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Yoga Practice For Women
Women have monthly and lifetime cycles that we must consider as we practice yoga. Certain poses and pranayamas are contraindicated during menstruation, others are helpful; post-menstruation one can structure one's practice to bring energy during the whole month; pregnancy has its own considerations; during peri-menopause one can tailor one's practice to help one to feel good. Knowing how to practice can help with all of these things.
During Menstruation
Complete Rest Is Advisable
Geetaji says in A Gem For Women: complete rest is advisable during 48 to 72 hours of monthly menstruation.
Avoid Certain Poses
Never do sirsasana or sarvangasana during menstruation. Avoid inversions, abdominal and lumbar poses, backbends, and yoga karunta.
Use Proper Support
Do all poses supported by wall, blocks, or bolsters or other appropriate props. Step the feet apart for standing poses (no jumping). Do not tire the legs.
Do only those poses with which you are already familiar. Seek the guidance of an experienced Iyengar yoga teacher for specific issues.
Menstruation Sequence
Ardha Chandrasana
Against wall with raised leg and foot supported, or on trestle
Salamba Purvottanasana
On stool or chair or in ropes, with bolster(s)
Baddha Konasana
Upavistha Konasana
Supta Baddha Konasana
Supta Virasana
On bolsters
Dwi Pada Viparita Dandasana
On two chairs, head supported
Setu Bandha Sarvangasana
Supported on bolster, pelvis level
Svasana
Bolster under back and legs on chair
Pranayama
Choose 1. Reclining only: Ujjayi I, Ujjayi II, Viloma II, or Bramari (use cautiously)
Based on BKS Iyengar's book Yoga for Sports, page 162. Or see Geeta Iyengar's book Yoga: A Gem for Women, pages 86-88 and Geetaji's article The Practice of Women During the Whole Month.
For Heavy Menstrual Flow
BKS Iyengar's Guidance
BKS Iyengar, Light on Yoga at 59: Avoid asanas, and on no account stand on your head, but if flow is heavy practice these poses.
Seated Poses
Upavista konasana sit on height, Baddha konasana sit on height, Virasana sit on height, Janu sirsasana sit on height
Forward Bends
Paschimottanasana sit on height, legs apart, Uttanasana concave back
These poses are specifically recommended for heavy menstrual flow. They help to provide relief while maintaining a gentle practice that doesn't strain the body during this sensitive time.
Post-Menstruation Sequence
1
Standing Poses
Uttanasana, Adho Muhka Svanasana
2
Sirsasana Cycle
Salamba Sirsasana, Upavista Konasana in Sirsasana, Baddha Konasana in Sirsasana
3
Backbend
Dwi Pada Viparita Dandasana
4
Seated Poses
Baddha Konasana, Upavista Konasana, Janu Sirsasana, Paschimottanasana
5
Restorative
Salamba Sarvangasana, Setubandha Sarvangasana, Supta Padangustasana I & II, Svasana
6
Pranayama
Geetaji says if there are issues with the menstrual cycle, before ovulation do pranayamas such as Ujjayi I, Ujjayi III, Viloma I, where the breath is equal on the inhale and the exhale or where the inhale is deeper than the exhale.
My Post-Menstruation Sequence, based on the asanas and pranayamas included by Geeta Iyengar in A Gem for Women at paragraph 54, page 89-90. Geetaji says to use these asanas and pranayamas for 4 days after menstruation to calm the nerves and regain strength. Asanas may be supported or unsupported, as appropriate.
Doing this practice for the 4 days after the cycle has ended for the month is critical when there are issues with the menstrual cycle, such as pain, heavy flow, or irregularity, as this practice helps regulate the cycle.
Peri-Menopause

Asana Practice
Based on Geetaji's guidance in A Gem for Women at pages 93-94, this sequence helps alleviate the symptoms of menopause.
Uttanasana, Prasarita padottanasana, AMS, Sirsasana, Dwi pada on chair, Maha mudra, Supta Virasana, Matsyasana, Janu sirsasana, Paschimotanasana, Chair Sarvangasana, Chair halasana restorative, Setubandha Sarvangasana on bolster, Sanmuhki mudra, Svasana. When feeling normal, one may do all the asanas.
Pre-Ovulation Pranayama
Ujj I, Viloma I
Post-Ovulation Pranayama
Ujj II, Viloma II
Contact Information
Located in Reston, VA just off the Fairfax County Parkway
Contact us by text at 703-297-2224