Shall I practice Ashtanga Yoga when I am menstruating?

by | Mar 17, 2022 | Ashtanga Yoga, Health & Wellbeing, Wisdom

Many women in the Ashtanga community are taking two or more days off from practice when they have their periods. I always found it sad that women aren’t encouraged more to take advantage of the amazing healing benefits a Yoga practice can provide during those days.

The Ashtanga sequence is rigorous and might in its purest form not be a suitable practice during menstruation. But if we show enough flexibility – which Yoga teaches us – and are open to amend the practice to suit our needs, it can be an utter delight to get onto the mat also during those days. A suitable Yoga practice can be so very soothing. It can ease cramps, regulate blood flow, thus making us more focused, uplifted, energetic, and just all-over allowing us to become more comfortable and at ease.

What to do?

An option for a practice could be following the structure of the Ashtanga sequence and replace the challenging sections with gentler ones. E.g. using a gentle version of Surya Namaskara – the sun salutation – instead of the Ashtanga S.N. We could also shorten the practice in general, omitting a few postures, especially the difficult and intense ones. Ensure to include a few postures which are particularly beneficial for women during this time. E.g. Baddha Konasana (bound angle), and Upavistha Konasana (wide angle forward bend).

The following poses should all be practiced with bolsters and blankets: – Supta Virasana (reclining hero), Matsyasana (fish), Supta Baddha Konasana (reclining bound angle).

We can opt to back off in each posture i.e. moving into them only about half as deeply as one usually would. One reason being that the use of the bandhas (muscle seals) is not advised, and the lower back might not feel quite as supported.

The view on whether or not strong twists and backbends shall be omitted has changed over the years. Initially we were advised against their practice during our periods. Nowadays women are encouraged to follow their natural inclination and decide for themselves, if or if not to include them in their practice.

Generally it is advised to leave out inversions.

Finish with Pranayama and meditation.

A challenge of a different kind

Ashtanga practitioners are mostly a fairly ‘driven’ crowd. To practice very differently, changing ones approach of facing challenges with courage and determination, to a softer, more soothing way of practicing can be a challenge of a different kind. This would be a very interesting study indeed. There is no end to the depth to which our self-inquiry can take us, and how much we can learn about ourselves through Yoga.

Make it a monthly celebration

A well-designed Yoga practice for the time of the month can do wonders and alter our experience of the recurring ‘inconvenience’. We have the right to feel well during this time, honour our womanhood, and celebrate a few days of gentleness, self-care and inward reflection.

Happy menstruating.

OM Shanti, Angelika

P.s. Please let us know before the beginning of a class, if you’d like us to advise you on appropriate amendments.

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