Doing yoga poses during menstruation is a controversial topic. Some say you should do yoga while others tell you to avoid it. According to my research, there are some poses which one should do to help reduce the pain, cramps or mood swings during menstruation. Every woman experiences different menstruation problems. No women is the same therefore, there are no set rules regarding the poses to do, but one must listen to their body’s capacity to move while menstruating.
It is not necessary to practice asanas(poses) during your menstruation, you can skip them for the first two days. You can practice pranayam, yoga nidra and meditation for the first two days. Do not push or strain your body while doing yoga, listen to your body.
The baddhakonasana or the butterfly pose helps to tone the pelvis. It counteracts chair and cardio crunched hips.
Padmasana (lotus pose)
A regular practice of this posture aids in overall blossoming of the practitioner, just like a lotus; and hence the name Padmasana. It helps improve digestion and reduces menstruation discomfort.
Viparita karani(legs up the wall)
Leg up the wall poses help to remove stagnant blood from the legs without lifting the pelvic region and help to open up the pelvic region.
Paschimottanasana(seated forward bend)
Gentle forward bends helps to relieve congestion, heaviness, cramping and heavy bleeding. They also bring calming to our mind.
Shashankasana(the hare pose)
The shashankasana relaxes the mind and relieves depression. It tones the pelvic muscles and releases sciatic pain.
This is not a complete list as there are thousands of asanas to choose from but just remember the guidelines and main points when choosing and practicing asanas.