|Supta Baddha Konasana|
- Rest as much as you can.
- Gentle surya namaskar/sun salutations.
- Practice gentle and restorative asanas (See here). Better still, take a break from physical exercises and asanas for a day or two.
- Sleep early. Shavasana and yoga nidra will be a perfect company.
- Mild meditation and Brahmari pranayama will give a soothing effect to your minds and helps your body to relax.
- Eat light and make better choices.
- A tablespoon of fenugreek seeds can help relieve menstrual cramps.
- Listen to your body's need. Turn your attention within and be kind to yourself.
- Maybe, take a break from going to class. You won't be compelled to perform asanas thought in the class. Moreover, no one needs to know you're on your monthly cycle.
- Inversions are a no-no! Including Khandarasana and Chakrasana. We don't want to reverse the flow of our menses and create complications in our system.
- Avoid asanas which are strenuous to the abdomen, pelvic region and possibly your entire body.
- Do not perform and practice Bandhas(locks) for similar reasons.
- Pranayama to avoid - Kapalabhati and Bhastrika as these will increase the heat in the body and exert pressure on the abdominal and pelvic region.
- Cleansing practices to avoid - Kunjal, Nauli, Laghoo and Shankhaprakshalana.
- Food to avoid - Coconut water, sour, spicy and oily dishes.
- Do not wash your hair for the first 3 days of your menses.
If constant menstrual cramps, irregularities in menstrual cycle and other problems related to reproductive organs health persist, consult an experienced yoga teacher for solutions. A Shatkarma cleansing and regular yoga practice can be helpful. Remember to see your menstrual cycle as your body's gift. A gift that allows you to analyze and detect issues within and make necessary adjustments for a better health and life. Hope this will be helpful my fellow yoginis.
Day 13, I'd say "Nailed it". Have a great rest of the day.