Can we do yoga during periods? this question is asked by many females. Now you will think why this topic came in mind ? Wait wait
Actually one of my female friend is taking online coaching for yoga practice. I must saw see really in fitness. she is really strong and flexible.
One day i noticed she skips 3-4 classes every month. I talked about it with her she told me that she cannot pratice yoga during periods.
She is my best friend and we really fight alot and we had a really heated arguement. To prove my point i researched on google
I found alot people donot about it and then after reading alot of articles and research.I came to a conclusion
so keep reading
Yoga helps you improve your physical fitness levels and keep you cramp-free during your periods.
However, certain yoga postures that include inverting the body should be avoided during this time as they can cause increased bleeding and vascular congestion, said Grand Master Akshar, an internationally acclaimed Yoga Master
No,it is not safe?
just joking
Yoga is a practice of breathing and holding completely different positions, referred to as asanas.
Many of the asanas are inversion positions, that need the head to be below the extent of the heart.
That’s why doing yoga throughout your period is usually considered debatable, and plenty of believe that it’s higher to avoid it fully throughout this point.
Others feel that some positions ought to be restricted.
Some people opt to ignore their amount and continue with their daily activities. Others are take it simple and wait until their symptoms have passed.
no matter however you are feeling regarding your amount, yoga might help with the symptoms that you just square measure experiencing.
What to avoid and why ?
In a yoga observe there are sure asanas that you just ought to avoid throughout period. the most kind of asanas are inversions.
These ought to be avoided throughout the period. The reasoning for this is often that after you practice inversions one kind of prana, referred to as a apana, that usually flows within the downward direction from the manipur chakra (naval centre) to mooladhar chakra (cervix), is reversed.
This is often helpful to assist increase the prana within the body and to assist awaken the kundalini however when menstruating it goes against the natural flow.
It will thus stop or disturb the period at now and cause alternative procreative issues afterward. one more reason is that in inversions the womb is force towards the top and causes the broad ligaments to be over stretched that cause partial collapse of the veins, departure open arteries to continue pumping blood.
This could cause tube-shaped structure congestion and increased menstrual bleeding. previously people used to suppose that inversions might cause endometriosis and infections however it's currently thought to not be the case.
Secondly, any terribly strong asanas significantly strong backbends, twists, arm balances and standing positions that place a great deal of stress on your abdominal and pelvic region ought to be avoided, particularly if you're going through plenty of pain at the time. The reasoning for this is often very logical.
If the pelvic region is causing spasm and pain why cause additional contraction and pressure to that area. conjointly these positions would like a lot of physical strength and sweat which may be lacking throughout now and might be depleted additional by the practice.
strong vinyasa and power yoga should be avoided for identical reasons. Surya namaskar, once done slowly and gently, are often helpful, but you should avoid if there's a great deal of pain or serious bleeding.
Thirdly, bandhas ought to be avoided for similar reasons. On a pranic level they move the apana upwards rather than down and physically they add additional contraction to an already tight region and within the case of uddiyan bandha increasing the heat which may cause heavier bleeding.
it should seem to be there are several positions that can't be practiced but this is not the case. several positions can still be practiced and plenty of additional positions which will not be in ones daily practice is incorporated and explored.
It's all regarding paying attention to the bodies accepting and acceptive that this is often a time of introversion, acceptance and balance.
Yoga Poses for period pain
Cobra Pose
1. Place your palms flat on the bottom directly beneath your shoulders. Bend your elbows straight back and hug them into your sides.
2. Pause for an instant trying straight down at your mat together with your neck during a neutral position. Anchor your bone to the ground.
3. Inhale to carry your chest off the ground. Roll your shoulders back and keep your low ribs on the ground. certify your elbows continue snuggling your sides. do not allow them to wing intent on either aspect.
4. Keep your neck neutral. Don’t crank it up. Your gaze ought to stay the ground.
Cat Pose
1. Start on your hands and knees, orientating your wrists beneath your shoulders and your knees beneath your hips.
2. Think of the spine as a line connecting the shoulders to the hips. attempt visualizing the road extending forward through the crown of the head and back through the tailbone.
3. This can be the position of a neutral spine.Keep the neck long by trying down and out.
Fish Pose
1. Come up to your elbows together with your forearms flat on the mat and your upper arms perpendicular to the ground.
2.Slide your body toward the mat whereas keeping your forearms and your chest in place by rolling your shoulders back and tucking your shoulder blades firmly onto your back.
3.Press your palms into the mat. you'll be able to tuck your hands beneath your butt if that looks like a additional stable position for them.
4.Lower the top of your head back till it involves the ground, gap your throat.Keep your legs engaged and your toes active throughout.
5.To come out, press powerfully into your forearms and lift your set off the ground. Then unharness your higher body to the mat
Bound Angle Pose
1. From a sitting position, bring the bottoms of the feet at the side of the knees bent intent on the edges, and interlace the fingers round the toes.
2. Inhale and press the hips down and reach the crown of the head up towards the ceiling. Drop the shoulders down and back and press the chest towards the front. Press the knees down towards the ground to open the hips.
3. Keeping the rear flat and therefore the chest open, exhale and gently pull your body forward. shut the eyes and stare up at the sense organ / sixth chakra.
4. Breathe and hold for 3-8 breaths.
Bridge pose
1. Lying on your back, bend each knees and place the feet flat on the ground hip.Slide the arms aboard the body with the palms facing down. The fingertips ought to be gently touching the heels.
2. Press the feet into the ground, inhale and carry the hips up, rolling the spine off the ground. gently squeeze the knees along to stay the knees hip breadth apart.
3. move into the arms and shoulders to carry the chest up. have interaction the legs, buttocks and mula bandha to carry the hips higher.
4. Breathe and hold for 4-8 breaths.
5. To release: exhale and slowly roll the spine back to the ground.
Reference
https://flo.health/menstrual-cycle/lifestyle/fitness-and-exercise/yoga-on-period/
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