Menstruation and Yoga: Is It Secure to Engage in Yoga During Menstruation?
Is It Safe to Practice Yoga During Menstruation? A Scientific Perspective
Yoga schools and traditions have long imposed restrictions on women practicing yoga during menstruation, but is there a scientific basis for these rules?
Yoga emerged as a spiritual and cultural practice in India, and it is rooted in various societal norms, one of which is the belief that a woman's body during menstruation is 'unclean' and unfit for certain activities. This standard has been passed down through generations, leading some yoga schools and traditions to advise against practicing yoga during menstruation.
However, the question of whether it is safe to practice yoga during menstruation remains a topic of debate. While these taboos continue to influence the opinions of yoga practitioners and teachers, it is essential to examine the stance of the medical and scientific communities.
The Health Effects of Menstrual Cycle Disturbances
Studies show that yoga produces numerous health benefits, improving overall wellbeing. Yoga's practice of deep breathing, meditation, and gentle postures can alleviate many of the problems that women experience during their monthly cycles, such as cramps, weakness, nausea, and emotional symptoms like anxiety, irritation, and mood swings.
Regular menstruation serves as an essential barometer of hormonal health, and any disturbances may indicate hormonal problems or complications such as iron-deficiency anemia, asthma, autoimmune conditions, depression, PCOS, and infertility. If irregular menstrual cycles or other problems with the menstrual cycle are frequent, it is crucial to seek medical attention and avoid strenuous exercise.
Yoga and Retrograde Menstruation
A common myth in the yoga community suggests that inversions might trigger retrograde menstruation, increasing the risk of endometriosis. However, the medical community has discarded this thesis for two primary reasons:
- In a 1984 study, doctors found that almost all women who get periods experience retrograde menstruation; yet, only about 10 percent of women develop endometriosis. This indicates that retrograde menstruation cannot be linked to endometriosis.
- Uterine contractions, rather than orientation to the ground, control the flow of menstrual blood. Studies show that the direction of menstrual flow remains unchanged, even in zero-gravity environments such as space.
Inversion Yoga and Menstruation
The idea that inversions might interfere with the natural flow of energy and menstrual flow is more of a philosophical and practical guideline rather than a proven, cause-and-effect relationship. While some people may experience discomfort or fatigue during their periods, most women feel different individually. If practitioners experience mild symptoms like tenderness, dizziness, or reduced energy, they might want to adapt their practice and skip the inversions or heavy exercises for the duration of their periods.
However, it is essential to understand that menstruation is a natural physiological process, and yoga or other physical activities can be beneficial during this phase. Menstrual cramps, irregular periods, and several other menstrual health issues can be alleviated through regular yoga practice.
In conclusion, the practice of inversion yoga during menstruation is generally safe, as long as practitioners listen to their bodies and modify their practice to meet their individual needs. It is always crucial to consult a healthcare professional about any concerns or questions regarding menstruation and exercise.
References:
[1] "Retrograde menstruation." Journal of Reproductive Medicine (1984).
[2] "Yoga and the Uterus." Slate (2014).
[3] "Periods in Space." The New York Times (2016).
[4] Innes, K.E., et al. "Risk Indices Associated with the Insulin Resistance Syndrome, Cardiovascular Disease, and Possible Protection with Yoga: A Systematic Review." Journal of the American Board of Family Medicine (2005).
[5] Boehm, K., et al. "Effects of Yoga Interventions on Fatigue: A Meta-Analysis." Evidence-Based Complementary and Alternative Medicine (2012).
[6] da Silva, T.L., et al. "Yoga in the treatment of mood and anxiety disorders: A review." Asian Journal of Psychiatry (2009).
[7] Afonso, R.F., et al. "Yoga decreases insomnia in postmenopausal women: a randomized clinical trial." Menopause (2012).
The health-and-wellness benefits of yoga teacher training could make it an effective tool for improving women's health during menstruation, as studies indicate that yoga can alleviate symptoms such as cramps, weakness, nausea, and emotional symptoms.
In spite of common beliefs and cultural norms, scientific research disproves the claim that inversion yoga during menstruation triggers retrograde menstruation and increases the risk of endometriosis, providing a strong argument for exploring yoga training as a means of promoting womens' health throughout their menstrual cycles.
