Yoga for women during menstruation by Tiya Yoga

The International Yoga Academy

Yoga for Women During Menstruation

A presentation byMr. Tilak Raj

The International Yoga Academy (TIYA) Malaysia, India. (www.tiyayoga.org)

http://www.tiyayoga.org/


(c)www.tiyayoga.org (2014)

The Six Stage Life Cycle of WOMENChildhood

Adolescent Teenage

Adulthood Motherhood Senior Age



What we will be learning today ?

Menstruation commence at Adolescent/Teenage/ and it is two types:

Amenorrhea (Delayed menses) Menorrhagia (Heavy bleeding)



Why we are learning ? Because, a women need to keep the body clean,

body functioning properly, internal health of body organs and most important to keep themselves stress free.

So, how to keep yourself healthy, energized and stress free, during the Menstruation?



By doing Yoga or a sequence of Exercises, which you can practise at home.

Why yoga ? Yoga is gentle and yet an effective method of taking

care of oneself. Yoga is an ancient and proven method for achieving

good health. Yoga helps you to calm down and relax your mind.Yoga will build and strengthen your muscles.



Lets see what are the Do’s and Don’t for you all during menstruation.

Do’s … Open StretchesOpen Twisting Restorative PostureMindful Meditation Relaxation

Don’t … Hard JumpingClose Twisting Inverted PostureHard Abdominal Exercises



Yoga Asana (Postures) to be Practised



Sitting Postures Padmasan (Lotus) Ardh-Padmasan (Half-Lotus)YogaMudra Shashankasan (Child-Pose) Ardh-Paschimottanasan (Half-Sitting-Forward

Bend)



Vakrasan (Half- Spinal-Twist)Badhkonasan/Titaliasan (Butterfly)Gomukhasan (Cow-Face)Ustrasan (Camel –Pose)



Standing Postures Tadasan (Mountain-Pose)Hasta-Utthanasan (Hand-Raising-Pose)Salambh-Vrikshasan (Supported-Tree-Pose)Kati-Chakrasan (Waist-Rotating-Pose)Ardh-Chakrasan (Half-Wheel-pose)



Supine—lying on the back, face upward

Ardh-Uttanpadasan (Half-Leg-Raise-Pose) Supta-padagustasan (Lying-Hand to Toe-pose) Supta-Vajrasan (Lying-Thunderbolt-Pose) Supta-Badhkonasan (Lying-Butterfly-Pose) Setubandasan/Setubandh-Sarvangasan



Prone (lying on the stomach, face downward)

Makarasan (Crocodile-Pose)Bhujangasan (Cobra-Pose) Ardh-Shalabahasan (Half-Locust-Pose) Saral-Dhanurasan (Easy-Bow-Pose)



In normal days If, you are tired, lack of energy or stressed. What Yoga Asana to be practised ?



Here are some of them to restore your energy.

These Postures can be practised together with your menstruation posture as well.



Supta-Badhakonasan



Ustrasan (Camel-Pose ) Marjariasan (Cat-Pose)



Setubandh-Sarvangasan

Viparitkarni

Ardh-Paschimottanasan



Sitting Meditation

Shavasan



Physical Benefits of yoga Better physical growth Development of Stronger muscles, flexible bones Better body posture & functioning of organs Help prevent stress & injuriesCreate body awareness & healthy eating habits, & Physical Strength



Physiological & Psychological Benefits Boost self confidence, Adaptation and acceptance of rapid changes during puberty Improved self-esteem, concentration, better body- mind connectionStress relievingIncreased emotional stability, andImproved body image



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Yoga for women during menstruation by Tiya Yoga