Yoga for Women

Women in Yoga

Yoga Practice During Menstruation:

by Geeta S. Iyengar

Standing Asanas – Utthistha Sthiti

  • Uttanasana – reclining slanting with buttocks rested against a wall.
  • Adho Mukha Svanasana – on a rope with the head rested on a bolster.
  • Padagusthansana
  • Pada Hastasana
  • Parsvottanasana
  • Prasarita Padottanasana

Effects: The brain is relaxed faster: the posterior extension of the spine rejuvenates the kidneys.  The strain on the heart is lessened as the heart rest below the top of the spine. They improve blood circulation in the lower abdominal region and thereby improve ovarian function.

Standing Asanas II – Utthistha Sthiti

  • Utthita Trikonasana
  • Utthita Parsvahonasana
  • Virabhadrasana II
  • Ardha Chandrasana

Effects: There is an extension of the pelvic organs which relieves cramps.  Groins are freed from tension.  Ardha Chandrasana creates an extension in the whole body.

Supine Asanas – Supta Sthiti

  • Supta Baddha Konasana
  • Supta Virasana
  • Matsyasana
  • Setu Bandha Sarvangasana
  • Supta Swastikasana
  • Supta Padagusthasana II

Effects: Removes fatigue, insomnia and lethargy. Diminishes swelling of the breast.  Diminishes inflammation of the reproductive organs.

Sitting Asanas – Upavistha Sthiti.

  • Virasana
  • Swastikasana
  • Padmasana
  • Baddha Konasana (variations: uttana, parsva, parivritta)

Effects: Removes stiffness of the groins, knees and ankles.  The Uttan i.e. the forward bending postures reduce abdominal cramps, back pain, fatigue and quiets the brain.  The Parsva i.e. the side-twisting posture reduce pain in the abdomen, pelvic areas, waist and the back.  The Parivritta i.e. the postures where one twist to the side and bends forward diminishes nausea and depression.

Forward Extensions – Paschima Pratana Sthiti.

  • Janu Sirsasana
  • Trianga Mukhaikapada Pachimottanasana
  • Ardha Baddha padma Paschimottanasana
  • Marichyasana I
  • Paschimottanasana
  • Supta Padagusthasana II

Effects: Relaxes the abdominal organs.  Reduces water retention and swelling of the body.  Regularizes the levels of blood sugar.


Sitting Asanas II – Upavistha Sthiti.

  • Upavistha Konasana
  • Uttana Upavistha Konasana
  • Parsva Upavistha Konasana

Effects: Widens are relaxes the pelvis.  Widens  the vagina and reduces and obstruction to the menstrual flow.  The sacral spine becomes concave reducing the heaviness in the abdomen.  Reduces irritation and burning sensations around the genital organs. Backward extensions – Viparita Sthiti and Purva Pratana Sthiti . • Viparita Dandasana • Setu Bandha Sarvangasana”


Backward Extensions – Viparita Sthiti and Purva Pratana Sthiti .

  • Viparita Dandasana
  • Setu Bandha Sarvangasana”

*To learn the precautions and restorative asana variations, before practicing this menstruation yoga sequence, please consult “Gem for Women” by Geeta S. Iyengar.

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