Many teachers, according to yogic wisdom, recommend an alternative program when a woman is on her menstrual cycle. You may have heard a teacher mention that some parts of the class or certain postures are not recommended for women on their periods. You may have followed this advice without really understanding why or chosen to ignore it. Perhaps you felt resistant to doing things different just because you were menstruating. Or, if you’re new to yoga, you may have never even encountered this idea. Hopefully these words can clear up some of the shy’s and wherefore’s of "going with the flow".

In many ancient cultures women chose to separate themselves from the rest of their tribe when they were "on the moon" so they could pay closer attention to theheightened intuition that accompanies this time of each month. For the modern woman, while she may not want, or be able, to sequester herslef, the time of menstruation is an opportunity to connect to parts of herself which she may not access daily, parts which are more emotional, intuitive, deeper. Moon-time offers a reminder of the cyclical nature of all life, the waxing and waning of the moon, the seasons of the year, which include times for hibernating, blossoming, and letting go. So too, a woman has "seasons" or cycles in her body, chemical changes brought about by the endocrine system.

When we first begin yoga most of us work on stretching and strengthening. We learn postures which directly affect the muscular-skeletal system. What we may not immediately realize is that these postures also indirectly affect our endocrine or hormonal system. Before, during, and after menstruation, while substantial hormonal shifts are occurring in the body, it is recommeneded that we do postures which directly affect the endrocrine ystem to bring balance and to support these hormonal changes.

A properly sequenced and quietly performed practice can do much to alleviate PMS, menstrual cramping, excessive bleeding, and general fatigue. By "going against the flow", however, and maintaining an aerobic or excessively strong practice during menstratuion, a woman may deplete vital energy the body needs to renew itself. It is also not recommended to invert the body durin gyour period. While it is not a health "risk", inversions may dry up the uterus, or they can cause an increase in flow once the body reverts to an upright posture. They put the body at odds with what the body is trying to accomplish. The menstrual series is designed to support the body’s natural process and help us to reap the benefits of the heightened awareness our hormonal cycles offer rather than resist the change and engender discomfort.

The secret to this series is in how you practice. In many postures the body is supported with props. This is to quiet and soften the abdominal area and the lower back, thus facilitating the movement of outlfowing energy. Postures are held for anywhere from one to ten minutes, depending on the nature of the pose itself, fatigue, and/or cramps. These timings enable a deep quieting to penetrate from the surface muscles to the parasympathetic (relaxation response) nervous ysstem; thus replenishing vital energy. It is a receptive practice of moving inward to reap the rewards that come with deep quiet.

Feel free to speak with your instructor before class and inform her/him that you would prefer to practice the "moon series". You may then follow the sequence on this sheet. For heavy cramping, begin with teh foward bend sequence. Avoid standing poses. If you flow is light, mild standing poses are appropriate. Keep the abdominal musciles and diaphragm soft. Avoid backbending and twists, as these will heat the body too much. And feel free to personalize and modify the moon series according to your needs.

As modern women, in fact as modern, western, urban human beings, it can be difficult to slow down for any reason and particularly hard for anything that has to do with our bodies and our emotions; but in the end, it may prove more "productive" to follow ancient wisdom in these matters. A study done on women marathon runners found that those who took a break from their training each month durin gtheir period actually fared better in competition. It is really no surpoise that nurturing yourself and paying close attention to your most gut level perceptions should make you an overall healthier and happier person.

1. Supta Virasana (1-3 blankets, support back ribs, 3-5+ minutes)
2. Supta Baddha Konasana (2 blankets, 1 belt, 3-5+ minutes)
3. Baddha Konasana (1 blanket beneath hips, 1-3 minutes)
4. Janusirsasana (1-2 blankets, support diaphragm, 3-5 minutes each side)
5. Paschimattanasana (1-2 blankets, support diaphragm, 3-5 minutes)
6. Upavistha Konasana (2 blankets, 3+ minutes)
7. Baddha Konasana (1 blanket beneath hips, 1-3 minutes)
8. Supta Baddha Konasana (2 blankets, 1 belt, 3-5+ minutes)
9. Supported Setu Bandha (2 blankets, 1 belt, 8-10 minutes)