Talking about periods is a sensitive topic for women. Every woman has a unique experience with their periods – some have it easy breezy. But many have to endure a tough week of mood swings, cramps, heavy flow, nausea, and sometimes even dizziness. Though it’s not the most enjoyable time, we must get through it every month and learn to adapt our bodies for a less painful and more comfortable way of dealing with periods.
Many menstruators ask, “Can I do Surya Namaskar during periods?” or “Is it safe to do Sun Salutation during my menstrual cycle?” Surya Namaskar (or Sun salutation) is a common yoga practice, but whether it’s suitable while menstruating depends on various factors and most importantly on what your body needs. From a workout perspective, there is no restriction on practicing Sun Salutations during your periods but it’s a personal comfort that decides this for each of us!
Purpose Of Surya Namaskar: Prayer Vs. Health and Fitness
Surya Namaskar is an ancient form of yoga originating from the Vedic tradition of India. It is based on the concept of offering respect to the Sun God and is popularly performed as a prayer or as part of a general health and fitness regimen. Surya Namaskar consists of 12 postures that are done in a particular order. Each posture is associated with a specific mantra, which helps to focus the mind and bring peace and clarity. This ancient practice is not just a spiritual practice but one that can help improve physical and mental health.
The Physical & Mental Health Benefits Of Surya Namaskar
- Studies have shown that the practice of Surya Namaskar can help to improve cardiovascular health, reduce fatigue, improve digestion, and even relieve chronic pain.
- The practice has been known to help reduce the symptoms of anxiety, stress, insomnia, and depression and can help to improve mental clarity and focus.
- Additionally, this practice can help build strength and flexibility and improve balance and posture.
- It is a form of exercise that can be done by people of all ages and fitness levels.
The Spiritual Benefits Of Surya Namaskar
- It is believed to foster a deep connection with nature
- Increase self-awareness
- Promote a sense of inner peace and calm
Whether you choose to practice Surya Namaskar as a prayer or as a way to stay fit and healthy, it is an excellent way to bring balance and harmony into your life.
Exercising During That Time of the Month: A Guide to Finding Comfort and Relief
When it’s that time of the month, your usual exercise routine may not always be the best choice. Certain types of exercise can worsen menstrual cramps, headaches, and fatigue. But don’t worry! There are plenty of exercises that can provide comfort and relief as well. So give your body a break and choose exercises wisely during your period.
During your period, intense cardio or weight training can make your cramps worse. Skip these kinds of exercises and opt for lighter workouts like aerobics, yoga, or low-intensity activities. These will help ease your body and alleviate your aches.
The Myths About Menstrual Cycles: The Benefits of Exercise During Your Period
Menstrual cycles have long been viewed as an inconvenience, with many myths and misconceptions surrounding them. This can include the belief that women should not engage in certain activities during their period, however, this is not true. In fact, there are many benefits of exercising during your period:
- Exercise can help to reduce cramping and bloating.
- Exercise can help to boost your energy levels and improve your mood.
- Finally, exercise can help relieve menstrual cramps and other PMS symptoms.
If you are worried about your period stopping you from exercising, don’t be! There is no evidence to suggest that exercise will stop your period. With so many benefits, there’s no reason to avoid inverted asanas and other exercises during your period! So, if you are feeling up to it, go ahead and exercise during your period. It may even help to make your period a little bit easier.
Yoga and Menstruation: A Guide to Understanding Benefits and Downsides
People have a lot of misconceptions about yoga and menstruation. Every woman has her own unique experience during her menstrual cycle. Some may feel tired, bloated, and moody, while others may deal with low energy levels and cramping. That’s why many women prefer to stay in bed for the initial days of their cycle.
Your menstrual cycle is delicate and can be easily disrupted by stress, travel, or changes in your diet. This is why it’s important to pay attention to your body and be aware of your cycle. Menstruation is a sensitive topic, and the issues experienced during this time can affect your mental and physical well-being. Everyone has their own opinion when dealing with menstruation, so it’s essential to be mindful.
Yoga is a great way to find equilibrium mentally, physically, and spiritually. It trains your entire system to create a more organized and relaxed lifestyle. Especially during menstrual cycles, yoga can be a great practice to help clear any negative energy and build self-care. Make time to treat your body with the respect it deserves!
While yoga has a lot of advantages, it also has some downsides. Doing yoga during your period can help lessen cramps and moderate-heavy bleeding. Still, some asanas or postures could amplify your pain and lead to increased back pain, cramps, and more bleeding, amongst other disadvantages.
Thus, it’s recommended to do proper research or consult a professional yoga instructor/ yogi to learn which postures are safe to practice during your period.
Can I Do Surya Namaskar During Periods/Menstruation? Is It Safe?
Surya Namaskar, also known as sun salutation, has been practiced as a Marathi tradition for centuries. But it was first brought to the world’s attention by the Raja of Aundh, Pant Pratinidhi, through his 1928 book, The Ten Point Way to Health: Surya Namaskars. This unique system of 12 yoga postures offers a way to refine body, mind and consciousness, making it a popular part of many morning yoga routines.
Practicing Surya Namaskar several times daily is an excellent way to invigorate your energy.
Many individuals begin their day with a few rounds of Surya Namaskar; thus, many menstruating women often ask the question, ‘can I do Surya Namaskar during periods’.
Every woman’s body is unique and responds differently to various activities, including the practice of Surya Namaskar. If your body feels like it can handle a little bit of exercise, then practicing Surya Namaskar during the menstruation period is totally fine, as it can regulate the cycle efficiently, relieves cramps, and restores energy levels. That being said, if you feel uncomfortable or experience pain while performing Surya Namaskar during your period then take a break and don’t push yourself.
What Are The Benefits & Contradictions Of Practicing Surya Namaskar During Periods?
Benefits Of Surya Namaskar
- Improved cardiovascular health: Practicing Surya Namaskar regularly keeps your heart healthy and strong.
- Enhances the nervous system: Surya Namaskar helps reduce anxiety and restlessness.
- Toned muscles and improved posture: Surya Namaskar helps to tone your muscles and improve your posture and balance.
- Helps in weight loss: Surya Namaskar is a superb exercise for weight loss. It helps to lose the extra calories from the body to get back in shape.
- Strengthens your immunity: Surya Namaskar boosts your immunity and makes you stronger to fight against unnecessary diseases.
- Regulates menstrual cycle: Surya Namaskar regularizes irregular menstrual cycles and helps in easy childbirth.
- Enhances cognitive functions: Surya Namaskar enhances all cognitive functions and improves memory.
- Improves digestion: Surya Namaskar increases the blood flow to your digestive tract and relaxes your digestive system.
- Doing Surya Namaskar is a great way to combat insomnia and related issues. It helps relax your mind so you can have a peaceful sleep.
- It enhances concentration and provides strength and vitality.
- It’s beneficial for general health, as it soothes the mind and strengthens the body. Surya Namaskar even increases the suppleness of the limbs and spine.
Practicing the Surya Namaskar during your period is a personal choice. It can be beneficial in terms of reducing mood swings, cramps, and crankiness. However, if you experience heavy bleeding, severe cramps, or lower back pain, avoid forcing yourself beyond your comfort.
If you choose to do the poses, start with one round on the first day and gradually build up throughout the period until you are doing four or five rounds on the fourth and fifth days, respectively. Remember to be gentle with your body; if you feel any discomfort, stop and resume your routine after your period.
Contradictions Of Surya Namaskar
Sun salutations are a popular yoga pose that is often used as a warm-up or cool-down in yoga practice. However, certain health conditions and lifestyle choices can prohibit the practice of sun salutations.
- Individuals with high blood pressure, heart conditions, and spinal issues should avoid sun salutations, as these poses may cause further aggravation of these conditions.
- Pregnant women and people with weak or immobile joints should not practice sun salutations. People who are recovering from an injury should also take caution when performing sun salutations, as they may cause further injury if done improperly.
- Finally, it is important to note that sun salutations should not be done in hot temperatures or on an empty stomach.
Yoga for Periods: How to Prepare the Body for Menstrual Cycles?
Regular yoga practice is a great way to prepare the body for menstrual cycles. Regular yoga practice makes the body more aware of its inner workings and better equipped to handle the physical and emotional changes during a menstrual cycle.
In order to prepare the body for menstrual cycles, it is important to practice yogic poses that help to open the hips, hamstrings, and groin. Practicing some specific poses such as forward folds, twists, and backbends can help build strength, flexibility, and endurance. Pranayama (breathing exercises) can help to regulate hormones and reduce stress. Additionally, relaxation poses such as the child’s pose, supported bridge, and corpse pose can help to reduce pain and cramping. Finally, meditation can help to create a sense of inner calm and peace.
The Important Tips On The Benefits Of Pranayama and Meditation During Periods
Practicing pranayama and meditation during periods can be extremely beneficial in many ways. It helps to manage stress levels, improve concentration, and can even lead to a calming effect on the mind and body.
To start:
- Begin by finding a comfortable and peaceful spot to sit or lie down.
- Close your eyes and breathe in and out.
- With each exhale, let go of any stress or tension you may be feeling.
- Focus on the inhale and exhaling, allowing your breath to deepen and slow down.
- Visualize the air filling and purifying your body with each inhalation.
- As you become more comfortable and relaxed, you can begin to focus on your pranayama and meditation practice.
- Start with a few simple breathing exercises and slowly move to more advanced ones.
- You can transition into seated or lying-down meditation as you gain more control over your breath.
- Find a comfortable position that allows you to stay still and focus on your breath and the present moment.
- If your mind wanders, simply acknowledge the thoughts and allow them to pass without judgment.
- Lastly, remember that consistency is the most important part of pranayama and meditation.
Therefore, it is best to make it a regular part of your daily routine. With regular practice, you will be able to reap the many benefits of pranayama and meditation
Some Recommended Best Yoga Poses to Help Ease During Menstrual Cramps
Don’t be discouraged if your body doesn’t allow you to perform Surya Namaskar during menstruation; plenty of other yoga poses help relieve your pain and reduce stress. Try the yoga poses below for a pain-free period experience.
- Balasana (Child’s Pose)
Balasana, or Child’s Pose, is a great way to address and reduce pelvic pain during menstruation. This kneeling pose stretches your hips, thighs, and ankles, providing relief from period pain. It also helps to ease cramps – what more could you want?
To perform Balasana, kneel and rest your forehead comfortably on the floor, with your palms facing upwards, and lying flat alongside your body.
Enhance your Balasana experience by propping a pillow or blanket to support your posture. You can also spread your knees apart and stretch your arms for extra comfort during periods.
- Baddha Konasana (Butterfly Pose)
Did you know that the Butterfly Pose, or Baddha Konasana, is also referred to as the Cobbler’s Pose? This posture’s name comes from how Indian cobblers sit while they work. As a seated pose, this asana is gentle and won’t put any strain on your body or affect your menstrual cycle.
To attain the pose, sit with your legs stretched out and your feet pointing outward while you interlock your fingers. Keep your back straight, join the sole of your feet together and pull your heels towards you as far as possible so that you can feel the stretch.
- Supta Matsyendrasana (Reclining Spinal Twist)
Supta Matsyendrsana is a great way to open the heart, strengthen the spine, and improve digestion. This pose is typically done after a yoga or workout session. It soothes, stretches, and calms the muscles, making it great for relieving cramps and pain during menstruation.
To do this pose, start by lying down on your back, bend one knee and cross it over the other leg while keeping the other leg straight on the mat. Stretch your arms on both sides of your body and focus on breathing. Feel the stretch in your obliques, glutes, and chest – and let the relaxation take over!
- Marjaryasana (Cat-Cow)
The cat-cow pose, or Marjaryasana, is a great way to warm up and alleviate menstrual back pain. It’s fun and relaxing and stretches vital muscles in your back, spine, neck, and shoulders – helping you ease off that ache that comes with your period.
To do this pose, start on all fours with your palms flat on the floor and your feet pointing upwards. Inhale, arch your back like a cow, then exhale and round it like a cat. And there you have it – the perfect cat-cow pose!
Viparita Karani is an inverted yoga pose with your body upside down and your feet facing upwards. Commonly known as the Legs on the Wall Pose, it helps to create stability in your body. It’s often used by individuals to relieve back pain during menstruation.
When practicing the Inverted Leg pose, put your head down and use your hands to support your waist as you lift your legs off the ground. You can also utilize rolled blankets to help with your posture and place your legs against the wall to assess the pose fully. Hold the pose for a few minutes to get the full stretch and feel your body relax.
Recommended Tips for Making Surya Namaskar Part of Your Daily Routine
Need some motivation to stick to your Surya Namaskar routine? Follow these simple tips to make Surya Namaskar part of your daily routine.
- Find yourself a perfect spot at home to practice Surya Namaskar – ensure it’s well-ventilated and roomy enough to maneuver comfortably.
- Make time for Surya Namaskar and stick to it – sunrise and sunset are ideal, but you’re welcome to choose your own time.
- For the first few weeks, focus on getting the moves right – once you’re comfortable, you can start with practice and learn the correct breathing technique.
- If you’re new to Surya Namaskar, start with two rounds of Surya Namaskar every other day and gradually increase your reps over time.
- Aim to complete at least five sets of Surya Namaskar regularly.
- When you feel too tired or hot, switch up the sequence by leading with your right leg and only performing with your left.
- During periods, every woman should be mindful of their body and do what feels right. If you don’t feel up to it, do fewer sets.
Surya Namaskar is a great way to stay healthy and show appreciation for the sun’s power and energy that supports all life on Earth. To get started, dedicate ten days to doing 12 rounds of Surya Namaskar and then continue with your favorite yoga poses and a relaxing Yoga Nidra. You’ll be amazed at the results! This simple tip will help keep you fit, peaceful and happy all day long.
Ready to take your Surya Namaskar practice to the next level? Check out this video for an amazing step-by-step tutorial!
FAQ’s
Can we do an abs workout during periods?
Abs workouts can be excruciatingly painful during periods since they strain your lower abdomen and core. So, to save yourself from the discomfort of excruciating cramps and abdominal aches, it’s best to rest your body and avoid abs workouts while menstruating.
Is it okay to exercise during periods?
Exercising during your period is totally okay! Working out can help relax your muscles, reduce cramps, and give you energy. Opt for light yoga poses and aerobics that you are comfortable doing through your period days.
Is Surya Namaskar good for the uterus?
Suryanamaskar is an efficient remedy for menstrual cramps and the menopausal stage. Practicing Surya Namaskar Yoga strengthens a woman’s uterus, which further helps her go through labor/childbirth more easily.
Can Surya Namaskar reduce PCOS (Polycystic Ovary Syndrome, a hormonal problem of fertile women)?
Surya Namaskar is a great way to combat PCOS. It can help with weight loss, better cholesterol levels, a smaller waist-to-hip ratio, and regular menstrual cycles. Do the Sun Salutation at least five times daily for the best results.
Can I do Surya Namaskar during periods?
Doing yoga is a great way to ease pain and discomfort during periods, but don’t strain your body too much. Doctors advise against doing any positions that invert the body as this could disrupt the flow of blood and mucus from the uterus, potentially worsening heavy flow and leading to light-headedness or even fainting.
Abdominal pressure on the uterus can cause discomfort in the pelvis and abdomen, so it is advised to keep your workout minimal. You can practice your Surya Namaskar too, but keep it to a lower number of cycles to avoid exertion.
Conclusion
The answer to ‘Can I do Surya Namaskar during my period?’ ultimately rests upon how your body feels. However, if your flow is light and you’re not prone to cramps and body aches, you can go ahead and practice a few cycles of Surya Namaskar. It’s up to you to choose the best way to deal with it after taking into account your body’s preferences and limitations.
