Yoga During Menstruation

A common question I get from my students is, "Should I practice yoga on my period?" My answer may be a little controversial, so let me give a little bit of historical context before I answer.

The Patriarchy Has Little to Say About Your Monthly Flow

Most classical yoga texts like the Yoga Sutras of Patanjali or the later Hatha yoga manuals were written and transmitted by male practitioners, often ascetics.

A lot of early yoga traditions leaned toward renunciation - the practice of moving away from the body, society, and domestic life. Their focus was liberation via control of the mind and body and subtle energetic practice, not the cyclical, embodied experiences of people who menstruate. Contrarily, menstruation is tied to fertility and cyclical behaviours of the body’s material processes.

So it’s not surprising that menstruation was rarely discussed in any text; it simply wasn’t part of their lived reality. Both women and menstruation were often seen as distractions from spiritual goals in ascetic traditions. When I first started practicing yoga, I did a deep dive into Hinduism for the first few years and began regularly attending the temple for puja. I quickly learned, much to my dismay, that in many historical South Asian contexts (not just Hinduism), menstruation was associated with ritual impurity, and I wasn't welcome to the temple I was attending while bleeding.

Historically, this excluded women from certain ritual practices, and a lot of male practitioners avoided the topic in formal teachings, so instead of being explored, menstruation in practice was often ignored. That isn't to say the menstrual knowledge didn't exist. It likely existed within oral traditions within women's communities, but it was certainly less likely to be written down and preserved. Some Tantric traditions are also more body-affirming and include talk about energy cycles and the sacredness of the body. But even there, explicit discussion of menstruation is still relatively rare or symbolic rather than practical.

Every Body that Menstruates is Different

Here's my personal take as a yoga grandmaster who has studied extensively both in India and Canada over the past 20 years: There is no one answer that works for every body. I choose to practice yoga during my period, most months. I have some months where I do not practice. On the months where I opt to, I try not practice on the first or second day of my period when bleeding is at its heaviest, however, I return to my practice once bleeding has slowed. Sometimes I am scheduled to teach and my period catches me off guard. On those days I pass on asanas that require me lifting my pelvis or hips.

Some practitioners may feel compelled to keep up their practice. Others may feel compelled to rest. Yoga asks us to listen to our bodies in real time, and be responsive. That said, if you decide to practice during menstruation, it’s my recommendation that you avoid inversions such as parvatasana (downward dog) or adho mukha vrksasana (handstand).

Apana prana is the downward flow of energy that carries waste out of the body.

Menstruation is one way waste leaves the body. In regular fertility cycles the uterus builds up a thick, nutrient-rich lining in preparation for a potential embryo. If fertilization doesn't occur during ovulation, the corpus luteum degenerates over the luteal phase, causing progesterone levels to fall. This leads to the endometrium breaking down and shedding, and the tissue, along with blood and mucus, is discharged through the vagina. Modern research suggests that shedding the lining is a defence mechanism. If an embryo were to implant unsuccessful the shedding of the entire lining helps to prevent infection. Apana prana is the downward flow of prana that carries waste out of the body. Normally, when we think of apana prana, we might think of urine, feces or sweat, but menstrual fluid is also apana prana, that is, the body releasing what is no longer needed. Inversions slow the natural flow of apana prana and stimulate udana prana (the upward flow of prana). During inversions, the uterus is pulled towards the head, stretching the broad ligaments. This can cause heavier bleeding and cramping. You may have already noticed looser bowel movements during menstruation; this is due to increased heat in the body at this time, stemming from inflammation in the pelvic region. Practices like kapalbhati, uddiyana bandha, and nauli kriya generate heat in the lower body, which can also lead to both heavier bleeding, and more intense "period poops".

Should you choose to continue your asana practice while you menstruate, these are some asanas you could consider practicing. Clockwise from top left:

• Sulabh Pawanmuktasana

• Paschimottanasana

• Balasana

• Baddha Konasana

Not feeling up to an asana practice? No worries – there are many ways to practice yoga. Here are some other yoga practices to consider in lieu of asana:

• Yoga Nidra (yogic sleep)

• Bhramari Pranayama (humming bee breath)

• Meditation (take time to rest and self-observe)

• ॐ Mantra (chanting om)
  

You can find on-demand yoga videos for all of these practices by heading over to Steam Now.