For women practicing Yoga at home or in a class, it is important to follow certain Asanas during menstruation. Practice of inverted postures can upset the natural flow of blood within the body and so should not be completed during menstruation. If you attend a Yoga class and it’s that time of the month, it may be more beneficial for you to skip the class if you feel you may be asked to do inverted postures. You don’t need to skip your Yoga altogether on that day though, you can still go to your classes if you feel comfortable with them, just ensure you take a time out whenever an inverted posture comes up. If you want to skip your lessons at this time, you can practice Yoga at home concentrating on some of the Yoga postures you already know that are suitable during menstruation.

The following Yoga Asanas for Menstruation take into account the changes your body undergoes during this time and are a combination of relaxing postures and those that are designed to ease the pain and discomfort menstruation can cause. Generally speaking you should avoid all inverted poses and standing postures that can be strenuous. When Asanas for menstruation are practiced regularly they can help to relieve cramps, backache and tension as well as promote regularity and consistency. Before you begin, make sure you are familiar with the posture Dandasana and Savasana found in “Three Simple Yoga Postures you cannot Live Without”.

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When you practice Yoga at home, you may not always be under the best circumstances to ensure you follow your routine properly. Today’s modern lifestyle puts much more pressure on your working day and removes much of our free time. Yoga requires regular practice in order for it’s benefits to take effect so it’s important to make sure you plan your Yoga Schedule properly and thoroughly and give yourself the best opportunities to stick with your chosen routine.

Firstly, when planning out your Yoga schedule, take into account how long you want to hold your postures. There is no time limit that is set in stone for Yoga postures. The longer you stay in a position the greater the benefits will be but on the other hand if you feel uncomfortable doing a certain Yoga posture you should finish it early instead for safety. If you find your personal schedule is already very full it may be necessary to break up your Yoga routine into smaller 10 minute sessions throughout your day. There is nothing wrong with this, just make sure you are comfortable with the time you have assigned to Yoga practice.

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Yoga can be used to treat a great many different problems such as headaches, stiff neck and shoulders, stiff hips and even backache. These specially selected Yoga Asanas are designed to be both beginner friendly and alleviate backaches in both the lower and upper back. You should not use these postures if you have severe back problems such as a slipped disc or fracture problems.

With continued practice of these Yoga postures for Backaches your back pain will gradually decrease and can even disappear altogether. These Yoga postures are particularly effective for people suffering from back pains that are as a result of poor posture.

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If you are a Yoga beginner, these three postures are the very first things you should learn before you try all those complicated twists and inversions. Make sure you are completely comfortable with these three postures and practice them regularly before you start learning anything else.

1. Tadasana  (The Mountain Pose) – Standing Posture.
This is the very first posture to be learnt before you begin Yoga sessions. Although it is a very simple pose it is a difficult one to master thoroughly. This posture requires equilibrium with energies, body and mind. This pose must be completed without postural defects but this will be achieved with time and practice through many Yoga postures.

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If you are looking to move on with your Yoga and add more postures to your personal regime you should start by building on the three simple postures of Tadasana, Dandasana and Savasana. You can find details of these three postures in “Three Simple Yoga Postures you cannot Live Without” if you are not already familiar with them.

Janusirsasana, other wise known as the head to knee pose, builds on the Dandasana posture which is a basic sitting down Yoga Asana. It requires you to start by sitting in Dandasana with the aid of one or two folded blankets for you to sit on. Once in this position you can bend your right knee to the side and move your heel towards your groin. Ensure the bent leg is perpendicular to your left leg and the heel is just touching your pubis area. Stretch out your left leg and lean forward slightly catching your left foot in your hands. You may need a belt or bandage to help you do this if you can’t reach. Stretch your body up ensuring your back is concave in shape. Then look upwards as you stretch your foot, ensuring your left knee remains straight. Stay in this posture for approximately 20-30 seconds and then switch legs.

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