SELF PRACTICE
Our society still imposes that during the period women have to pretend that everything is fine and that they should function normally. But the body is in a special state and women can feel very sensitive. They should honour the menstruation, understand their needs and take care of their selves. So listen to your body and do the Yoga poses you feel like doing. But don’t do any inversion. Don’t force yourself into something. Don’t do active stretches, only the passive ones.
The lower belly area is tight because of the contractions of the uterus. Therefore we want to open, relax and soften there. We want to feel good, hence we work with props to give support and softness. We can start with gentle stretches like Setu Bandha Sarvangasana in Baddakonasana or Viparita Karani(vithout the bolster where the trunk is flat on the floor so the pelvis is not higher that the chest). Especially the version with the legs wide open stretches and relaxes the whole pelvis area.
Another great pose is Setu Bandha Sarvangasana laying on a bolster or cushion with straight legs and the shoulders resting on the floor. A belt placed four fingers above the knees holds the legs together and we can relax better. The belt also gives earth quality. During the menstruation the legs should be wider than the hips.
The standing poses also release the lower belly area. Prasarita Padottanasana and Parshvauttanasana with the hands resting on bars are great for relaxing and stretching the area.
Some more great poses:
- Viparita Karani with the back flat on the floor: all versions, but legs open relaxes lower belly most
- Supported dog pose
- Adho Mukha Virasana: place a bolster legthwise to support the belly (pull it upward first), two blankets under each shoulders and another bolster sideways to rest the head and the elbows.
Women started to use tampons because it’s supposed to be more easy or cleaner. It is recommended not use tampons during our practice as they may decrease the awareness.
Himalayan Iyengar Yoga Centre
Yoga Master Teacher Sharat Arora
Himalayan Iyengar Yoga Centre, 13.10.15
