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Yoga practice during menstruation

Supta Baddha Konasana

During the month, from the first to the last day, it is recommended to focus on the practice of those asanas that help women to maintain health and not interfering with the menstrual period.
Asanas should be selected in such a way as to avoid wasting energy and hormonal disorders.


Menstruation – is taking place in a woman’s monthly cycle, in which blood is extracted from the uterus.
This is a purely physiological process caused by the woman’s body ready to play. The ovaries, the main female sex organs begin to work, highlighting the female germ cells or eggs, one of which matures each month. The maturation process begins at the age of 10-15 years and ends in 45-50 years. Lining of the uterus swells, becomes soft and to take an egg and feed it, is filled with an excess blood. If the egg is not fertilized, and the need to feed it blood drops out, the swollen epithelium and an excess of blood extracted from the uterus through the vagina in the form of bleeding. This vacuum is usually once a month and is called menstruation.

At the base of the brain is the pineal gland or pituitary gland, which consists of two parts – the front and rear. Secrets of the anterior pituitary gland to stimulate the reproductive functions of the female organism; Secrets allocated back shares, regulate the secretion and nourish the smooth muscle of the uterus, contributing to its normal functioning. The normal menstrual flow depends on the proper operation of the ovaries, and this, in turn, by the normal activity of the pituitary gland. Regular rhythm, or cycle, the ovaries also depends on the hypothalamus, which is closely associated with the pituitary gland.

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Recommendations on the implementation of asanas

Supta Virasana
Supta Virasana

Such postures as
Adho Mukha Shvanasana , Ardha Chandrasana and Utthita Hasta Padangushthasana help with profuse discharge, back pain and abdominal cramps.

Supta Virasana, Supta Baddha Konasana, Supta sukhasana, Matsyasana, Supta Padangushthasana III (performed using belts, blankets and Bolster) promote relaxation of muscle and nerve fibers, which in this period may be stretched and irritated. These poses also retain vitality. Those who suffer from shortness of breath, tightness in the chest, fluid retention, severe abdominal pain, irritability and impulsiveness will find that these asanas very effective.

Adho Mukha
Janu Sirshasana , Triang Mukhaikapada Pashchimottanasana , Ardha Padma Baddha Pashchimottanasana, Marichiasana , Parsva Upavishtakonasana, Adho Mukha Upavishtakonasana performed passively control the discharge of blood, soothe the stomach and give the rest of the brain cells. These asanas help those who suffer from headaches, back pain, heavy bleeding, abdominal cramps and fatigue. Sitting postures such as sukhasana, Virasana , Padmasana , Baddha Konasana , Upavishta Konasana , Gomukhasana help to eliminate tension and stress.

During menstruation should not attempt to perform daily activities program, which you are following in the remaining days of the cycle.
Although you will not deal with the usual intensity, time will not be wasted. You can achieve significant results in the emancipation of the joints, as it is a slow, gradual and non-aggressive impact is most profound and effective.

During menstruation should avoid inverted poses like
Adho Mukha Vrikshasana , balances on hand, such as Bakasany, backbends as Urdhva Dhanurasana , Kapotasana , “the body of tying a knot,” as in Yoganidrasane Eka Pada Shirshasana and abdominal compression, both in Navasane and Dzhathara Parivartanasane. During this period it is better to abandon pranayama sitting, if you do decide to do it that way, it should not take more than 15 minutes. Avoid Antara and Bahia Kumbaki, Uddiyana and Mula Bandha Bhastrika, Kapalabhati and Maha Mudra.

During menstruation can not do inverted postures, as
they prevent the release of blood. Those who tried to do so from the enthusiasm or disdainful attitude toward themselves, noticed that the bleeding is stopped abruptly. This is definitely bad for your health and can lead to the appearance of fibroids, cysts, endometriosis, and even cancer. This practice has had a devastating effect on the body.

Inversions have a number of features.
As mentioned above, they delay menstruation, however, during pregnancy they are not only safe, but also useful for the health of the woman and the fetus. These asanas are a boon for women prone to miscarriages.

At the end of the menstrual cycle begins with the practice of asanas inverted postures.
They have a strong health effects on the reproductive system and quickly restore hormonal balance.

Based on the book of the Gita Iyengar ”
Yoga for Women”

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