Yoga is forever. Period!

Should I or should I not? It is quite the topic of debate – whether you should continue your yoga practice even when aunt Flo comes visiting. Some say it is the time when a woman’s body is working hard to detox, eliminate and rejuvenate so just cut out any and all exercise – let your body do its thing. Others are of the opinion that no matter what, you should never ever skip yoga. Some say it is better to steer clear of inversions, while others say just continue your regular strong practice instead of switching to a completely restorative one. I believe there is a middle ground in all of this – something that works for me and should work for almost everyone as long as you listen to your body!

What is important to remember is that every woman is different, and she knows what works best.

There are plenty of yoga poses that you can practice when you are on your period. Try this flow of 12 asanas, use props whenever you feel the need, add in a dash of focused breathing, pranayama, relax in an extended savasan as you listen to some soothing music and you are good to go!

· Balasan - Childs pose

· Marjarasan - Cats and cows

· Bhujangasan – Baby Cobra

· Adhomukh Shvanasan - Downward dog

· Supta Badhhakonasan – Supine cobbler

· Sulabh Janushirshasan - Head to knee forward bend

· Vakrasan – easy seated spinal twist

· Setubandhasan - Easy bridge

· Sulabh Matsyasan - Fish

· Pavanamuktasan – air relieving pose

· Supine twist

· Happy baby

Once you are done with the physical exercise and stretches, spend some time on pranayam. Try alternate nostril breathing, Sheetali, Sitkari and Bhramari pranayama. If you feel really really out of it, skip the poses and just focus on breath work and a guided meditation. All of these are relaxing and cooling to the body. Tadagi mudra (pond pose breaths) can be quite relaxing due to the gentle controlled pressure on your tummy area.

There are several other yoga poses you can add (or not!) depending on how you are feeling at that particular time. Do take note that it is suggested that you should take it easy with the following asanas as they are quite intense and can take a lot out of you. Basically, avoid intense backbends, twists and any pose that exerts pressure on your lower abdomen.

· Inversions like head stand variations bring the energy towards your head instead of leading it out from the uterus. If you feel that your core is delicate, do not attempt this while on your period.

· Full wheel is a strong backbend and can stretch already tired muscles of the lower back and abdomen. Try simpler backbend variations instead.

· Navasan or boat pose is a deep crunch on your lower abdomen and personally I think it is best avoided.

· Salambha Sarvangasan leading to plough pose can put a lot of pressure on your uterus and back and may be uncomfortable for many women to practice

· Avoid bandhas. To explain on the pranic level, they cause apana vayu to move upward instead of down. Bandhas like Uddiyan are heaty and cause tightening of an already sore area.

· Avoid fast breathing, Bhastrika and Kapalabhati as they are heat generating breaths and can cause increase in bleeding.

Instead of hitting the studio for a group class try to build your own sequence for the days when you need to respect your feminine energy the most.

So, don't let a period stop you! keep movin’ girl - you do you! : )