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Iyengar Certified
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By Amy Van Mui
Spring
2006 - Number 9
Women’s Health: A Sequence for a Healthy Menstruation |
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Most women I know feel the affects
every month of their menstrual cycle. Regardless of how much of these
changes we feel it does not dismiss the fact that our body is going through
a dramatic change each month. In our modern society seldom do we welcome our
menstrual cycle. Conversations of women complaining of symptoms such
as cramps, bloating and a plethora of other signs of PMS are commonplace. It
is not normal for a woman to celebrate this time. The typical attitude
towards our cycle is negative. We view it as a nuisance; interrupting
our routine and our delicate balance we call our life. If we approach
this with bad feelings it is more difficult for us to treat our menstrual
cycle appropriately.
The ayurvedic view contrasts the cycles of the moon to our menstrual cycle.
The moon goes through its phases each month. It starts from a sliver
and develops into fullness. Our reproductive system does very much the
same thing. “You move into fullness when you ovulate. Ovulation marks
the time of month when you feel the most alive, bright, and full of energy.
You are directed outward when you ovulate (full-moon energy) and directed
inward when you menstruate (new-moon reflection).” Yoga for a
Healthy Menstrual Cycle, Linda Sparrowe with Yoga Sequences by Patricia
Walden. If this is true how many of us spend our time reflecting?
If we feel any discomfort it is very easy to take pain relief medications to
help with those symptoms of our cycles so we “forget” that we are having our
periods. Most doctors actually recommend it so we can go on with our
life and be normal. So where is the reflection and the reverence for
what our body is going through?
Doing appropriate yoga postures is one way to respect our bodies during this
time. In the book Yoga for a Healthy Menstrual Cycle Patricia
Walden shares some guidelines for when we are menstruating.
Below are highlights:
- Concentrate on poses that do not
obstruct the menstrual flow and do not cause fatigue.
- Supported supine poses will relax your
muscles completely and calm your nerves to help relieve stress, strain,
and irritation.
- Don’t do twists that compress your
abdomen.
- Never do inversions when you are
bleeding.
The importance of breathing properly is paramount for our everyday health.
But breathing correctly during this time is important in helping you feel
more relaxed and help with any physical restriction in your body. You can
always direct your breath into that area to help it relax and let go. For
example, if you have cramps, breathing down into the uterus is a very
helpful technique. (This is something that has worked for me many times.)
The breath can be a very effective device to bring focus inwards.
The below sequence is for a designed by Patricia Walden for a healthy
Menstruation.
1 - RECLINING BOUND ANGLE POSE (SUPTA BADDHA KONASANA)
2 - CHILD’S POSE (ADHO MUKHA VIRASANA)
3 - HEAD-ON-KNEE POSE (JANU SIRSASANA)
4 - THREE LIMB INTENSE STRETCH (TRIANG MUHKAIKAPADA PASCHIMOTTANASANA
5 - SEATED FORWARD BEND (PASCHIOTTANASANA)
6 - WIDE ANGEL SEATED POSE I (UPAVISTHA KONASANA I)
7 - WIDE ANGLE SEATED POSE WITH A TWIST (PARSVA UPAVISTHA KONASANA)
8 - WIDE ANGEL SEATED POSE II (UPAVISTHA KONASANA II)
9 - INVERTED STAFF POSE (VIPARITA DANDASANA)
10 - BRIDGE POSE (SETU BANDHA SARVANGASANA)
11 - CORPSE POSE (SAVASANA)
By making the above sequence a regular part of our practice at minimum it
will bring a reflective quality to our bodies when it is most needed, but
more importantly it will hopefully alleviate some of our pains and
discomforts during our periods and also the time that surrounds it.
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Namaste!
Archive of Yoga Therapeutics Articles:
Summer 2000: Number 1- Introduction to Yoga Therapeutics
Spring 2006: Number 9 - Women’s Health: A Sequence for a Healthy Menstruation
Summer 2006: Number 10 - It is Too Late
Spring 2007: Number 12 - Yoga Therapeutics for Lower Backs
Stress - Helpful Tips
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