Surya Namaskar: Practicing During Menstruation, Modifications, and Benefits

Can we do Surya Namaskar during periods?

Generally, performing Surya Namaskar (Sun Salutations) during menstruation is permissible and can even be beneficial, provided the practice is modified to suit individual comfort levels and symptoms. Listening to one's body and adjusting the intensity, depth, and specific poses is paramount.

Understanding Surya Namaskar

Surya Namaskar, or Sun Salutations, is a foundational sequence in yoga, traditionally performed at sunrise. It comprises a series of 12 dynamic postures linked by breath, creating a flowing sequence that warms the body, builds strength, increases flexibility, and calms the mind. Each round typically involves forward folds, backbends, and inversions (or variations thereof), engaging major muscle groups and promoting cardiovascular health. Its holistic benefits include improved circulation, enhanced digestion, stress reduction, and increased body awareness.

Menstruation: A Physiological Overview

Menstruation is a natural physiological process, part of the female reproductive cycle, characterized by the shedding of the uterine lining. The experience of menstruation varies significantly among individuals, with common symptoms including:

• Abdominal cramps (dysmenorrhea): Ranging from mild discomfort to severe pain.
• Fatigue and low energy.
• Bloating and fluid retention.
• Headaches.
• Mood fluctuations (irritability, sadness).
• Lower back pain.

These symptoms can influence one's energy levels, pain tolerance, and overall capacity for physical activity.

Traditional Perspectives on Yoga During Menstruation

Historically, many traditional yoga lineages, particularly those rooted in Ashtanga and Iyengar yoga, have advised against practicing certain postures or even full sequences like Surya Namaskar during menstruation. The primary reasons cited often include:

• Energetic Considerations (Apana Vayu): In yogic philosophy, Apana Vayu is the downward and outward flowing energy responsible for elimination, including menstruation. It is believed that inversions or vigorous practices could disrupt this natural downward flow, potentially leading to stagnation or reproductive issues.
• Rest and Conservation of Energy: The menstrual period is seen as a time for introspection, rest, and conservation of energy, urging women to avoid strenuous activities.
• Avoiding Overstimulation: Certain postures, especially inversions, are thought to overstimulate the pelvic region or glandular system during this sensitive time.

While these traditional views are deeply respected within their contexts, it's important to consider them alongside modern understanding.

Modern Scientific and Kinesiological Insights

From a contemporary exercise science and kinesiology perspective, there is no conclusive scientific evidence to universally contraindicate Surya Namaskar or most other forms of exercise during menstruation. Instead, the emphasis shifts to individual physiological response and mindful practice:

• Individual Variation: The impact of menstruation on exercise performance and comfort is highly individual. Some individuals experience minimal symptoms and maintain their regular routine, while others face significant discomfort.
• Benefits of Movement: Moderate physical activity, including gentle yoga, can actually alleviate some menstrual symptoms. Movement can help reduce cramps by improving blood flow and releasing endorphins, which act as natural pain relievers. It can also help manage mood swings and reduce bloating.
• No Evidence of Harm: There is no scientific basis to suggest that inversions or core work during menstruation cause harm or disrupt the physiological process. Any discomfort experienced is typically due to individual sensitivity rather than inherent danger.
• Psychological Well-being: Continuing a modified yoga practice can maintain a sense of routine, promote mental clarity, and reduce stress during a time when many experience emotional shifts.

Recommendations for Practicing Surya Namaskar During Menstruation

For those who wish to continue their practice, the following recommendations, grounded in a mindful and evidence-informed approach, are advised:

• Listen to Your Body: This is the most critical guideline. Pay close attention to how your body feels each day. If you experience pain, fatigue, or discomfort, modify or rest.
• Modify the Pace and Intensity:
  • Slow Down: Perform the sequence at a slower, more deliberate pace.
  • Reduce Repetitions: Opt for fewer rounds than usual.
  • Gentle Transitions: Move smoothly and consciously between postures.
• Adjust Specific Poses:
  • Avoid Deep Inversions (if uncomfortable): While not universally contraindicated, if headstand (Sirsasana) or shoulderstand (Sarvangasana) cause discomfort or concern, substitute with gentle inversions like Legs-Up-the-Wall (Viparita Karani) or a simple forward fold with head supported.
  • Modify Deep Forward Folds: If deep forward folds (e.g., Uttanasana) cause abdominal compression or discomfort, bend your knees generously or opt for a half-forward fold (Ardha Uttanasana).
  • Soften Backbends: In poses like Cobra (Bhujangasana) or Upward-Facing Dog (Urdhva Mukha Svanasana), reduce the depth of the backbend to avoid overstretching the abdominal area.
  • Child's Pose (Balasana): Feel free to rest in Child's Pose whenever needed throughout the sequence.
• Focus on Breath (Pranayama): Emphasize deep, steady breathing. This can help calm the nervous system and manage discomfort. Avoid intense breath-holding techniques (kumbhaka).
• Stay Hydrated and Nourished: Support your body by drinking plenty of water and consuming nutrient-dense foods.
• Prioritize Rest: If your energy levels are significantly low or you're experiencing severe symptoms, prioritize rest over practice.

Potential Benefits of Modified Practice

When approached mindfully, continuing a modified Surya Namaskar practice during menstruation can offer several benefits:

• Pain Relief: Gentle movement and improved circulation can alleviate menstrual cramps and lower back pain.
• Stress Reduction: The meditative flow of Surya Namaskar, coupled with breath awareness, can reduce stress and anxiety often associated with the menstrual period.
• Improved Mood: Physical activity releases endorphins, which can help combat mood swings and feelings of irritability or sadness.
• Maintained Routine: For many, continuing a modified practice provides a sense of normalcy and continuity, supporting mental well-being.
• Enhanced Body Awareness: It encourages a deeper connection to one's body, fostering self-compassion and understanding of its changing needs.

When to Consider Rest or Alternative Activities

While modified practice is often beneficial, there are times when complete rest or alternative gentle activities are more appropriate:

• Severe Pain: If you are experiencing debilitating cramps or other severe pain.
• Heavy Bleeding: If your flow is unusually heavy, rest can help conserve energy.
• Extreme Fatigue: When energy levels are profoundly low, pushing yourself can be counterproductive.
• Nausea or Dizziness: These symptoms indicate a need for rest.

During these times, consider restorative yoga, gentle walking, light stretching, or simple breathing exercises (pranayama) as alternatives.

Conclusion

The decision to perform Surya Namaskar during menstruation is a personal one, best guided by self-awareness and comfort. While traditional yoga perspectives often advise caution, modern scientific understanding emphasizes individual variation and the potential benefits of gentle, modified movement. By listening intently to your body, adjusting the intensity and specific postures, and prioritizing rest when needed, Surya Namaskar can remain a supportive and beneficial practice throughout your menstrual cycle. Always consult with a healthcare professional or an experienced yoga instructor if you have specific concerns or underlying health conditions.