Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga for Women: Yoga Sequence for Menstruation
Some women during their menses experience pain, cramps, heaviness, bulky abdomen, heavy menstrual bleeding, energy loss, disturbed digestive system, trouble with sleep, irritable mood swings, etc. All these symptoms make the entire duration of menstruation, challenging and stressful.
For a lot of women, practicing yoga during the menses can be uncomfortable as they may experience uneasiness in the breathing process due to their heavy and bulky abdomen. Therefore, it is essential to start the practice of yoga before the menses phase, to help prepare the body and mind for the right techniques of movement and breathing processes.
While following one of the most important rules in the practice of yoga - 'listen to your body,' the given yoga sequence for women can be adapted and practiced as deemed fit. Yoga teachers should keep in mind the different nature of women, their symptoms during menses, and how responsive they are to the yoga practice. Being aware of these will help the teachers modify and adjust the yoga poses as and when required.
The structure of the given 'Yoga Sequence for Menstruation' is explained below:
Opening: Under this section, the given yoga sequence is done before the start of the menses. It is best done on those days when there are no menses at all. These poses are done to build energy while opening the various muscles in the body, specifically the abdominal ones. The practice here is intense but not dynamic, focusing on preparing the body for cramps, heaviness and mood swings during menses. The sequence ends with a rest poseSavasana (Constructive Pose) Bent Legs Upper Body On Bolster.
Centering: Under this section, the given yoga sequence is done during the women's menses ranging from 1 to 8 days or more. The yoga poses are mainly practiced to listen and connect to the body with the slow and deep breathing process. Deep stretches for the abdomen, lower back, and the pelvic floor muscles are the focus. The yoga sequence ends with some breathing techniques and with the rest poseSalamba Bharadvajasana (Supported Bharadvaja Twist).
Cool Down: Under this section, the given yoga sequence is done after the end of menstruation. The important time is when the body works hard to recuperate and recover from the loss of blood and energy. The choice of yoga poses is done in a restorative way to cool the body while also supporting it. Breathing techniques are given importance here while the sequence ends with a rest poseSupta Virasana With Blankets (Reclined Hero Pose With Blankets)>
Yoga for Women: Yoga Sequence for Menstruation: Yoga Poses, Cues, Steps, and Breathing instructions
Yoga Sequence Builder for Yoga Teachers: Plan your yoga classes, build yoga sequencing foundation with sequence guides, and get yoga sequencing ideas with daily yoga sequences and reference cues.
Learn more at www.tummee.com
Students will do this set of sequence when approaching menses. It can be done for a week before or even the entire month during the non-menses days.
Each body reacts and responds to yoga differently, hence, watching changes that are not promising should be made a note. Adapting the sequence where ever required should be done to make it more promising and smooth.
Opening the abdominal muscles, muscles at the spine, hips muscles, and pelvic floor muscles are the areas of focus with the first sequence under this category 'Opening.'
B. From here:
Inhale - place the hands on the knees and extend the spine upwards.
Exhale - relax.
Inhale - begin to move the torso towards the left side taking the face and head towards the left side of the hips
Exhale - come towards the left side of the floor close to the left knee
Inhale - move towards the center and then right
Exhale - lift the torso up coming from the right side
Inhale/Exhale - moving in circles with the torso in Seated Torso Circles for about 6-8 breaths or 1 minute.
C. Moving the torso in circles is also called SUFI GRIND. This helps one to release all the tensions around the belly, lower back, pelvis area, abdomen, upper back and neck. At times just holding tensions at various parts of the body can lead to endometriosis causing discomfort.
D. While here, make sure connections to the body and breathing process is happening always. It's the breathing that does the healing process in most cases of yoga poses.
E. Release and repeat the other way going in anti-clockwise direction.
C. You could go slow and remain in each yoga pose for one breath, or go in a flow following the breathing with the movement of the body.
D. Doing the dynamic way helps to increase stamina by burning the excess fat as you go along. Burning excess fat is a good way to feel light all through the time (both during and after menses). At times excess fat causes heaviness and abdominal pain for women during their menses, hence, burning the excess fat is always welcome.
E. When doing this the slow and easy way, the muscles build in both strength and flexibility thereby acting as a great support to the respective organs in the human body. Proper functioning of the organs are always a good sign of good health. Hence, staying in each pose for 1 breath benefits by keeping the body healthy and fit.
A. Release and come to Downward Facing Dog Pose Variation Forearms.
B. Stay to relax for about 6 breaths. Hang on to this posture and breath taking the gaze towards the navel as you breath. Pull the belly in while tightening the abdominal muscles. Keeping the focus on Manipura (Solar Plexus) Chakra brings in two benefits; one it helps to keep the digesting in control, which at times is the cause for painful cramps and tightness at the lower abdomen, and the other is, it strengthens the core muscles and supports the organs helping them to function well.
C. You could place a cushion for the head as the idea is not gaining flexibility or strength at the shoulders or neck. The focus is the core and the pelvic floor muscles. It also benefits from improving the lower back related issues during menses.
Inhale - bring the left foot forward bringing the torso in a low lunge
Exhale - adjust the elbows and push the chest and the hips close to the floor.
Inhale - press the left thighs outwards bending the knee
Exhale - move the neck and shoulders keeping the gaze down.
Inhale/Exhale - to stay here for 6 breaths in Lizard Pose.
Inhale - release and come back to Downward Dog.
Exhale - relax for 2 breaths.
Inhale - bring the right foot forward and repeat the same.
Exhale - and remain for 6 breaths in Lizard Pose with right foot
Inhale - release to come back to Downward Dog.
B. Maintaining the balance while feeling the deep stretches in the inner thighs while the pelvic floor muscles are active is to be looked for. A great pose to work on the hips, back and the abdominal organs, mainly the reproductive organs.
C. Squeezing the hips while stretching the inner thighs helps to tone the muscles around the abdominal muscles.This further helps keeping the pain and heaviness around this area in control during menses.
Inhale - push the right thigh with your hands and twist the torso towards the right. The left elbow remains on the floor
Exhale - look up twisting and pushing the thigh.
Inhale/Exhale - to stay in Twisted Dragon for about 6 breaths.
Inhale - to release and come to Lizard Pose.
Exhale - to relax.
Inhale - bring the left foot forward and stay in Twisted Dragon for 6 breaths.
Exhale - push and focus on breathing.
Inhale - release and relax back in Downward Facing Dog.
C. A great way to open the psoas muscles which at times takes all the body pressure and stress. Relieving this muscles taking it in deep stretch will benefit women by reducing the aches, pain and heaviness during menses. At times even the flow during menses is said to reduce and in control.
D. Breathing right while staying in focus is very important to get the best out of any posture. Thinking positive too during the breathing and stretching should be encouraged.
E. The Lizard Pose and Twisted Dragon can be done in a flow too.