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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It is important to practice Yoga in a way that makes it as safe and comfortable as possible. Thanks to the work of Iyegnar many beginners worldwide can now achieve Yoga postures where they could not before. Many Yoga posture snow have variations that include the use of tools in order to make them more accessible for people of all levels.  These tools also ensure that as a beginner, you practice your postures in a safe manner and don’t injure yourself. As you become more comfortable with each posture you can start to reduce the amount of tools you use as you will be able to more fully complete an Asana on your own.

• An armchair for support use. A wicker armchair is usually the most commonly used during Yoga as it gives you enough freedom of movement while still providing arm and back support. Armchairs are used as both support and for twists.
• A bandage wrap for around the forehead is often used to protect the forehead in bends. It is also used as a tool for reducing headaches when practicing Yoga to relieve your headache. Wearing a bandage can relive some of the pressure in your head.
• Belts are used to keep your elbows in or to help you catch a hold of your foot in forward bends if you can’t quite reach it on your own.
• A small bench or coffee table is used to arch the back and open the chest. It’s used in many Asanas and their variations.
• Blankets are commonly used throughout Yoga. If you are a beginner, you will need blankets for almost every single Yoga Asana you practice. Blankets are folded up carefully and used as support to ensure your postures are comfortable and easier to complete.
• A wooden block or a brick can be used to support your hand when postures require it to touch the floor and you can’t quite reach.
• Bolsters are typically used in supine postures to support the back and lift the chest.
• A door post can be used in the posture “Supta Padangusthasana” in order to support your raised leg.
• Ledges or window sills are great for holding onto during standing twists to allow your body to turn properly and as much as possible.
• A non-slip mat may be useful if your floor can be slippery. A non-slip mat is particularly useful for standing postures where grip is essential to safety.
• A pole can be used to increase your shoulder movement in postures such as “Uttanasana”.
• A small stool is useful in a few different ways for Yoga Asanas. IT can be used to support the thighs, or to support lifted legs in twists, standing postures or restful poses.
• A wall can be used in place of a ledge to aid in twists but is also very useful as a fundamental part of many inverted postures. They can provide both support and a sense of direction during your Yoga session.

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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