Can I practice Yin Yoga during my period?

Yin yoga is a new style of yoga that places more emphasis on relaxing the body and stretching your legs after a busy day. Women have a period every month that they must go through, the menstrual period. Women will experience symptoms such as dysmenorrhea and back pain during their menstrual period, so some yoga movements are not suitable for them. However, some simple movements can still be done to relax the mind and relieve dysmenorrhea.

1. Is it good to practice Yin Yoga during menstruation?

During the menstrual period, many Yang Yoga movements cannot be practiced, but most of the Yin Yoga postures are allowed. In addition, Yin Yoga can relax the hips and relieve symptoms such as dysmenorrhea, low back pain, and back pain.

There is one difference between practicing Yin Yoga and Yang Yoga, that is, when practicing Yin Yoga, you need to enter the posture when your body is particularly cold, which means that no warm-up exercises are required.

For those who have practiced yoga before, each Yin Yoga movement can be maintained for 5 to 10 minutes, while for beginners, 3 to 5 minutes is enough, and then slowly accept and adjust. Like all yoga exercises, breathing is very important in practice. The breathing of Yin Yoga does not need to be deep or long, but it must be even and maintain a state of slow inhalation and exhalation. It is recommended to practice Yin Yoga for 1 hour each time and 2-5 times a week.

Yoga poses suitable for menstruation

1. Cat stretch:

Place your hands about shoulder-width apart, spread your legs naturally, and kneel on all fours. Inhale and push your back forward, and exhale while extending your arms forward, looking forward and your hips toward the ceiling. Keep your chest as close to the ground as possible, stretch your arms forward, look forward, feel your lower abdomen stretch, and don't deliberately put your chest on the ground to avoid overstretching your muscles due to poor flexibility. With each deep breath, feel your back stretching further. Hold for 5 breaths, then return to step 1, rest your forehead on the ground and relax. Repeat 2 to 3 times. Relax with your forehead on the ground, and repeat 2 to 3 times.

2. Auspicious resting posture:

Lie flat on the pillow with your upper body, place a towel behind your head, bend your legs, use a yoga rope to fix the distance between your feet and hips, place two yoga bricks under each knee, relax your hands, place them on both sides of your body, and keep breathing. The duration of stay can be adjusted according to your preference.

Efficacy: Relieve dysmenorrhea and abdominal cramps caused by menstruation, reduce the heaviness of the uterus and pressure in the pelvic cavity, extend the chest cavity and stabilize emotions.

3. Auspicious style:

Bend your knees, relax them, place your buttocks on the ground, grab your feet with both hands, stretch your back upwards, look straight ahead or close your eyes, and keep breathing. Stay for 3 to 5 minutes (you can place a towel under your buttocks to help stretch your back).