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August 04, 2022 3 min read

It's a common myth that women should avoid yoga during their periods. But the truth is, some restorative yoga postures can actually be a great way to relieve period pain and other symptoms. These poses emphasize relaxation and stress relief. 

The majority of modern yoga instructors suggest taking a reasonably cautious stance when performing asanas when menstruating. Many of the poses in these menstruation sequences are supported by props and involve forward bends. For women who experience fatigue during their period, the restorative nature of the poses provides a lot of relief. Many others, however, may not need to alter any aspect of their practise during menstruation, with the possible exception of limiting challenging inverted postures.


While yoga is generally safe for people with menstrual cramps, it's important to avoid inversions (poses where your head is below your heart) during your period. Inversions can increase the flow of blood and uterine tissue, which can lead to heavier bleeding and more cramping.


Here are some of the best yoga poses to practice during your period:


1. Uthithapadangushtasana II (Extended Hand to Big Toe Pose 2)

This standing pose is also great for opening up the hips and easing the hamstrings. Use a yoga belt to hold the leg in place and use the wall to press the foot against it. 1 minutes on each leg and practice twice on either side.


2. Ardhachandrasana (Half moon pose)

This pose is a great pose to start with. This pose helps to relieve pain in the lower back and abdomen which can be a major source of pain during menstruation. It also helps to improve digestion and ease bloating.

Trying this pose with the support of a wall niche where even the lifted foot is pressing on the wall can help you stay in the pose longer. Use a block to support the palm. Stay 1 minutes on each leg and practice twice on either side.


3. Baddhakonasana (Bound Angle Pose)

This is another excellent pose for relieving cramps and tension in the lower back and pelvis. It's also helpful for improving circulation and easing stress.Try sitting on a height to keep the spine upright. Use a yoga belt looped around your back and thighs to hold the ankles close to your groin. You can also use rolled blankets to support your outer thighs. Finally press your finger tip behind you for support. Stay for 2 minutes in this posture.


4. Upavishta konasana (Wide Angle Seated Forward Bend)

This asana is a wonderful hip opener, and can be practiced during periods comfortably. Sitting on a height and using a wall to support the back are a couple of ways to make this pose more accessible. Stay for 2 minutes in this pose.


5. Suptapadangushtasana II (Supine Hand to Big Toe Pose 2)

This asana is perfect for lengthening the spine and opening the hips. This pose can help release stiffness in the groins. Use a yoga belt to lift up the leg and hold it in place. You can also support the outer thigh using blocks to stay longer with ease in this posture. Stay for 2 minutes on either side.


6. Janushirshasana (Head to Knee Pose)

Janushirshasana is a great way to stretch the shoulders and neck, which can help relieve headaches. Resting the forehead on a block or a bolster in this pose can make it more restorative. Stay for 2 minutes on either side.


7. Supta Baddhakonasan (Reclining Bound Angle Pose)

This pose is perfect for relieving Period pain by opening up the hips and pelvis. It's also helpful for anxiety and stress relief. Use a bolster to lift up the spine and support the outer thighs using blocks or rolled blankets. This is one of the most restorative poses from the Menstrual sequence. Stay in the posture for 5 minutes.

Practice these poses during your next period and you'll feel like a new person!

Finally remember to listen to your body and go at your own pace. If you're feeling particularly exhausted or in pain, take a break or modify the pose to make it more comfortable for you. Just focus on breathing and being in the moment, and let the yoga do the rest.


Sandhya is wearing the Pari cross back tank and Bindu yoga pants in this sequence. 

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