Chapter 5: Menstruation

Issues and the Days Before Your Period

To most women, the worst time of the month is during the first days of their period or the days leading up to it. The mood is not at its best and the tummy is aching. It can be anything from a dull pain to an excruciating pain that leaves you bedridden. Some women even feel nauseous as part of the deal. There is help. Some yoga poses alleviate menstrual pains, but results demand that you do the poses on a regular basis, at least a few times a week.

THE BREATH IS PART OF THE FOUNDATION

IN YOGA: The breath improves the blood circulation in your body and therefore your muscles get more oxygen. When we breathe deeply, our bodies are able to relax, which facilitates blood circulation and the body’s ability to pick up oxygen. When we stop our breath, or when we use shallow breathing, the body locks itself and pain arises. When we are hurting, we tend to strangle the breathing, but if you breathe into the pain instead, it will relieve the pain. That is my experience during menstrual pains.

The yoga poses and the breath facilitate in relaxing us, and when we are relaxed, the pain eases.

You should do the exercises on a regular basis to achieve the best results, four to five times a week for about 10-15 minutes is a good amount. Don’t put pressure on yourself, just follow the instructions carefully and try to keep the times. And first and foremost – be humble to yourself.

Health Tip

TO RELIEVE HEAVY BLEEDING

Press fresh lemon juice into cold or warm water and drink to cleanse your system. Lemon cleanses the blood and increases the body’s ability to get rid of toxins, which improves digestion and strengthens the immune system. Lemons also have an astringent effect that can keep the bleeding in check, if you have issues with a heavy flow.

TO ALLEVIATE PAIN AND SWELLING

Brew a cup of weak peppermint tea by using 0.4 ounces of peppermint and adding 2 cups of water. Add lemon juice from one lemon. Peppermint is antispasmodic and it aids digestion and alleviates flatulence. In addition, it is mildly stimulating and relieves menstruation.

Menstruation Issues

Allow the Body to Rest

During menstruation and pregnancy, loosening of the pelvis requires that the body rests. Allow yourself to rest and to not do the poses fully during the first few days of the menstruation. To achieve best results:

• Breathe! The breath is the most important part of yoga. Breathe deeply in through the nose and out through the nose.
• Wear comfortable clothes.
• Do this sequence four to five times a week.
• Take it easy during the first few days of your menstruation cycle.
• Don’t eat or drink an hour before or after these exercises to avoid energy being wasted on digestion.

Studies show that every third woman is suffering from menstruation cramps, and every tenth woman has such severe problems that she becomes bedridden during her menstruation. According to a study conducted at the University of Luleå, physical activities soothe the pains connected to menstruation. Young women suffer the most from menstrual pains, but the aches usually disappear after the first pregnancy.

A regular yoga practice can alleviate the menstruation pains in the long run but it will also give us time to go inwards and not stress, like we so often do as women when we hurry to get everything done. Before and during the menstruation cycle, we enter an entirely different state. Our hectic lifestyles don’t allow us to rest, not even during menstruation. Yoga will connect you to your body and you will feel more balanced in your life.

The yoga poses shown by yoga teacher

Hilda Norberg, 30 years old

“I found yoga in the Dales in 1997. That was my very first time trying out yoga. I’ve become more focused and approach things in a new way since I started practicing yoga. Yoga has connected me to my own body in a new way, and my posture has improved. The journey has been tough, but it has been well worth it. I have learned a lot that I would have been unaware of otherwise.”

Supta Baddha Konasana – Reclined Bound Angle Pose/ Butterfly

BENEFITS

This is a great preventative pose for menstruation issues. It opens up the groin and allows the lumbar to rest, the areas that usually hurt during menstruation pains.

HOW TO DO IT

• Lie on your back on the floor or a yoga mat, and support your back with a bolster or a pillow.
• Bring soles of the feet together so that knees are pointing out to the sides – like the wings of a butterfly.
• Stay in this pose for 3 – 10 minutes and breathe, preferably using your ujjayi breathing.

Frog Pose

BENEFITS

This pose has the same effects on the body as Supta Baddha Konasana. It improves the blood circulation and opens up the hips and groins.

HOW TO DO IT

Sit with legs underneath you, knees pointing out to the sides and toes pointing in towards each other like a butterfly, but instead of leaning back lean forward, preferably onto a bolster of pillow to support your torso. Lie like this and breathe for 3-10 minutes.

Supta Virasana

BENEFITS

Many women have issues with their bowel movements during menstruation. This pose aids the digestion, blood circulation, and energizes the legs, that tend to feel heavy during the period.

HOW TO DO IT

• Sit down with your shins alongside the outside of your thighs. Toes are pointing behind you.
• Recline onto your back. Support the lumbar and the back with a bolster or pillow.
• Stay like this for at least 25 deep breaths.

Virasana – Forward

BENEFITS

This is a restorative pose that lengthens the lumbar spine. It releases tension in the gluteus muscles, where a lot of tension accumulates during menstruation. All poses are calming to your mind, but this particular posture can really help you connect to what is inside of you. Another name for it is child’s pose and it is reflective and easy to relax in.

HOW TO DO IT

• Begin by sitting on your knees.
• Fold torso forward and let the forehead come to the ground. Try to keep your buttocks against your heels.
• Stay in this pose for at least 25 breaths.

Baddha Konasana – Bound Angle Pose/Seated Butterfly

BENEFITS

This pose is said to stimulate and strengthen the entire pelvic region. It also stimulates the heart and is good for blood circulation.

HOW TO DO IT

• Sit with the soles of the feet together in front of you. You can use a wall to make sure that you are sitting up straight. Press down the outside of the thighs towards the ground.
• Breathe deeply in this pose for 3 – 4 minutes.

Baddha Konasana against the wall

BENEFITS

The same as in sitting baddha konasanama, but here you relieve the legs from supporting weight, as they often swell during menstruation.

HOW TO DO IT

• Lie on the floor against a wall.
• Move the buttocks as close as possible to the wall. Swing legs up against the wall, but keep the butt on the floor. Rest the soles of the feet against each other, knees pointing out to the sides. Rest hands on the stomach or on the legs.
• Lie like this for 15 – 20 breaths.