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MENSTRUATION SEQUENCE
Exercise during menstruation is generally highly recommended. It's believed that
exercise can ease the discomfort of dysmenorrhea; quell mood swings, anxiety,
and depression; and reduce bloating.
Most
contemporary yoga teachers advise a fairly conservative approach toward asana
practice during menstruation. These menstrual sequences generally consist of
prop-supported poses-mostly forward bends. This makes perfect sense for women
who feel sluggish during their cycle. However, many other women don't feel the
need to change anything about their practice during menstruation, except maybe
to limit strenuous inverted poses. Each student should decide for herself what
kind of asana sequence is most appropriate for her body during menstruation, but
here are some poses you can offer as a start.
Menstruation Sequence (minimum time 45 minutes, maximum time 60 minutes)
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Supta Baddha Konasana (Reclining
Bound Angle Pose)
Support the torso on a bolster. (Total time 5 minutes.)
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Supta Padangusthasana (Reclining
Big Toe Pose)
Use a strap to hold the raised leg in place. Hold each side for 2
minutes; total time 4 minutes.
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Baddha Konasana (Bound Angle Pose)
(Total time 2 minutes.)
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Janu Sirsasana (Head to Knee Pose)
Support the head either on a bolster laid across her extended leg, or if
she's less flexible, on the front edge of a padded chair seat. Hold each
side for 3 to 5 minutes; total time 6 to 10 minutes.
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Paschimottanasana (Seated Forward Bend)
With her torso and head supported on a bolster laid along her legs.
(Total time 3 to 5 minutes.)
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Upavistha Konasana (Seated Wide Angle
Pose)
Rest the torso on a bolster positioned between her legs with its long axis
parallel to her torso. (Total time 3 to 5 minutes). Then have her come up and
twist to each side for 30 seconds to 1 minute, holding the shin or the inside
of the foot. (Total time 1 to 2 minutes.)
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Urdhva Dhanurasana (Upward Facing Bow)
Supported on a chair. Pad the chair seat with either a sticky mat or a
folded blanket. Then ask her to slide her legs through the space between the
chair back and seat, and sit on the back edge of the seat facing the chair
back. Have her grip the chair legs just below the chair back and, with an
exhalation, lean into a backbend. The front edge of the seat should cross her
back torso just under her shoulder blades. Instruct her to keep her knees bent
and feet on the floor. Support the back of her head, either on a bolster or a
block. She can continue to hold the chair legs, stretch her arms overhead, or
slip her arms underneath the seat between the chair legs and grip the back
rung. Make sure she is breathing smoothly.
To
come up, ask her to grip the chair legs just below the chair back, and pull
herself up with an exhalation. Ask her to lead the movement of her torso with
her chest, not her head. (Total time 3 to 5 minutes.)
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Seated Twist
Still sitting reversed through the chair, ask her to twist to the right
with an exhalation, hold for 30 seconds, then twist to the left for 30
seconds. Repeat three times to each side, each time holding for 30 seconds.
(Total time 3 minutes.)
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Viparita Karani (Legs-Up-the-Wall Pose)
Support her pelvis on a bolster or rolled blanket. (Total time 5 to 10
minutes.) Make sure she slides off the support before turning to her side.
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Savasana (Corpse)
(Total time 8 to 10 minutes.)
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