worsen the symptoms of menstruation due to overstraining.
Arm balances with both feet off the floor–Ex. Pose Dedicated to Galava, One-Legged Variation
(Eka Pada Galavasana) here. These poses demand a lot of strength and may worsen the symptoms
of menstruation due to overstraining.
High squats–Ex. Tip Toe Fierce Pose (Prapada Utkatasana) here. Poses such as this are
demanding on the legs and core, and may worsen the symptoms of menstruation due to
overstraining.
Backbends on hands and feet–Ex. Partridge Pose (Kapinjalasana) here. Intense backbends put a
lot of strain on the body, because they engage the entire body. They may worsen the symptoms of
menstruation due to overstraining.
CONDITION
- Pregnancy
Don’t engage in a vigorous yoga practice with jump-through and jump-back Vinyasas. Jumping is
dangerous during pregnancy. Avoid hot yoga classes that can dangerously elevate your core
temperature or cause dehydration. After giving birth, be mindful when going into deep stretches.
The levels of relaxin (the hormone that loosens the muscles and joints to accommodate birth) in the
body may still be high, increasing the danger of injury due to overstretching. If you had a C-section,
make sure the wound heals properly. Avoid doing any intense twists or backbends, as they may
interfere with healing of the wound.
BENEFICIAL POSES
Seated inner hip openers–Ex. Knees Spread Wide Hero Pose (Prasarita Janu Virasana) here.
Poses such as this stretch out the inner hips without compressing the abdomen.
Wide-legged squats–Ex. Lotus Hand Seal in Upward Hands Pose Dedicated to Goddess Kali
(Padma Mudra Urdhva Hasta Kalyasana) here. Wide-legged squats strengthen quadriceps (front
of the thighs), hamstrings (back of the thighs), and glutes (buttocks) without putting pressure onto
the abdomen.
Standing side bends–Ex. Extended Side Angle Pose (Utthita Parshva Konasana) here. Standing
side bends stretch out the side of the torso and lower back while strengthening the legs without
putting pressure onto the abdomen.
Poses on hands and knees–Ex. Tiger Pose (Vyaghrasana) here. Poses on hands and knees can be
done during pregnancy because they do not compress the abdomen.
Mild backbends on the knees–Ex. Half Camel Pose (Ardha Ushtrasana) here. Mild backbends
can be practiced during pregnancy since they don’t compress the abdomen.
POSES TO APPROACH WITH CAUTION
Inversions–Ex. Repose Pose (Shayanasana) here. Don’t do any inversions where your heart is
above your head beyond the first trimester. Turning your body upside down creates pressure on
