Yoga and Menstruation: What Is Safe And Healthy

Yoga and Menstruation: What is Safe and Healthy?

It is likely that you have heard yoga teachers casually announce in class that if you are on your ‘moon cycle’, or menstruating, you should avoid certain poses. Some yoga traditions - Ashtanga, for example - strongly advise against all yoga practice and exercise on the first few days on a woman’s cycle. This has been the ‘traditional approach’ .

Contemporarily, there are plenty of divergent opinions on the matter. Some yoga professionals and resources now openly advocate for rigorous practice during a moon cycle.

As a yoga practitioner and teacher of many years, I would like share some insights on this matter. I have grouped these under headings reflecting the main topics I get asked. As you consider these insights, I encourage you to repeatedly ask yourself what works for you, and to take ownership of your reproductive health and wellbeing. Each woman is different. Hopefully this article will help guide you to make informed decisions, and to establish the best habits that serve your body.

To Exercise, or not to exercise

When I lived in an ashram in India and completed my first teacher training course, I was strongly advised to cease asana practice and exercise during my cycle. I tried to abide by this rule for many years because this is what I was taught. However, being a travelling yoga teacher, I often found that I could not avoid exercise altogether, and would be anxious and even ashamed that I could not practice what I preach!

I feel less connected to my mula bandha - inner lock/ deep core - in the few days leading up to a period, and on the first few days of my period. I have found that if I do try to engage in effort-filled practice at this time, I suffer from a higher frequency of headaches, cramps and mood swings. I also have very low energy levels around my period. For this reason, I only do meditation and very soft yoga asanas over this time.

Other women, however, report feeling energised whilst on their moon cycle, and advocate for rigorous exercise to assist the energetic flow. I cannot speak for them, but acknowledge that if you are fortunate enough to not suffer from fatigue, headaches, cramps, depression and all the symptoms many women do experience, then perhaps regular exercise is just the ticket for you!

It is certainly the case that regular exercise releases endorphins, our natural mood-elevating compounds. Exercise also calms the nervous system and increases the flow of oxygenated blood to reproductive organs. All of this is excellent for reproductive health. Moreover, exercise through yoga asana eases stress and encourages deep rest when in final relaxation, or savasana.

One also has to take into account the history of cultural stigma around menstruation in India. Traditionally, women who were menstruating were prohibited from social interaction and entering places of worship, contributing to a belief that there was something ‘dirty’ about menses. Associated with this was the practical reality that bleeding without sanitary pads, cups, tampons and so on, would have made it challenging to get around. 

The commonly held belief in yoga philosophy and practice that all women have to be sedentary and reclusive during their period is therefore placed within this socio-historical context. The traditional teaching may not therefore be as relevant or appropriate today.

Inversions and flow of blood

In Ayurveda, the traditional medicine science of India, PMS is considered an imbalance of apana vayu, the downward flow of energy from the belly button to the seat of the pelvis. This energy channel is one aspect in a greater a map of energetic flow throughout body. Apana vayu regulates menstruation, childbirth, urination, and bowel movements. Inversions do not assist in this natural downward flow of energy. Therefore, it is advised you do not invert.

In recent times, medical professionals have argued that inverting the body does not automatically lead to retrograde menstruation and/or ovarian dysfunction such as endometriosis (you can still swallow whilst upside down, after all). That said, it remains unknown to Western medicine what the actual causes are of endometriosis are.

There are women who have begun to talk about their endometriosis or other ovarian disorders as a symptom of not respecting their reproductive cycle. I am one of them. I have come to learn, intuitively, that my complications and reproductive ill-health are linked to past habits in forcing myself to ‘perform’ at work, socially, and physically when feeling fatigued on my cycle.

Menstruation is still a stigma in public discourse. I encourage you to bravely lean into any shame you may feel by voicing what you are experiencing. Step back from the pressures of ‘performance’ and ‘competitiveness’ during your cycle, if you do feel you need more rest and recuperation.

Irritability and anxiety

Many women feel irritable, weepy, anxious, or temperamental in the lead up to their periods. This is the butt of many chauvinist jokes, and often spoken of as a fact of female existence. Whilst some women are more sensitive to the changing tides of their monthly cycle than others, it is most certainly not a fact of existence, and there are definitely ways to alleviate PMS symptoms.

Yoga and meditation - or any sustained mindful movement practice - is a wonderful way to even out the peaks and troughs of life. The key is sustainable repetition. In other words, to benefit from mindful practice long term, do not take a ‘feast or famine’ approach. It thus follows that the positive emotional and mental effects of mindful movement are not nearly as powerful if you only lean on them when you are down and in dire need! Yoga is best for PMS when done over the whole month, and over many months.

Nevertheless, when you are suffering from PMS symptoms, the right kind of asana can be immediately beneficial. For an all-round mood booster, I recommend a daily practice of sun salutations for roughly 10/15minutes in the morning. Most people can agree that they can make the time for that! Here is a free video I recorded to show you how to do sun salutations:

Sun salutations are practices in mindful movement. Mindful movement practices are considered in Chinese Herbal Medicine to stimulate the Liver Qi (prana, or energetic vitality). The liver is important for your mood, because it governs the movement of energy in body - when we’re anxious/stressed then the Qi tends to stagnate. During menses, blood flow and energetic vitality is more likely to stagnate than in normal times.

Bloating, constipation and cramps

Many women are bloated and/or constipated in the lead up to their period. This is explained in Ayurveda as a lack of Apana vayu - the downward flow of energy that governs all lower bodily functions of expulsion and reproduction. There are two ways to stimulate your Apana vayu through yoga asana.

Include seated twists and cobra into your practice. Seated twists wring out the organs in abdomen and stimulate healthy digestion. Seated twists also stimulate peristalsis, the muscular function of the large colon.

Cobra and bow pose are postures done whilst lying on the floor with your stomach facing downwards. These poses stimulate peristalsis and activate the spleen, thus improving your body’s ability to digest and assimilate nutrients. They also compress the air in the stomach, often resulting in toxin-clearing and oh-so relieving farts! Let rip!

Try fennel tea instead of normal tea, or coffee, whilst experiencing these symptoms.

Fatigue 

Fluctuations in energy levels are normal and natural. It is also very common that fatigue levels are higher prior to menstruation - your body is getting prepared for something rather incredible, and energy reserves are accordingly being redistributed. It is advised not to pump yourself with caffeine (which can heighten mood swings and anxiety!), and rather let yourself sleep more, and make sure you eat wholesome, balanced and regular meals. 

In terms of yoga asanas, backbends are a wonderful way to energise your nervous system and enhance the distribution of oxygenated blood. Try camel pose, for example. In traditional Chineses medicine the acupressure point on the top (crown) of your head combats fatigue, so gently pressing down on your crown acupressure point upon waking is recommended. If inversions before and/or during your menstruation feel right for you, these are a wonderful reboot to the cardiovascular system and considered rejuvenating.

Not familiar with inversions? Here’s a free beginner’s video for safe headstands:

Hormonal Health

Menstrual cycles function like a barometer for hormonal health and sustained vitality. If your hormonal health is out of balance, and/or your body is under consistent stress, your menstrual cycles will let you know. Changes in severity of PMS and menstrual cycle irregularity is not a major immediate threat (and is very common), but it is also a message to you. Taking the time to slow down a little and tune into your body at this time might therefore prove a fruitful ritual in long-term wellbeing.