Hot Yoga during menstruation

[Gabrielle (The Hot Yoga Doctor)]

#965

my question is which poses can woman do in menstruation days..and after how many days a woman can start her yoga practice again
Posted by fatima on 01/22 at 08:02 AM

Hello Fatima

In Bikram Hot Yoga, there are only ever 2 poses that are specifically referred to as poses you can CHOOSE to avoid on heavier flow days.
Those 2 poses are Standing Separate Leg Intense Stretching pose and Floor Bow.

Generally, if you feel up to it, go to yoga, at any time.
If you want to omit a pose or 2 then go ahead.

Something that helped me feel better was electrolyte supplementation. Specifically for periods Magnesium seems to help.

Namaste
Gabrielle 🙂

[Melmans]

#8462

I find it really hard to get to the class at that time of the month which is frustrating because I always practice regularly (5/6 times a week) and then end up having 1 week off, which I don’t want to do! I have done 30 day challenges and it really is a challenge when it comes to this. I will be giving magnesium a try – thanks!

[LightbyGrace]

#9278

I generally have a hard time with exercise during my period. I find that this is when my aches and pains seem to flare up a lot…Poses and activities that normally do not trigger something like my sacrum being out of whack will leave me in pain once I start my cycle. I have begun to just not do my workouts during that week, which I don’t like, but is better than dealing with the pain. My doctor said that hormones released during menstruation cause joints to move around more easily and may be why I get these flair ups at this time. If anyone has any suggestions, I’d be glad to try them…I will definitely try the magnesium and electrolytes. Any particular drink to get with electrolytes?

THANKS as always!

[Gabrielle (The Hot Yoga Doctor)]

#9301

Hi Helen

Quick question for you. Do you feel that issue for the whole of your period or just for a certain smaller amount of time? I feel less strong/more fragile in the lower back for maximum one day where I may choose not to go to a 90 minute class. Depending on the pain/discomfort there are different things you can do. Fill us in on what you have had to do to cope and how long you feel your activities are compromised for.

Namaste
Gabrielle 🙂

[LightbyGrace]

#9306

Hi Gabrielle!

Thanks for responding. My guess would be that the problem is most prominent withing the first couple of days of the flow. I don’t get a chance to test that theory because once the flare up happens, it’s a good couple of days anyway before I can work out again. If it’s the lower back then I can barely walk without pain. If it’s the upper back, good luck to me in getting my arms moving without making it worse or without alot of pain. I have tried working out the opposite area (IE – if the upper back is the problem, I would ride the stationary bike) then I would end up with pain in that area as well. I can use ibuprofen but I don’t like to do that unless I just can’t take it anymore. I have learned to just lay off for a few days and save myself the struggle and pain. It’s frustratiung because I enjoy working out and I feel like I lose momentum. The pain can get so bad, though – especially when it’s the upper back – that simply engaging the muscles is painful. Floor poses are hard for me in general because of that and tends to get aggravated easily during my cycle. I will say that I successfully completed the ‘pick me up’ routine the other day during day 1 of my period and things seemed to go well. But I was very ginger.

Ideas?

[Gabrielle (The Hot Yoga Doctor)]

#9403

Hi Helen

It seems as though you need the recuperative break where 90 minutes of hard physical work is not right for you.

The good news is that you’ve tried the “pick me up” with success. There are other classes you could try too.

One that I particularly like when I don’t just want to do one set of everything is the double set 60 minute class. It’s just enough of a challenge and not likely to engage your struggle mechanisms (you know, the ones that are telling you to slow down and stop causing the pain!). Try that and get back to me.

Focus on core engagement. The shoulder / upper back issue could be happening because of your more fragile core area: The tension in that area is holding your body away from your abdomen trying to protect you. So it really does make sense.

Some gentler paced yoga, like yin yoga can also do it for you. I like to lie on a size 3 basketball to relax my spinal muscles if I ever feel the need for some extra relaxation or resolution of something. It’s an incredible massage either by moving your body against the ball or by laying stationary on it and move it after a minute or 2 (+) to the adjacent vertebrae

Let me know how it goes

Namaste
Gabrielle 🙂

[LightbyGrace]

#9407

I will try the 60 minute class this month and see how it goes.

Your thoughts about the upper body holding my body away from the abdomen makes sense. I have very poor posture/slumpy shoulders that I have to constantly remind myself to correct. I am in the market for a large therapy ball to use for core strengthening. I also wonder, what are the very first muscle engagements that I can practice carefully on the sit up? I obviously am currently unable to come even close, but I wonder if it would help my core at all to try engaging those muscles a bit and beging building up to it? Even if I am still pretty well flat on my back while engaging them…Does that make sense at all? 🙂 🙂

[Gabrielle (The Hot Yoga Doctor)]

#9487

Hi Helen

I’m back !

Hey, if you’re looking for ways to strengthen your back then please look at my video Flatten Your Tummy And Strengthen Your Back.

Doing that for even a few days you will see and feel an enormous difference. [Have you used DVD 1 as a tutorial for the different sit up techniques?]

Try the ball exercise and get back to me! I know you’ll love it

Namaste
Gabrielle 🙂

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