This excerpt from Geeta S. Iyengar's Guide to a Woman's Yoga Practice, by Lois Steinberg, Ph. D., includes a letter from B. K. S. Iyengar introducing the book and the introduction to the chapter, Asana Sequence for Menstruation. Detailed instructions and alternate setups are given for one of the poses in the sequence, Janu Sirsasana; for information about the other poses, consult Geeta's Guide to a Woman's Yoga Practice, available through the IYNAUS store.
I am happy to go through the book by Dr. Lois Steinberg on menstruation and its monthly cycle.
Lois Steinberg has not written on an imaginative theory or analytical thinking. The book does convey clearly experiential experiment with knowledge and understanding of the physical, physiological and emotional states that a woman undergoes in her pre-menstrual, menstrual and post-menstrual periods.
Having gone through the manuscript, I say with gladness that she has presented, as far as possible, accurately, the sequencing of asanas to overcome the individual disturbances and imbalances that one undergoes at the time of pre-menstrual, menstrual and post-menstrual periods, irrespective of age factor.
In presenting this work, Lois has done a yeoman service to her fellow sisters for keeping themselves in a state of good conditioning, not only their physical and physiological health, but also mental poise and cool composure.
It is a book to be possessed by one and all who value life as a God's gift to maintain with honor and dignity.
I wish Lois Steinberg all success in her endeavors for the health of women who are the wealth on this planet Earth.
- B. K. S. IyengarThe sequence of asanas contained in this chapter may help to alleviate the discomforts associated with menstruation. Cramps, fluid retention, heaviness and/or bloating in the abdomen and legs, irregular digestion, ache or spasm of the lower back, up and down emotions, and fatigue in both the body and mind, are some of the characteristics associated with menses. This recommended program assumes that the reader has an understanding of Iyengar Yoga, so detailed descriptions of poses are not provided. For complete descriptions of the asanas and pranayamas, refer to the classic texts Light on Yoga (Iyengar, BKS, George Allen & Unwin, 1966), Light on Pranayama (Iyengar, BKS, Crossroad Publishing Company, 1981), Yoga: A Gem for Women (Iyengar, GSI, Allied Publishers, 1986), and Preliminary Course Book (Iyengar, GSI, YOG, 2002).
The length of time that the poses should be held depends upon the practitioner's experience and capacity. If the mind becomes agitated, the body becomes restless, or numbness occurs, the pose is over. Beginner students, as well as young women in their teens and twenties, should hold each pose for the shorter time frame suggested, and should not attempt poses that prove too difficult for them. The intermediate practitioner may also hold for a short time, but add a second repetition. An advanced practitioner may hold for the longer time, uninterrupted. A primary point is that the facial muscles, neck, and abdomen are to be soft throughout this practice. This is key to the inner exploration, discovery, and joy inherent in practicing this sequence as a whole, resulting in tremendous beneficial effects that are described in the text.
Contraindications for practicing this sequence are: headache, large clots/heavy bleeding, menses extended beyond ten days, or severe abdominal cramping. Chapter 2 provides remedial sequences for these discomforts. However, it is best to study regularly with an experienced certified Iyengar Yoga teacher who can help you adapt your practice.
All ages may do the sequence. However, women in their forties and beyond have periods that become different. For some women, periods become lighter, for others heavier. The days between cycles may lengthen or shorten. Both are normal as menopause progresses towards its end. Chapter 2 contains sequences for light and heavy flows, as well as other sequences for common problems that may occur.
If you are a teacher, remember to instruct your students to tell you before class if they have their periods. Your students may not always disclose this information, so ask women who have their periods not to do inversions when the class is about to do them. You may teach the menstrual sequence to your students; however, introductory level students do not have enough knowledge or skill and find it too difficult. They may join the regular class; modify the poses for them by giving more support. For example, have them, or the whole class, do the standing poses with the back foot at the wall and the hand supported on a block. Later, while the rest of the class is doing salamba sarvangasana, they could do supta baddha konasana, supta swastikasana, supta virasana, cross bolsters, or setubandha sarvangasana supported. If an introductory level student tells you before class that her cramping and/or other discomforts are serious, have her do ardha chandrasana (fig 1.4a page 9) and supta padanghustasana II (fig 1.6a page 12). Discomfort is usually alleviated after these poses. If this is the case, then she may join the class and do the poses supported.
Props: Two folded blankets under the buttocks, bolster across the straight leg shin to support the head (1.13a). For a greater broadening of the shoulders and chest hold the hands to a slanting plank beyond the foot (1.13b). For those unable to maintain a concave back position, or women in the stage of perimenopause, use the support of a chair and bolster (1.13c). In the case of stiffness, a second bolster vertical to the torso may be added along with a blanket for the head (1.13d). For those with depression, raise the head by supporting the chin with a block (1.13e) and look forward. If knee pain is present in the bent leg, place a block between the foot and the straight leg thigh, a rope behind the back of the bent knee, and/or support the knee with a block or blanket (1.13f). Follow the appropriate option for the entire sequence of forward bend poses (through number 17).
Position notes: Even if the head easily rests on the bolster with the back extended, try the support of the chair as well and observe which variation you find more restful.
Time: One to two minutes each side, starting with the left leg straight.
Actions: Rest the back of the head towards the forehead. Soften the mouth cavity by dropping the lower jaw away from the ears and resting the tongue away from the upper palate. Soften the facial muscles and release the neck and throat. Lengthen and widen the chest by moving the sternum forward towards the chin; descend the back chest at the dorsal region towards the floor. Widen the clavicles and release the trapezius away from the back of the head. Let go any remaining tension in the abdomen. Extend the inner leg of the straight leg from the inner groin to the inner heel. Descend the outer thigh of the bent knee leg and then revolve the lower abdomen and navel from that side to the straight leg side.
Benefits: The previous poses release abdominal cramping and other menstrual tensions allowing the flow to be less uncomfortable. Forward bends generally increase circulation into the pelvis and lower extremities. Thus, any cramping of the legs and/or swelling of the shins, ankles, or feet, may be reduced. The bent knee in Janu Sirsasana opens the hips. The uterus discharges the menstrual flow optimally, with little or no cramping. Abdominal organs are toned, passively, without tension, and the balance of the intestinal system is restored. The downward nature of the head rests the mind completely. Those with a problem of scanty flow may find the forward bends release and improve the flow.
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