Day 13: Ladies, It's that time of the month! Do's & Don'ts.

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. 


I know, I know! My headstand is far from how it's supposed to look. After gaining the courage to practice headstand without assistance since last month, this where I'm at today. I feel proud, actually. To reach to this level with constant practice, I feel high when I see the world upside down! *giggles*
Day 13, I'd say "Nailed it". Have a great rest of the day.


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