Menstruation is a time of intuition and deep insight, so embrace this reflective energy and just be with yourself.

Next time you’re menstruating, use this time for relaxation and practise the art of non-doing.

There’s a time to be active and a time to rest and I’ve always been a strong believer that menstruation is a time for resting, restoring and doing little or no physical exercise. During my teens, I’d skip school if I was menstruating on sports days, as there were rarely any non-physically demanding sports offered. Having to be at school at all during my period, sports day or not, was a blur of discomfort. I was usually in so much pain the first day or two I could barely focus mentally, let alone endure high jump relays.

Later, when I was studying my yoga teacher-training course, I developed my own premenstrual and menstruation sequence out of necessity, as there was no way I could last a dynamic 90-minute yoga class on heavy bleeding days. Even if I wanted to, my body refused and literally had me pinned to the floor!

Thankfully, those extreme tension days have subsided. My period is still regular with consistent flow but the bloating, cramps, sore lower back and excess heat have greatly reduced. I haven’t had to send my partner out to buy pain-numbing drugs in years and I’ve found that regular yoga with lots of restorative postures has helped balance my hormones.

Taking calcium and magnesium has decreased the bloating a lot, evening primrose oil has reduced the sore breasts and eating lots of iron-rich foods building up to and through my period helps keep my energy levels from completely bottoming out.

Looking back, however, I’m grateful for those painful years, as they taught me to go easy on myself, on my mind and my body. I had no choice but to stop and rest, to surrender. Today, I don’t practise yoga postures at all for the first couple of days of menstruation. On day three, I introduce some gentle sitting, hip-opening and forward-bending postures and by day four I’m usually feeling OK to do some non-strenuous standing postures. If, before my period, I’m feeling particularly premenstrual, I practise a lot of inversions, especially the shoulder stand, which really helps to release tension and heat from the body and calm the mind, often bringing on the menstrual flow.

 

Menstruation and physical exercise

Having taught yoga to a variety of women of all ages over the years, I’ve heard many different opinions on menstruation and physical exercise. I’ve seen many ways people change or don’t change their exercise and yoga practice during menstruation and I’m still surprised at how many women choose to push themselves physically during this part of their cycle.

As the uterine lining is shed in a downward flow from the body each month, it seems logical to be in postures that support the blood’s outward movement during menstruation. If the body is worked strongly during this time of releasing waste, to a point where the abdominal muscles and internal organs are tightened, the outflow can be restricted. If the body is inverted, such as in the shoulder stand, head stand or hand stand postures, the menstrual blood momentarily stops flowing. With this short-term restriction of the body’s natural inclination to move the blood out must come some long-term effects, so it seems unwise to continue strong exercise and dynamic yoga, especially the inverted postures. Some women I’ve spoken with, including yoga teachers, say they experience little or no changes in their energy levels during their period and often continue on with their normal dynamic exercise or yoga practice, including inversions. Then there are the majority of women who experience fatigue, heaviness and the desire to take it easy just before and during all or at least the first day or two of their menstrual period.

It would be wonderful to be able to share this sacred time of the month with other women friends, swapping stories and insights, eating good food and massaging each other with scented oils, but these days there’s usually not enough spare time to allow a few days of complete rest. What you can do, though, is choose not to exercise heavily, at least during the first few days of your period, and instead rest yourself in some deeply restorative yoga postures that calm the mind, soothe the nervous system and cool the body. Then, when menstruation is over, you can return to your active part of the month with more energy, clarity of mind, juice and inspiration for life — as well as more compassion for yourself and others.

Next time you’re menstruating, use this time for relaxation and practise the art of non-doing. Cancel that rigorous exercise class and, if possible, reschedule those appointments. The following postures should offer some relief for lower back pain, abdominal cramps, low energy levels, bloating, mental frustration and anxiety, and general feelings of heaviness. Even if you have only 10 minutes to spare in the morning or evening, practise with breath awareness and allow your body and mind to completely surrender.

 

1. Supta baddha konasana

 

Supta (supine) + baddha (bound) + kona (angle) + asana (posture)

The reclined bound angle posture helps release heat, tension, cramps and tight hips. Lie your whole spine over a bolster placed lengthways behind you. Keep your buttocks on the floor. Bring the soles of your feet together, allowing your knees to release down as your hips soften and open. Tuck in your chin and cultivate deep, full breathing. There is nowhere to go and nothing to do. Just relax. If there is strain in your hips, rest your knees on pillows or folded blankets.

 

2. Supta virasana

 

Supta (supine) + Vira (Indian hero) + asana (posture)

The reclined hero pose helps release tight hips, relieves cramps, cools the body and rests the mind. From a sitting position, fold your legs back so your feet are beside your hips. Roll your calf muscles out and sit with your bones into the floor. From here, lie back over a bolster placed lengthways to support your back (depending on your flexibility, you may need one to three bolsters). Tuck your tailbone under to lengthen out your lower back. If there is lower back pain, use more bolsters or folded blankets under your spine. Avoid this posture if there is strain.

 

3. Konasana

 

Kona (angle) + asana (posture)

This posture opens and releases tight hips, releases heat from the pelvis and reproductive area, relieves cramps and calms the mind. From a sitting position, spread your legs wide at an angle. Rest forwards, placing your forehead on a bolster (use as many as needed so there’s no strain) and with your arms lightly folded. Keep your legs slightly active and focus on sinking your forehead heavily into the bolster. Close your eyes and rest here for at least five minutes.

 

4. Easy kurmasana

 

Kurma (tortoise) + asana (posture)

With the easy tortoise posture, you turn your back to the world — literally — to get in touch with yourself and find a quite place within. Sit with your legs outstretched in front. Bring the soles of your feet together and, knees wide, slide your feet to create a diamond shape. Drop the front of your body forwards, sliding your hands under your knees to cup your feet. Let your head release to your feet, close your eyes and focus on the soft sound of your breath.

 

5. Janu sirsasana

 

Janu (knee) + sirsa (head) + asana (posture)

This posture opens the hips, cools the body and calms the mind. Sit with your legs extended straight out in front and then slide your right knee back so the heel of your right foot is close to your groin, the sole of your foot facing upwards. Move your knee back to open out the right hip more. Next, turn your torso to face over the extended left leg. Inhale to lift and lengthen from the front of your torso; exhale to extend forwards and down, lying over your left leg. Place your forehead down on a bolster and lightly cross your arms overhead. Rest here with your eyes closed for five to 10 breaths. When ready, inhale to come up and change legs.

 

6. Pascimottanasana

 

Pascima (back) + uttana (extension) + asana (posture)

The back extension pose helps release tight legs and hips, cools the body and relaxes the nervous system and the mind. From a sitting position with legs outstretched, inhale to lift and lengthen from the front, then exhale to lie forwards, placing your head on a bolster or folded blankets. Cross your arms lightly, close your eyes and allow your forehead to sink deeply (you may need more of a bolster or blankets to rest your head on until it’s comfortable). Be here for at least five minutes.

 

7. Sukhasana

 

Sukha (easy/happy) + asana (posture)

Throughout your cycle take the time to find inner stillness. Menstruation is a time of intuition and deep insight, so embrace this reflective energy and just be with yourself. To perform sukhasana, sit your buttocks on a bolster or folded blankets and simply cross your legs comfortably so your hips open and your knees drop down. Keep your back straight, place the back of your hands on your knees and bring the forefinger and thumb together, lightly close your eyes and begin to turn your awareness inwards. Be here for five to 10 minutes or until you feel peace within.

Jessie Chapman is the founder of Radiance Yoga Wellness Retreats and specialises in designing yoga programs for specific purposes. She has published four yoga books and has recently released the Radiance Yoga DVD for at-home practice featuring five relaxation yoga sequences and two dynamic Vinyasa yoga classes. W: www.radianceretreats.com