Rita guides you through a most loving and sacred yoga practice. Her gentle nature and lightness allow for the most wonderful unfolding to take place in her class. As a fellow student and teacher I am always appreciative of her gifts and radiant smile she shares with others. ... Aarti Ganesh           Read more...

Yoga During Menstruation

Menstruation is a natural monthly cycle in women which begins in their adolescent period, generally, between the age of 8 and 18 and lasts until between ages 40 and 60. The menstrual cycle of most women is about 28 days, though it can vary considerably from one month to another. Every month the inner developed layer of the uterus (endometrium) flows out as menstruation. The discharge consisting of blood and cells flows out for three to five days. This menstruation is the sign of the ability of the ladies to conceive. If the lady conceives, there is no menstruation till the delivery. The menstruation reflects not only the health of the uterus but also the health of the endocrine glands that control it, i.e. the overies & the pituitary glands.


The ovum develops in one of the two ovaries. The hormone known as estrogen is produced in the ovaries. It increases the thickness of endometrium. The mature ovum is released from the ovary fourteen to fifteen days before the menstruation which is called ovulation. Then this ovum passes through the fallopian tube which goes towards uterus. While travelling towards the uterus if this ovum comes into contact with the semen of the male the ovum becomes capable of reproduction. This way conception occurs. It takes three to five days for the ovum to reach the uterus after it is released from ovary. If the ovum is fertilised it becomes mature and gets attached to the inner lining of the uterus. Then it develops as foetus. If the ovum and the semen do not come into contact or if there is no fertilisation even after the contact, the inner lining of the uterus becomes thick but it does not get hormones. As the time passes it breaks down and as regularly it happens in the body, the menstruation starts.


Though menstruation is normal, some women experience some dilemma during this cycle, like menstrual cramps or Dysmenorrhea, or Pre-menstrual Syndrome. It is caused by uterine contractions and can be aggravated by emotional stress. Symptoms include continuous pain, tenderness of the pelvis, nausea, vomiting, headache, diarrhea, quivering, rapid heartbeat, and sweating.The pain usually occurs a few hours before bleeding, comes to a peak within a few hours and subsides in one to two days. Rest, heating pad on abdomen or back, nutrition, and medication are common therapies. A balanced diet which includes adequate amount of calcium, fluids and Vitamin B6 can help prevent or alleviate pain.


Women undergo hormonal changes during menstruation & the science of Yoga is proved as a boon in such conditions. Yoga provides balance to your body and mind which helps in removing your stress and would relax you too. However, it is important to recognize the need to slow down and practice yoga gently. The abdomen should remain soft and inactive throughout the practice, so that the menstrual flow can continue unobstructed. Twists and inverted positions are not suitable as this may reverse the flow or squeeze the abdominal area and interfere with the natural discharge. There are poses that are particularly useful during the menstrual period. These poses ease menstrual cramps, heavy bleeding, pelvic discomfort and the low back pain associated with menses.

They increase the blood circulation in the pelvis. They help in straightening the spine, slowing down metabolism, promoting inner tranquility and keeping your mind still.


Forward bending postures like Shashankasana, Yogamudra, Mahamudra and Janushirasana
are particularly beneficial during menstruation as they induce a feeling of tranquility. They relieve mental and physical tension. The diaphragm gently massages the abdominal organs to improve digestion, tones the muscles of the abdominal wall and soothes cramping and lower back pain. Forward bending postures stimulate the endocrine system, regulating hormonal secretion, which can relieve painful or irregular menstruation and improve the digestion to reduce the feeling of bloating.


It strengthens muscles of the back, pelvis, hips and legs and improves disorders of female reproductive function. Stretches the abdomen and tones pelvic organs and kidneys.


It is also called the Alternate Nostril Breathing Technique. You inhale through one nostril and exhale through the other nostril.


This posture helps in removing all the pains & strains on your body and mind.

Sit on the floor with legs wide apart. Hold the left big toe with the right hand. Take the left hand behind the backside. Inhale while sitting straight. Then exhale & bend down on the left knee & try to touch the knee with the forehead. Keep the elbows on the floor, if it is possible. Hold it for 3 breaths. Inhale & come up. Do the same with the other leg. Repeat on both the sides 10-12 times. It is useful for inner parts of the abdomen. It gives large benefit to the ovaries of women. Contradiction Those having slipped disc and sciatica should not do the above exercise.

Yoga during menses is a matter of personal preference. What works for someone, may not work for other. Listen to your body, you are the best judge of what you can and cannot do, while you are under menstruation and that should be your final word.

Courtesy: Dr. Rita Khanna
Aum Shanti


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