What type of yoga to relieve my painful periods?
Iyengar, Hatha, Ashtanga, Vinyasa… It's not easy to find your way around the different types of yoga. Nor to know which practice corresponds to us. Smoon offers you a little guide to get started and do you good, even from home, and even during your period. And yes ! Certain postures relieve pain during this period of the cycle. So inhale deeply, exhale release everything, let's go!
Hatha yoga: traditional Zen yoga to start
Yoga comes from the word “yuj” meaning hitch or union in Sanskrit. A discipline that we strive to connect body and mind. Hatha is one of its most traditional forms. It encompasses all styles of yoga, but it is characterized by slow movements. In the practice of hatha we hold the postures longer than in a dynamic yoga, and we approach the different breaths. We therefore work on our flexibility and muscles as in all yoga, but in a rhythm that brings refocusing and relaxation.
Ashtanga and Vinyasa: dynamic yogas for sweating
Ashtanga is one of the dynamic yogas. The postures are linked together at a steady pace, in a precise order. It is therefore a toning and sporting practice, where you burn calories! Of course, as in all yoga, well-adjusted breathing also leads to refocusing and relaxation.
The advantage with Ashtanga is that you work on the same postures and perfect them. On the Vinyasa side - its little brother - same dynamic rhythm, but we link the postures in an undefined order and we benefit from more variety. It is also called “flow yoga”. You choose.
There are of course other forms of yoga such as Iyengar, Kundalini, Yin… But they are more technical and require the presence of a teacher to begin.
Postures that relieve during menstruation
During menstruation , you can continue to practice your yoga, especially since it soothes the mind. You just have to adapt it and take it easy. We avoid inverted postures such as candles or sirsana (a posture on the head) to respect the direction of flow of our flow. We also avoid all those that lock the abs like the crocodile board, or the twists at the level of the lower abdomen. On the other hand, one can practice postures that relieve the back, relax the pelvic region and open the pelvis. For great freedom of movement and optimal comfort, wear them with our menstrual panties ! Some examples :
- the butterfly lying down (we lie down on our backs with our feet together near the perineum, the spine flat against the ground, then we open our knees slowly with each exhalation).
- the posture of the child (on your knees, bring your legs together, tuck your chin in and drop your head to the ground, back relaxed, arms around yourself).
- the posture of the open angle (one sits with their legs apart then one tilts forwards, the torso at rest on a cushion).
yoga at home
To practice well at home, setting up a ritual is important. Set up a nice corner with a yoga mat, a plant, a candle, whatever makes you look good. Plan an hour during the day when you will not be disturbed, and wear comfortable and light clothing.
To start or simply because you prefer to practice with support, we have selected some special yoga applications for you.
A nice app for absolute beginners.
5 minute yoga
Simple and refined, an app to get into it or get back into it gently, with 5 well-explained postures, 5 minutes a day with timer.
For all levels with a variety of training choices, particularly focused on weight loss or stress management.
An app where you choose your level, the duration of the session and the type of yoga you prefer.
And for those who prefer a larger screen and practice live with other people, you will find online courses offered by many teachers, often free during confinement. Namaste!