Yoga classes are not only beneficial physical condition organism. They help to achieve peace of mind. Therefore, for many women, such a load becomes necessary and desirable every day. But is yoga allowed during menstruation? After all, critical days cannot be canceled, but everyone knows that physical activity in this period should be limited.
Read in this article
Is it possible to practice
Menstruation, especially in the early days, is accompanied by discomfort for many. But this does not mean that the entire period should be spent on bed rest, escaping from pain and pills. Of course, excessive physical activity can increase poor health, upset the balance of hormones. Therefore, it is contraindicated. But yoga contains, which do not require great physical effort, but, on the contrary, will help stabilize the condition and improve it.
If you perform them, listening to your own feelings, you can feel how pain and irritability go away, strength and peace come. Relief of well-being leaves no doubt as to whether it is possible to do yoga during menstruation. After all, the menstrual period is not a disease, but one of the natural states.
Asanas to Avoid
Complete yoga classes include enough difficult exercises, which become available for execution only with time and experience. Moreover, you should not do them during menstruation. After all, complex asanas involve an intense effect on the body as a whole, including the reproductive organs. And on critical days, they already endure a large load.
Therefore, in this period, poses in which you want to be in a position upside down should be excluded. With it, blood flow is inhibited, blood stagnation is formed in the small pelvis, which provokes the development of gynecological diseases:,. In this regard, kundalini yoga during menstruation should be performed without exercise:
- Sarvangasana;
- Halasana;
- Agni Pranayama;
- Mula Bandha.
It is also undesirable to do:
- Sirshasana;
- adho-mukha vrishkasana;
- Halasan;
- Vrishchikasana;
- pincha mayurasana;
- Viparita-karani mudra;
- Bakasan.
Characteristic of many practices are exercises involving twisting. Yoga during menstruation, the complex of asanas which forces you to transfer pressure on the abdomen and pelvis, is also contraindicated.
These are the poses:
- Mayurasana;
- Navasana;
- Shalabhasana;
- Jathara Parivartanasana.
They lead to increased blood supply to the uterus, stimulate the activity of its muscles, which is unacceptable during menstruation. Also operate:
- Nidrasana;
- Pada Sirshasana;
- Padma parivritta asana.
They force you to literally “tie into a knot”, and this leads to increased intra-abdominal pressure. During menstruation, it is a provocateur of pain and intense discharge.
The practice of yoga during menstruation, which involves exercises with the deflection of the spine, is not recommended for the same reasons. Kapotasana and Ardha Chakrasana will have to be postponed.
However, some women, without prejudice to health and well-being, continue to do the whole complex of asanas during menstruation. This opportunity exists only for those who have a long practice of yoga (more than 2 years) and absolute health. But in this case, the first 2 - 3 days of menstruation, the intensity of classes should be reduced.
Asanas suitable for critical days
And yet, full-fledged yoga classes during menstruation are possible. There are exercises that do not directly affect the pelvic area and abdomen, do not disturb the blood supply. These are the poses:
- Uttanasana;
- Vrikshasana;
- Utthita trikonasana;
- baddha konasana;
- Balasana;
- Savasana;
- Archa Chandrasana;
- Adho Mukha Sukhasana;
- Jana Shirshasana;
- Marichiasana;
- Adho Mukha Virasana;
- Upavishtha Konasana.
It is not necessary to use all the allowed asanas, you need to choose those that give the greatest comfort. They will help proper oxygen metabolism, restore normal cellular respiration, eliminate toxins and relax. All this is especially important during menstruation.
The main thing is not to get hung up on unimportant well-being. But if it worsens, the session should be stopped. This may mean that the woman is still overdoing it or she has gynecological problems.
Useful yoga during menstruation to relieve pain. Postures that help eliminate it:
- Padmasana;
- Virasana;
- Vajrasana;
- Gomukhasana;
- Sukhasana.
Here the rules are the same: breath control, moderation. If the volume of allocations during classes has increased dramatically, they need to be completed. However, at correct execution exercises, compliance with other conditions, the absence of gynecological pathologies, there are no problems, on the contrary, the state of health improves.
Useful video
About yoga for women during menstruation, see the video:
The effect of exercise on menstruation
Correct asanas have not only a momentary beneficial effect on menstruation. Classes lead to a whole range of positive changes:
- the volume of secretions returns to normal, regardless of whether there was their number or;
- weight is removed and;
- irritability, apathy, characteristic of critical days, cease to disturb, but spiritual comfort comes;
- do not disturb the sacrum, which in some women are stronger than from uterine contractions.
In addition, yoga during menstruation is an excellent prevention of gynecological diseases. After all, exercises help stabilize the blood supply to the pelvic area, relieve congestion. Some women after regular classes, which do not stop, but change during menstruation, were able to get rid of infertility.
Despite the obvious benefits of yoga, you need to start it after consulting a doctor. This is especially important if we are talking about continuing the practice on critical days. But even in the case when there are no contraindications to it, it is necessary to observe the measure in the intensity of classes.
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Yoga to normalize well-being during menopause is not complete without this asana. You need to lie on your back in a comfortable position.
Let's talk about us girls. Surely each of you wondered if it is possible to do yoga during menstruation. Are all asanas worth doing? And how not to harm your body? Or maybe you should stop exercising altogether? Now we will analyze this topic piece by piece, and you will never again doubt whether you should go to yoga “these days”.
Nature very wisely arranged a woman, endowing her with a special gift - once a month to automatically cleanse her body on a physical and emotional level. That's right, because after menstruation everything returns to normal: appetite, well-being, and mood. Healthy menstruation regulates many of the vital flows of the female body, over and over again returning us to a state of harmony with the world.
If this process were not accompanied by abdominal pain, copious discharge, general malaise and a sharp change in mood, we would happily wait for the start of a new cycle every month. And now it's time for good news: it turns out that yoga during menstruation is not only not prohibited, but even highly recommended, as it helps to cope with many unpleasant symptoms of menstruation.
Practice is really able to regulate the cycle, relieve spasms and harmonize the mental state on special days for a woman. It is only important to know which asanas should be refrained from, and which ones, on the contrary, should be emphasized during this period.
On critical days, along with the flow of blood, the woman's body removes toxins that have accumulated over the month. For this reason, during menstruation, one should not practice inverted asanas: a headstand (Shirshasana) on the shoulder blades (Sarvangasana) and on the hands (Adho Mukha Vrikshasana), a forearm stand (Pincha Mayurasana) and a plow pose (Halasana).
But it is from inverted poses that it is recommended to start practicing after menstruation (not earlier than 8 hours after the last allocation), and perform them daily until the next cycle begins. Since such postures have a strong healing effect on the reproductive system and quickly restore hormonal balance.
In addition to inverted poses, it is desirable to exclude from practice for the period of menstruation asanas that exert strong pressure and tension in the abdomen, such as the Peacock pose (Mayurasana), the Boat pose (Navasana), the Locust pose (Shalabhasana). As well as asanas, “tying the body into a knot” - the pose of Yogic sleep (Yoga Nidrasana), the pose with the leg behind the head (Eka Pada Shirshasana) and others.
In many sources, menstruation is a contraindication to Root Lock (Mula Bandha) and Abdominal Lock (Uddiyana Bandha). They, as well as some pranayamas - Blacksmith furs (Bhastrika), Radiance of the skull (Kapalbhati) and Breath of Fire (Agni Pranayama) - it is advisable to exclude from practice 1-2 days before the expected start of the cycle and return to their implementation immediately after menstruation.
In general, during menstruation, it is better to significantly reduce the load and focus on loosening the joints, smooth stretching, relaxation and meditation. Slow, gradual and non-aggressive impact will be the most profound and effective during this period.
And now the most interesting. It turns out that a whole group of yoga poses is aimed at alleviating the symptoms of menstruation. You probably know these asanas, but did not suspect their miraculous power. For example, the Crescent Moon Pose (Ardha Chandrasana) and the Leg Stretch Pose (Utthita Hasta Padangushthasana) help with heavy discharge, back pain and abdominal cramps.
Also shown during menstruation are the Fish Pose (Matsyasana), the Reclining Butterfly Pose (Supta Baddha Konasana), and the Reclining Warrior Pose (Supta Virasana) using a bolster or rolled up blanket under the back. These asanas improve blood circulation in the pelvic area, relieve pain and cramps during menstruation, and calm the nervous system.
Most sitting postures (Sukhasana, Virasana, Padmasana, Baddha Konasana, Upavishta Konasana), as well as all kinds of forward bends from a sitting position (Adho Mukha Virasana, Adho Mukha Sukhasana, Janu Shirshasana, Triang Mukhaikapada Pashchimottanasana and others) calm the stomach and help control blood flow . In addition, these asanas relieve headache and fatigue, eliminate insomnia and help to cope with stress.
Experience shows that no two women are the same. For some, menstruation does not cause any trouble at all, while someone waits with horror for the onset of a new cycle. Those who regularly practice yoga get used to monitoring the state of their body. Thanks to this habit, you can easily understand which of the listed asanas is more suitable for you. Be sensitive, listen to your body, and it will answer all your questions.
In this article, you will find questions from readers and answers from an experienced yoga instructor. Tips and practical advice help to correct irregular periods and other problems that violate women's health.
When Should Irregular Periods Be a Concern?
There is no woman whose menstrual cycle is perfectly regular, for there are no two events in nature that are completely identical. Each period is unique, even within the same cycle, so there is no need to worry about any changes we notice in our monthly cycle.
Only when persistent irregularity appears can one begin to worry about women's health.
Below are some of the most frequently asked questions by women regarding health, menstruation¹ and yoga.
If a woman comes to her yoga teacher for help with menstrual irregularities—too scanty, profuse, heavy—the most valuable piece of advice a master can give is to see a doctor immediately.
A complete medical examination will clarify the exact nature of this problem, which can have so many causes.
Menstrual irregularities are often a sign of other disorders or illnesses that can lead to serious complications if not properly treated.
When the doctor has ruled out such a possibility, the most suitable practices can be selected to establish harmony and balance on the physical and spiritual planes.
Can we practice yoga during menstruation?
- During the intense flow of blood, asanas should not be practiced.
Sirshasana and Sarvangasana should not be practiced at all, even if menstruation is normal. However, pranayama, meditations and other practices can be continued as usual.
Yoga considers menstruation as a very fruitful time for the practice of Sadhana, as women are more sensitive and psychologically stronger during this period. Also one should pay more attention to Japa² and Dhyana³ at this time.
- My daughter is 18 years old, and the female figure has already begun to develop, but so far she has not had her period. I am very worried about this.
- Most girls experience their first period at 11 or 12, but it can be any time between 9 and 18. If your daughter is healthy in all other respects, then it is possible that she just has a late development.
However, the lack of periods may be due to hormonal imbalances or emotional factors.
If the doctor finds no cause for alarm, she should practice 12 rounds of Surya Namaskar every morning.
I am only 49 years old but my periods seem to have stopped except for occasional irregular spots and smears. Pretty sure it's too early for menopause.
The average age at which menstruation stops is 48-49 years, but a woman can reach this phase in her life cycle at any time between 40 and 55 years of age. Doctors say that women who menstruate early usually end later.
However, irregular patches or "blow-through" bleeding between periods can be caused by an infection of the reproductive system (pelvic inflammatory disease) or polyps (protrusions that grow on the lining of the uterus at or near the opening of the uterus).
If doctors see no cause for concern, start a yoga practice to harmonize the condition and reduce any physical discomfort that may accompany menopause. Especially inverted asanas such as Shirshasana (headstand), Sarvangasana (shoulderstand) and Halasana (plough).
- My periods normally last five days, but for two months they were only two days, and in the last month they were not at all. I also sometimes feel nauseous in the morning.
- The most common reason for the cessation of menstruation is pregnancy, and this seems to be your case, since you experience nausea in the morning. For some women, menstruation stops immediately after conception. But for others, it may last 2-3 months, although the course is short and meager.
If you are taking birth control pills, they may not have the right hormone composition for your individual system and may be suppressing your periods.
After giving birth, periods will return again, usually after 6 weeks or so if you are not breastfeeding.
Often during lactation, menstruation does not come.
If you have been using birth control pills and stop taking them, your first period will probably come in 6 weeks.
“I have always had regular periods, but since I left home and went to college, my periods have stopped.
- Very few women actually have regular periods, as many situations in life act on the hormones that control the cycle.
Parting with home, an over-stressed student life can lead to emotional stress and a violation of women's health. This may be enough to stop periods for a while.
Some women are more sensitive in this regard than others, but a temporary delay in menstruation is possible with any major life change.
This may be due to a long trip, a change in the rhythm of life (moving from a village to a city or vice versa), a radical change in diet or climate, grief from the loss of someone close, the beginning of a married life, or any other intense emotional experience.
Illnesses - fevers, intestinal disturbances, obesity, even severe constipation, can also stop menstruation for a while.
If you have consulted with your doctor, start practicing Yoga Nidra regularly. It will bring deep physical and emotional relaxation and will help in your studies.
You probably also need in large numbers exercise, so add dynamic asanas to your program: Science Sanchalan, Chaka Chalanasana, Shashankasana, Marjariasana, Shashank-bhujangasana and Druta Halasana.
My periods come regularly, but so often! Usually in 21-22 days. Is there anything wrong here?
Check with the doctor, but don't worry too much. The average cycle is 28 days, although your period may be as short as 20 days or as long as 36 days but still be normal.
If you practice asanas, pranayama and meditation regularly, your cycle may become a little longer.
My periods are very heavy and last a week. This is fine?
- Normal periods can last from 2 to 8 days and 4-5 days on average.
Usually comes out 4-6 tablespoons or 2-3 ounces of blood. If you are bleeding very heavily, it is important to distinguish between menstrual flow and hemorrhage (bleeding from internal disorders).
If the flow occurs with a feeling of "flow" or "flooding", perhaps the bleeding is due not only to the destruction of the surface layer of the inside of the uterus.
Excessive bleeding can be a symptom of either endometriosis or uterine fibroids.
Endometriosis occurs when tissue normal to the uterus grows somewhere else—often the bladder and intestines. This disorder is quite common in women in their 30s and 40s and requires the attention of a specialist.
20-25% of women develop a fibrous tumor of the uterus, which is a growth of hard fibrous tissue in the uterus due to incomplete separation of the membrane.
A small percentage of uterine fibroids are cancerous. This condition can be difficult for the bladder and colon. It is most important in the case of heavy periods to find a qualified doctor.
If your medical examination shows that your problem is due to a hormonal imbalance, then learn Antar Mouna or Yoga Nidra and practice them with the following asanas: Sarvangasana, Halasana, Kandharasana, Ardha Matsyendrasana, Bhujangasana, Shalabhasana, Dhanurasana and Paschimottanasana.
Since I stopped eating meat, my periods have stopped. This has happened to some of my vegan friends, but we all feel like our health has improved like never before.
“Diet affects every aspect of women's health, including menstruation, and it's now been established that a high-protein, meat-based diet can be the cause of pain and heavy periods.
Often, when switching to a vegetarian diet, periods are temporarily suspended, but when they come back, they usually pass without problems.
Women on a plant-based diet (grains and vegetables, no milk or other animal products) may stop menstruating. However, examination of her normal vaginal discharge shows that her hormones are functioning and there is no loss of biological femininity.
Such women, however, lead an active married life and give birth to healthy and happy children.
“Is it normal for menstruation to stop when a person takes on spiritual life?”
- There are certain spiritual practices that can reduce menstruation or even eliminate it for a while.
Some practices work directly on the sputum gland (Shirshasana), others deflect prana from its downward movement (Mahabandha), others bring one-pointedness of the mind and complete sublimation of sensual desires (Dharana, Dhyana, Samadhi).
However, this only happens when these practices are done intensively (for example, if Shirshasana is held for two to three hours at a time), in combination with a yogic lifestyle, under the guidance of a teacher.
The cessation of menstruation in itself is not yet an indicator of spiritual development. Often this is a signal of physical or emotional imbalance, which is best addressed by a combination of medical advice and a balanced program of yogic exercises.
True spirituality comes with the predominance of sattva, purity and light on every level of our being.
Sattva on the physical plane means the harmonious and balanced functioning of the body in accordance with the laws of nature. This applies to every aspect of life, including the menstrual cycle. Through yoga we do not get rid of the natural functions of the body, but we purify them so that they do not distract the mind.
Nava Yogini Tantra
Notes and feature articles for a deeper understanding of the material
² Japa is the spiritual practice of meditative repetition of mantras or the names of God in Hinduism (Wikipedia).
³ Dhyana - contemplation, "a special concentration of consciousness on the object of contemplation." In all Indian religions, dhyana leads to a “calming of consciousness”, and subsequently to a complete stop for some time of any mental activity (
The practice of yoga today is very popular, and this is not surprising, since in addition to physical health she brings harmony to spiritual world, changes the attitude to life and its image. Today we will talk about yoga for women during critical days: is it possible to practice it at this time, as well as what benefits or harm classes can bring.
yoga during menstruation
Every woman knows that during menstruation, physical activity on the body should be minimal. Is it worth it to give up yoga at all or can they be useful in some way - let's figure it out.
Benefit
The practice involves asanas that are simple to perform, but have obvious beneficial effects on the body, especially with regular practice. 
Benefits of doing these asanas:
- reduction of pain;
- elimination of spasms;
- elimination of headache;
- reduction of pain symptom in the chest;
- decrease in the abundance of secretions;
- reducing irritability and calming the nervous system;
- normalization of hormonal levels.
Did you know? In Latin America, archaeologists have found tablets with drawings of postures that are very reminiscent of some yoga asanas. Artifacts date back 5000 years.
Harm
Harm from classes is possible when using positions prohibited during this period. These include inverted asanas and those that are accompanied by a strong load on the abdominal region. 
Why such exercises cannot be performed, Ayurveda explains: these asanas prevent the natural cleansing of the female body, close the chakras (psycho-energetic centers) and do not release the accumulated negative energy, which creates general disharmony.
Doctors' opinion
A number of studies have been conducted at Stanford University on female physiology and the effect of sports on the body during menstruation. As a result, a curious discovery was made: during the critical days, the female body is comparable in endurance to the male. The thing is that during this period the hormonal background changes: the level of female hormones decreases significantly, endurance increases due to the acceleration of metabolism.
Therefore, adequate training is not only not contraindicated, but rather welcome. Moreover, during physical activity, the body in large quantities produces endorphins, known as the happiness hormone. 
The opposite opinion is expressed by the obstetrician-gynecologist E. P. Berezovskaya. She claims that during menstruation physical exercise are contraindicated because they can lead to even more bleeding. Elena Petrovna claims that due to increased pressure on the abdominal region, endometrial detachment is possible, therefore, the less activity, the healthier the woman.
Most doctors do not dispute the possibility of doing sports in general and yoga in particular during menstruation, but insist on a preliminary consultation with a gynecologist.
Did you know? In the USA, a yoga system has been developed for ... dogs. Veterinary instructors help pets learn techniques to improve flexibility and endurance.
Inappropriate asanas during the cycle
During this period, women are contraindicated in postures that require such movements as a sharp turn, twisting in the abdomen, turning the body upside down - all of which can provoke gynecological complications. The most dangerous of them are fibromas, endometrial exfoliation, cysts, in some cases there are risks of developing oncology. Let's look at the forbidden positions in more detail.
The photo shows that this asana makes the muscles of the abdomen and pelvis tense. Tension is experienced by all organs of the lower part of the peritoneum, including the uterus. 
Karnapidasana (asana of the ears between the knees)
When performing the asana, the body partially assumes an inverted position, in which the pelvis is at the top, which can provoke a reverse flow of blood. 
This posture is also inverted, in addition, the lumbar region is strongly arched, and the abdominal muscles are stretched and tense. 
Bhekasana (frog asana)
In this case, the stomach serves as a fulcrum, and all the load falls on it. The uterus is compressed, the hips and lower back are tense. 
Marichiasana II, III (asana of the sage)
Both versions of the sage pose are performed with a sharp turn of the body, compression abdominal muscles and pelvic organs. The uterine cavity experiences additional pressure due to the position of the legs. 
Viparita Karani (Reversed Asana)
This position of the body is contrary to the natural mechanism of cleansing the body, the blood flow is directed in the opposite direction. Holding the body, the woman involuntarily strains the abdominal muscles. In addition, the load falls on the lumbar. 
Ardha Navasana (half boat pose)
In this case, the efforts of the abdominal muscles are also required, which leads to squeezing of the uterus and can increase bleeding. 
Important!Thoughtless exercises, the implementation of exercises prohibited on critical days can provoke, in addition to the problems already listed above, a failure in the menstrual cycle.
Permitted exercises
In many types of yoga, in particular in kundalini, there are exercises that help normalize the cycle, help to relax and alleviate the painful condition of a woman during menstruation. They need to be performed regularly, and during critical days - in a lightweight version.
Stretching exercise, which has such an effect:
- relaxes and stretches the spinal column;
- reduces pain in the lower abdomen;
- improves blood circulation and gently massages the internal organs;
- helps to get rid of insomnia, anxiety;
- relieves headache;
- charges with positive energy, opening the chakras;
- reduces psychological and mental stress.
Technique:
- Starting position (IP) - standing.
- Feet together, legs and back straight, palms resting on the hips.
- Take a deep breath, as you exhale slowly bend forward. Try to tilt from the hips without arching at the waist.
- We continue to tilt down to the feet without bending the knees.
- The palms should touch the floor, while the back is relaxed.
- Hold for a minute, slowly straighten up.
Video: Uttanasana In the early days, it is recommended to use a lightweight version without a full inclination to the feet. In this version, it is enough to bend, forming a right angle of the body and limbs. You can lean on the back of the chair with your hands, relaxing the abdominal muscles.
In kundalini, this is a posture for relaxation. Its main meaning is complete relaxation body and spirit, achieving peace, psychological and mental balance. Asana helps to get rid of anxiety states, let go of negative emotions, improve sleep.
Performance:
- IP - lying on your back.
- Spread your legs to the sides at an acute angle.
- Stretch your arms along the body.
- Feel how all the muscles relax.
- For long-term relaxation, you can take cover with a blanket.
Benefits of Asana:
- allows you to escape from restless thoughts;
- normalizes biological rhythms;
- reveals chest, contributing to a deeper and more correct breathing;
- stretches the spine;
- strengthens the muscles of the small pelvis;
- tones muscles;
- relaxes the nervous system.
Technique:
- IP - standing.
- Keep your back straight and look straight ahead.
- Raise bent in knee joint right leg.
- Turn it to the side and rest your foot on the inside of the left thigh, as close as possible to the inguinal zone.
- The toes point down.
- While inhaling, gently raise your hands up, joining your palms, as in a prayer position.
- Concentrate your eyes on one point, linger for a minute in this position.
- Repeat on left leg.
With painful periods, vrikshasana is performed with your back against the wall.
Video: Vrikshasana
The beneficial effect on the body is as follows:
- relieves headaches;
- stretches and strengthens the back muscles;
- restores psychological balance;
- improves the functioning of the pulmonary and circulatory system;
- gives flexibility to the hip belt.
Sequencing:
- IP - standing.
- Taking a deep breath, in a jump, spread your legs to a width of about 1 m.
- Raise your arms to shoulder level, parallel to the floor, palms down.
- Turn the foot of the left foot to the side, right in place.
- Gently bend down to the left leg without changing the position of the hands and without turning the body.
- Hold on for a minute.
- Then repeat on the right leg.
During menstruation, this asana is performed at some kind of support, resting your hand on your lower leg.
Important!In order not to experience discomfort, the jump in this asana can be lowered, immediately taking the position necessary for performing.
Benefits of exercise:
- improves blood supply to the pelvic organs;
- stretches and strengthens the muscles in the pelvic area;
- helps to relax the nervous apparatus;
- reduces spasms;
- reduces the amount of waste.
Sequencing:
- IP - sitting.
- The back and legs are straight.
- Slowly, bending your knees, pull them to the inguinal area with your feet.
- Bring your feet together like palms in prayer.
- The knees are maximally deployed to the sides, the hips are open.
- Try to keep your knees on the floor.
- Stay in this position for half a minute.
- Breathe deeply and evenly.
During menstruation, asana is performed while sitting on a bench or a hard pillow.
Balasana is a pose of relaxation, it helps to relieve nervous tension, clarify thoughts and get rid of fatigue. In physical terms, asana helps to relax the muscular belt, stretch the spine.
Technique:
- IP - kneeling.
- Lower your buttocks onto your heels.
- Spread your knees shoulder-width apart.
- Lower yourself forward, head on folded hands.
- Stay in this position for a time that is comfortable for you.
The benefits of this asana are as follows:
- it gently stretches the muscles (thighs, groin, spinal column, shoulder girdle), the body feels light and flexible, on lumbar feeling less pressure
- smooth execution calms psychologically, eliminates anxiety and fatigue;
- blood circulation improves, muscles become liberated, which relieves headache and abdominal pain.
Performance:
- IP - sitting on the floor.
- The left leg is straight, the toe is pointing up.
- The right leg is bent at the knee, the foot is pressed against the inner side of the thigh of the left leg, the heel touches the inguinal region.
- The knee of the bent right leg touches the floor.
- The back is straight and relaxed.
- Slowly lower yourself onto your left leg, clasping her foot with your hands.
- Repeat the exercise on the other leg.
If pain or bleeding intensifies after exercise, the reason may be due to improper exercise. If everything was done correctly, then you may have a gynecological problem.
In conclusion, we note: during the period of critical days, classes should be as light as possible. All poses are performed with relaxed abdominal muscles, do not forget about even breathing. Correct and regular practice will greatly facilitate the life of a woman during menstruation, both on a physical and psychological level.
Video: Yoga practice on critical days
