Yoga during Menstruation - Gentle Asana & Pranayama practice

A gentle yoga practice to improve circulation, remove stiffness and tension in the muscles, relieve cramps and reduce anxiety during menstruation cycle.
Skip anything which feels uneasy.
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While using the practices suggested in the video, please remember to take small steps, and also not to do anything more than what your current capacity allows you.
Practice on an empty stomach, and do not hurry the practice.
Avoid anything that feels strenuous.
Have a happy and safe practice at all times.
Yoga is best practiced under the supervision of a teacher.
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[@patriciad2730]

🌺This is a wonderful variation on the classical Sivananda sequence. Honoring the downward movement of Apana Prana during our sacred moon cycle time, this is a well-rounded class that manages to move the spine in all directions and offers a full-body experience. Although there is a slight technical blip with sound (around Ustrasana), this only lasts for a short while and clears up perfectly. The final relaxation is especially rejuvenating. Thank you! 🙏🏽🕉

[@SivanandaYogaCentreGurgaon]

Dear Patricia, thank you for practicing and sharing your experience. Very kind of you and others will benefit from your sharing too. Apologies for that slight sound difficulty during ustrasana, we're slowly learning to handle the technology better with each day. Thank you for your feedback 🙏🏽🕉

[@cefetan]

Thank you both for the secuence and the comment.

[@tomokokimura2544]

So relaxing! I love each asana and savasana in between. Thank you^^

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@aiswaryakurup]

Thanks

[@oliviamolloy4785]

Thank you for your wonderful soft guiding words during this class. Such a lovely video, i'll definitely be returning for more classes. May your day be filled with light and love x

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@lynnequity7296]

used it again this month, very effective. I love the way I can keep practicing through my cycle and modify to make the class more gentle if i need to. thanks again!!

[@SivanandaYogaCentreGurgaon]

Thank you for practicing and sharing your experience. Om Shanti

[@zoehinge8577]

Thank you, such a nurturing, informative and well rounded practice! Namaste 🙏

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@alymunro123]

Thank you so much for this practice, needed it today! 🤗🌻

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@camilamoralesmontt8575]

Amazing 😍 🙏

[@SM-xd9ef]

This was a wonderful session!!!
Very relaxing!!!!

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@pinksunshine1975]

Thank you! Very calm and good instructions. I feel very good! 🙏

[@SivanandaYogaCentreGurgaon]

Thank you very much for practicing and sharing your kind words. Om Shanti

[@shinystar1781]

I wasn't sure I'd be up for the entire practise but I did it and I feel wonderful now. thank you

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us and sharing your experience. Om Shanti

[@DanielaDMU]

Thank you ao much for this video. Very nice variation 🙏 Om Namah Sivaya

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@ianimal36]

This was so relaxing, like a moving meditation, thank you🙏

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@doshivijal]

Thank you so much for this wonderful video...feeling very relaxed

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@ramachandranpillai1]

Both the student and the teacher has done a good job. Calm and poised. Instructions are clear.

[@SivanandaYogaCentreGurgaon]

Thank you for practicing and sharing your experience. Om Shanti!

[@doshivijal]

This is a wonderful energizing and relaxing practice..really grateful for this video ..thank you so much

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@shilpsa]

Thanks much for this video! Was really needed.

[@SivanandaYogaCentreGurgaon]

Om.. Do practice and let us know your experience!

[@lynnequity7296]

I loved this, thank you!!

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@tantricgoddessleyla9753]

Absolutely beautiful practice you are a great teacher. Thank you. Om xx

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us and sharing your experience. Om Shanti

[@delfinagarciapintos3778]

Thank you so much for this wonderful class!!! It was very gentle and relaxing, but yet so refreshing. Before the class I was feeling very low and not willing to do the class. After it, I’m a totally new person, feeling energized and joyful. Couldn’t be more grateful 🙏😄🕉

[@SivanandaYogaCentreGurgaon]

Thank you Delfina for practicing with us and sharing your kind message. Happy you found the video useful. Om Shanti

[@putticweet]

Thank you so much, love and gratitude 🥰🙏

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@vikastoshniwal8757]

Very nice

[@lynnequity7296]

Thank you! Have been craving thos practce after the long pranayama course! Your voice and style & so soothing for the hips!!

[@SivanandaYogaCentreGurgaon]

Thank you for practicing :) Hope you enjoyed the pranayama course!

[@SuryaDevi24_7]

Very warm and gentle praxis... Thank you so much...🥰

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@jyotipawar2411]

Thanks a lot.. Wishing for this class from long time.. Finally 🤩.. Most a waited... ❤️..Thank you 🙏

[@SivanandaYogaCentreGurgaon]

Thank you! Do practice and let us know your experience. Om Shanti

[@handearikan4540]

It just came when I needed, thank you 🙏🏻💜

[@SivanandaYogaCentreGurgaon]

We're glad. Do practice and share your experience! Om Shanti

[@rajenderkumar-tb3zl]

बहुत सुंदर धन्यवाद जी 💐🙏

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@linettelalitadunbar2653]

So soothing
Thank you 🙏🏽🌸

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@estherdelacruz9765]

Thank you for this practice!

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@olga.lifebalance]

Thank you very much! That was an amazing practice and for sure will become a part my regular period routine.

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@Yogya842]

Most awaited video....thank you so much

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@jodigoodwin7184]

Hari om SIvananda yoga centre Love this

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@tantricgoddessleyla9753]

You are amazing 👏 thanks so much.
Namaste ❤️

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om shanti

[@Vanessa-qu4yb]

thank you so. much for this its very appreciated you share even without ads ,so helpful bless you

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@gillilefler4254]

Thank you for this beautiful practice ❤

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@SonaliAthalye]

Thank you , this is very relaxing indeed.

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@tamarajones3773]

Beautiful gentle practice. Thank you.

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om shanti

[@holisticgrowth4910]

ii just loved it. thank you for bringin correct form for menstruation to the internet

[@chiaracris84]

thank you so much! I always struggle with pains and bloating during my period and I am not able to do inversions or leg raises. However, this video and guidance were beneficial for those parts I could follow ❤ (It'd be nice to see more practice videos on this theme)

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@diannehauritz2682]

Thank you ladies for a wonderful class. It felt nurturing, comfortable and very relaxing while being true to the Sivananda style of teaching. Much appreciated! Om Om Om

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us and sharing your experience. Om Shanti

[@seema1897]

Very wonderfully explained 🌟An ideal practice 🙏

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@jotau3904]

Thank you! From the lady that live in me to the lady to lives in you!

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@nanda_abella]

Great practice thanks ❤

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@magdarybczynska7467]

Thanks for sharing, great session 🙏🌸

[@SivanandaYogaCentreGurgaon]

Thank you for practicing the class! Om Shanti

[@koeniginella]

Wonderful, i am grateful for this full length practice. I feel good. Love from Basel in Switzerland ❤

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@meenal_26]

wonderful practice. I did this today and felt overall relaxed and good.

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@vaisupatel161]

Amazing 🤩 so much in detailing

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@ffg7611]

Thank you so much!

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@carmensciorto3714]

Thank you for this wonderful practise for the women. My body get many benefits.
Om Shanti ♥️.

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us and sharing your experience. Om Shanti

[@sonaljoshi145]

Thank you for this.

[@SivanandaYogaCentreGurgaon]

Thank you for practicing! Om Shanti.

[@saumyachawla2959]

Loved practicing this soft flow with my teacher 😌

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@maddie__m]

Thank you alot ❤🕊🙏

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@erickfirtion4230]

Gracias

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@nidhirathore5939]

Thank you 🙏🏼

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@koelinaganguly]

Thank you so much for this wonderful video! Attending the workshop and practicing these asanas significantly reduced my cramps and discomfort. Thanks a lot.. big time help! 😊

[@SivanandaYogaCentreGurgaon]

Thank you Koelina for practicing and sharing your experience. We're glad this is coming handy and useful for women! Om Shanti

[@90funkygirl]

thank you!

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@manishakaushik07]

Thankyou ❤

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@claudiadelamora3128]

Thank u for this class! I have a question, would you recommend skipping weight lifting during period?

[@MrPaulanicky]

Love this I was wondering if you have anymore videos for menstruation and pcos please instead of just one🙏🙏🙏

[@SivanandaYogaCentreGurgaon]

Thank you for practicing and sharing your feedback. Currently we only have this. We'll plan to upload some more. Om Shanti 🙏

[@MrPaulanicky]

@@SivanandaYogaCentreGurgaon fantastic keep up the good work🥰🥰

[@nilimashah5966]

It was perfect.the back pain has almost gone.
This query is besides the subject.I wanted to know if one has been on a water fast.what kind of yoga asanas can one do the next day.

[@SivanandaYogaCentreGurgaon]

Thank you for practicing and sharing your experience.
Regarding the water fast and yoga practice. It is not easy to apply a general rule to all like this, without knowing the student and where they are at in their practice.
But when you are on such a strict fast, it is best to just get good rest and avoid any physical exertion.

[@nilimashah5966]

@@SivanandaYogaCentreGurgaon thanku for the advice.

[@mutyalachanti5904]

👍👍👍👍

[@rajnibhosle3986]

😊

[@cristinaamador2683]

❤

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@nimishakapoor9286]

This is an excellent practice. However, I have a question. Can this be practiced on the first and the second day of the menstrual cycle or should I wait for the third day?

[@SivanandaYogaCentreGurgaon]

Thank you for practicing Nimisha and sharing your experience.. If you are comfortable, then you can safely practice this on the first two days. You can do less as well, for example, leave out surya namaskar completely if you don't want to practice it. Omit whatever feels too much. In general everything which is beneficial during menstruation, and all things which should be avoided, they have been taken care of in this class.

[@sruthisubramaniam9397]

I have a query.. I have come across many schools of thought where it is said that during menstruation we should not perform any postures where blood flows in upward direction.. like bridge pose or halasan etc. I see that some of the poses here are in upward direction... what is your explanation?

[@mishasharma4514]

Same query

[@nithikarnsomboonsup5969]

🙏 สาธุ

[@SivanandaYogaCentreGurgaon]

Om Shanti

[@manishakaushik07]

❤❤❤

[@manishakaushik07]

Thankyou for this video

[@SivanandaYogaCentreGurgaon]

Thank you for practicing with us. Om Shanti

[@tantricgoddessleyla9753]

🌻✨🙏❤️

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@gourikumar4574]

I have heard from multiple yoga instructors that we cannot do surya namaskar during periods

[@SivanandaYogaCentreGurgaon]

Surya Namaskar improves the blood circulation in the body, and also relieves tension from the back and hips. Surya Namaskar warms up the body as well before the asana practice. We are only doing few rounds in this video with that purpose. If someone feels uncomfortable they can skip it, and practice asanas directly as guided in the video.

[@gourikumar4574]

@@SivanandaYogaCentreGurgaon Surya namaskar is overall great for our physical health but such postures shall be avoided during the initial days when bleeding is high

[@ajs5075]

How can we do leg raises during menses.. it's completely wrong

[@SivanandaYogaCentreGurgaon]

During menstruation, there is lot of discomfort in calf muscles and ankles for many, the leg raises help to reduce that. In this class, very basic leg raises are done, and knees are advised to be bent if there is discomfort. Since we also avoid inverted postures during menstruation, the leg raises give part benefit of that as well, without inverting the downward flow of energy completely.

[@yashraajsingh7223]

But surya namaskar should not be done during menstrual cycle........

[@SivanandaYogaCentreGurgaon]

Why?

[@nidhirathore5939]

Thank you 🙏🏼

[@SivanandaYogaCentreGurgaon]

Thank you for practicing. Om Shanti

[@tonyameikle2772]

Thank you so much!This helped me.♥️