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Course Level: Beginner

Simple Asana Practice for the Days of Menstruation (FREE Resource)

The menstrual practice of Iyengar Yoga, when done regularly during the days of menstruation, over a period of time, helps address the most commonly seen distressful symptoms of menstruation, such as abdominal cramps, back ache, bloating, headache, uneven digestion, and mood swings. It also forms the basis for deeper and more detailed therapeutic work that is required to address conditions of menstrual dysfunction, such as PCOS, endometriosis, and fibroids. However, the menstrual practice is not a beginner level practice - although done with supports, some of the asanas are not suitable for absolute newcomers.  In our regular classes, we are able to teach the complete practice satisfactorily only after at least a full year of asana practice. Over the years, we have been trying to create a simplified and shorter version of this practice that even those with no experience in asana practice can do, and benefit from.

We recommend that you work with the recordings of this Playlist in the following order:

Introduction: A short video on the theory of the menstrual physiology from the perspective of western medical science, and ayurveda, is also included in this Playlist. The basic information here is useful for all women to have an overall perspective on maintaining menstrual health via diet, lifestyle, and exercise.

Part 1. The basic principles of the menstrual asana practice

Part2. The asana sequence with detailed instructions and demonstrations

Part 3. A follow-along version of the asana sequence without detailed instructions

If you are an experienced asana practitioner, please look at the womens' practice section of our portal for a wealth of more advanced asana practices specifically for womens' health:
FREE Resources are available to everyone without payment and without logging in. Click on the videos to play.

Tag words: free menstrual health menstrual practice womens health womens practice

Included in this course

Asana practice has a special place throughout the reproductive cycle of a woman – from the onset of puberty, through pregnancy, post-partum, and menopause. A practice that is in sync with the hormonal cycle, adds a rich dimension to the practice of asanas, and over a period of time, can alleviate many of the discomforts associated with the monthly periods.
This goes way beyond a ‘menstrual sequence’, and extends to practice during the whole month. Indeed, there are healthy practices for the pre and post-menstrual days, as well as adaptations for conditions like irregular menses, scanty or heavy flow, PCOD/ PCOS, endometriosis and fibroids.