< 60 Mins
Pre Menstrual Practice Part III: A Supported Practice Recommended for all Women (Involves Simple Prop Use)
For all women irrespective of the severity of pre-menstrual symptoms, it is recommended to do a supported practice for at least a couple of days before their periods start. This is for the overall health of their reproductive system, over the entire life. This session uses simple props for support
The pre-menstrual period can vary in both duration ( from a couple of days to upto 10 days before the onset of the monthly periods), as well as in severity (negligible/ no symptoms, to anxiety, fatigue, feeling emotional/ irritable, stomach cramps, headache, bloating, aggravation of the symptoms for women who have PCOD/ PCOS, fibroids or endometriosis). In Iyengar yoga, the practices for women's reproductive health have been defined with a great deal of nuance and sophistication, making them extremely effective. This includes the practice on the days of menstruation (the menstrual practice), the few days leading up to menstruation (pre-menstrual practice), and also a few days immediately after (post-menstrual practice).
This session is part of the Short Course 'Pre-Menstrual Practice (Short Course; All Levels)
This Short Course is in 4 parts
- A short Introduction
- Part 1: The ‘Restful Practice (Simple) For women who have moderate to severe pre-menstrual symptoms. This session requires some experience in asana practice, but is beginner-friendly
- Part 2: The ‘Restful Practice (Advanced) For women who have moderate to severe pre-menstrual symptoms, and who have experience in asana practice, and have a practice of inversions (upside-down positions). This session uses props like a yoga chair, multiple bolsters/ blankets, or their alternatives from around your home
- Part 3: The 'Supported Practice (Using Simple Props) - For the overall health of the reproductive system over the entire life, a pre-menstrual practice is recommended for at least a couple of days before the periods start. This recommendation is for all women, irrespective of the severity of the pre-menstrual symptoms. This session uses simple props for support
- Part 4: The ‘Supported Practice (Using Detailed Prop-Use) - For the overall health of the reproductive system over the entire life, a pre-menstrual practice is recommended for at least a couple of days before the periods start. This recommendation is for all women, irrespective of the severity of the pre-menstrual symptoms. This session uses props like a yoga chair, multiple bolsters/ blankets, or their alternatives from around your home
Duration: 60 mins.
Level: Experienced Beginners. Intermediate
Props needed: This is prop-intensive session. A couple of bolsters (or an equivalent stack of firm blankets) two blocks, a belt, a sturdy table/ bed, access to a wall, will be required. For inversions, wall ropes are being used, and a chair will be used
Tag words: 60mins menstrual health pre menstrual practice prop use props reproductive health restful restorative supported inversions supported seated womens health womens practice
There are women who barely notice the onset of periods. And there are women for whom the days leading up to the periods can be agonising. The duration of the pre-menstrual period itself can vary from just a couple of days, to more than a week.
In Iyengar Yoga, an asana practice in sync with the hormonal system is recommended for all women, for the overall health of the reproductive system, over all the stages of a woman’s life; and it is especially recommended for women who have any kind of menstrual dysfunction – from cramps and emotional disturbances, to PCOS, endometriosis and fibroids. This includes the practice on the days of menstruation (the menstrual practice), the few days leading up to menstruation (pre-menstrual practice), and also a few days immediately after (post-menstrual practice). These practices have been defined with a great deal of nuance and sophistication, making them extremely efficacious.
This Short Course is in 4 parts:
- A short Introduction
- The ‘Restful Practice’ is recommended for women who have moderate to severe pre-menstrual symptoms (anxiety, fatigue, feeling emotional/ irritable, stomach cramps, headache, bloating etc.) Two variations of the Restful Practice are presented – the Simple and the Advanced. This simple version is beginner-friendly, this recording is an ‘Advanced’ version of the Restful Practice. It assumes familiarity with supported inversions
- The ‘Adapted Practice’ is recommended for all women irrespective of the severity of the menstrual/ pre-menstrual symptoms. Two variations of the Supported/ Adapted Practice are presented –
- one using simpler props, one using more extensive prop-arrangements
Note:
– Women during menstruation are advised not to practice abdominal actions, twists, strong back arches, jumping, or any other tiring asanas. For women with menstrual dysfunctions such as PCOS, endometriosis and fibroids, this advice extends to the pre-menstrual period as well.
– We make use of props in this practice. If you are an asana practitioner but are not used to working with props, please pay close attention to how the props are being used. If you are a beginner, please do this under supervision of a trained instructor. For home practice, household object and furniture can be used, even if the exact props are not available.
– In the interest of keeping the recording to a manageable duration, this recording does not include adaptations for ailments/ injuries like back/ knee/ shoulder etc. If you have any such pre-conditions, please work with caution.
