your feelings are about your period, yoga may help with the symptoms you are experiencing.
If you are hesitant to do full yoga moves, perhaps some deep breathing, gentle stretching, and chanting would be more beneficial. If you think yoga during your period might be right for you, you should know that it can help with back pain and cramping. Some people find it useful for balancing their emotions as well.
The majority of studies on the effect of yoga on menstruation focused on the impact of regular exercise on symptoms. Yoga was found to significantly reduce moderate to severe pain, abdominal swelling, and breast tenderness associated with the menstrual cycle in a recent study. Another study discovered that adding yoga to their regular routine twice a week for twelve weeks resulted in significant improvements in menstrual pain, physical fitness, and quality of life.
Yoga during your period: Best poses
If you're wondering which yoga positions (asanas) are best for you during your period, there are at least three that have been shown in studies to help reduce menstrual cramps by stretching and strengthening the back and pelvic floor muscles. Let's take a closer look at them.
Lie on your stomach, stretch your legs, and place your palms on the floor next to your chest under your shoulders, with your elbows against your body. Inhale, straighten your arms, and slowly raise your chest and head off the floor, extending your toes. Hold this pose for about 15 to 30 seconds while breathing calmly, then release and exhale.
Assume a tabletop position. Your arms should be parallel to the floor, directly beneath your shoulders, and your knees should be hip-width apart. Keep your head in a neutral position and your gaze fixed on the floor. Raise your chin and tilt your head back as you inhale, pushing your navel down and raising your tailbone. Hold the pose for a few seconds while breathing deeply. As you exhale, round your spine and gently lower your chin to your chest. Return to the tabletop position as you inhale. Rep several times more.
Lie on your back, straighten your legs, and keep your feet together for Fish (Matsyasana). Place your relaxed hands beneath your thighs, palms facing the floor. Lift your chest up and your head back, inhaling, until the top of your head touches the floor. Make sure your weight is supported by your elbows and that your thighs and legs are pressed against the floor. Hold the pose for a few seconds while deeply breathing, then exhale and relax your body back down. Rep several times more. Lift into your forearms and raise your head off the floor to exit the pose.
You might also wonder if there are any yoga poses to avoid during your period. While many yoga poses are appropriate for menstruation, some people believe that upside-down, or inverted, poses (such as handstand, headstand, and full wheel) should be avoided due to the heavy load they place on the ligaments and the risk of increased bleeding. So far, there is no scientific evidence to back up this claim. Regardless, it's always a good idea to self-assess your physical condition or consult with your health care provider.
Hygiene products for doing yoga during your period
Today's period products come in a plethora of varieties. Tampons, pads, menstrual cups, and discs are all available. The best advice is to go with what feels most natural to you. Using a tampon while doing yoga during your period is something some people swear by. However, if your flow is particularly heavy on that particular day, you may require a little extra protection.
Clothing is also important. The yoga pants you choose should be comfortable and not put too much pressure on the abdominal area.
Yoga has the advantage of being a form of exercise that can be done at almost any age. It has been shown in studies to help alleviate symptoms associated with changes in hormonal levels throughout your life.
Before beginning a yoga workout regimen, it is critical to consult with your health care provider so that any concerns or health risks can be addressed before you begin and your practise can proceed safely.
It's a good idea to begin your yoga practise with an instructor who can make sure you're doing it correctly.