Women's Health Workshop Recording (12h)

DAY 1 SESSION 1

During Menstruation

Relief of abdominal griping, and cramps; Supine Postures

• Supta Swastikasana

• Supta Baddha Konasana

• Supta Virasana

• Supta Matsyasana

Pain, swelling, spasm, exhaustion, knee bending difficult

• Supta Padangustasana

• Crossed bolster SetuBandha 

Forward Extensions - Rest head on the bolster

• Adho Mukha virasana

• Adho Mukha Svastikasana

• Adho Mukha Baddha Konasana

• Janu Sirsasana

• Trianga Mukipada Pascimottasana,

• Ardha Padma Pascimottasana

• Mariyiasana, 

• Adho Mukha Upa Vista Konasana 

• Parsva UpaVista Konasana

• Pascimottasana 

Headache and migraine & heavy bleeding; head elevated and supported. 

• Adho Mukha Svastikasana

• Adho Mukha Virasana 

Standing forward bend: if you are not tired if done,! do not tense the abdomen.

• Extension of the spine / + concave back.

• Head up to release from cramps. Using the support of a table or chairs;

•  Ropes: 

• Uttanasana

• Adho Mukha Savasana

• Parsvottasana

• Prassarita Padottasana 

Stronger standing, done with abdominal support:

• Ardha Chandrasana

• Virbhabdrasana 111

Seated positions

Use support to keep the lower back lifted

• Dandasana

• Svastikasana

• Virasana

• Baddha Konasana

• UpaVista Konasana 

• Gomukhasana

• Padmasana

• Siddhasana

Shoulder opening, arms, armpits, wrists, and fingers: 

• Urdhva Hastasana

• Urdhva Baddhaguliyasana

• Pascima baddhagullyasana  

• Pascima Baddha Hastasana

• Pascima Namaskarasana

• Gomukhasana

Lateral twists remove rigidity in muscles without abdominal compression. 

• Bharadvajasana1, 11, 

• Parsva Virasana, 

• Parsva Dandasana, 

• Parsva Swastikasana,

• Parsva virasana

Alternative Inverted Postures (legs raised if back pain) 

• Viparita Dandasana Dwi Pada, baddha Konasana, Parsvottasana w/ support

• Setu Bandha 

DAY 1 SESSION 2

Post Menustration -first 4 days: Transition

Reawaken, relax, and support the uterus, recover and balance, calm the nerves,, and rest the brain.

• Adho Mukha Svanasana 

• Uttanasana

• Prassarita Padottanasana

• Uttanasana

• Parsvottasana

• Uttanasana

• Parsvottasana orher side

• Uttanasana

• Sirsasana

  • Upa Vista Konasana

  • Baddha Konasana

• Prassarita Padottasana

• Adho Mukha Svasana

• Viparita Dandasana 2 Chairs

• Supported Bharadvajasana

• Sarvangasana

  • Adho Mukhas Virasana

• Halasana Supta Konasana

• Parsva Halasana

• Ardha Halasana 9 Chair)

• Pascomottasana

• Janu Sirsasana

• Pascimottasana

• Viparita Karani

• Savasana

Practice for after the transition 

DAY 2 SESSION 1

5-12 days post Menstrual- the glandular system comes into balance. 

Inversions (avoided during Menstruation)

All:

• Standing postures

• Lateral twists

• Forward extensions

• Backbends

• Balancing 

13-16 days post menstruation -Ovulation

Enhanced mental and emotional receptivity; Excitement and creativity.

If you have issues with menstrual flow, ovulation problems, or difficulty conceiving, adjust your practice by not working too hard on backbends.

Focus instead on Sirsasana, Sarvangasana, and forward extensions. If there are no problems, regular practice is fine.

17-20 days Post Ovulation- increased stiffness

• Seated postures - Pelvic opening

• Upa Vista Konasana, Baddha Konasana, virasana, Padmasana, Malasana 

• Supta Padangustasana 11

• Ardha Chandrasana

• Virhabdrasana 11

• Utthita Parsvakonasana 

• Utthita Hasta Padangustasana

• Backbending

• Viparita Dandasana 

• Eka Pada Viparita Dandasana

• Eka Pada Raja Kapotasana 

  
  

Postures for cervical spondylosis

• Urdhva Mukha Svanasana in Ropes

• Rope neck curvature

• Bench or stage neck curvature

• Utthita Hasta Marichyasana on Chair

• Bharadvajasana - Chair

  
  

DAY 2 SESSION 2

Menopause: This support was taken from Geetaji’s protocol: Practical Management through Yoga

Standing Postures:

• Uttanasana

• Adho Mukha Savasana

  • Relief from headaches, sudden weakness, hot flashes, dizziness, and high blood pressure

• Prassarita Padottanasana

  • Chest pressure is removed, which helps control rapid irregular heartbeat

  • The abdomen is extended and passively supported on a bolster

  • Helpful for those suffering from pre-menstrual symptoms during peri-menopause or menopause

• Utthita Hasta Padangustasana

• Ardha Chandrasana

  • Back support against the wall to eliminate strain

In all these standing postures:

• The pelvis is broadened and toned

• The organic body is toned

• Irregularities are checked, such as vaginal dryness, urinary tract infections, and incontinence, some of the common conditions that may appear in menopausal women

• They also help to maintain bone density and avoid osteoporosis

Sitting Asana - Upavista:

• Baddha Konasana

• Upavistha Konasana

• Supta Baddha Konasana

• Baddha Konasana against a Viparita Dandasana bench

• Upavistha Konasana against a Viparita Dandasana bench

These asanas control heavy menstrual flow and help with cysts, fibroids, abdominal pain, and vaginal dryness.

• Breathlessness

• Palpitations

• Fatigue

• Irregular bleeding and spotting come under control, and nausea is relieved

Forward Extensions:

• Janu Sirsasana

• Paschimottanasana

Menopausal women can get irritated and angry due to many reasons, such as loss of sleep, high blood pressure, unusual sex drive, severe headaches, migraines, frequent urination, or incontinence.

Results: A good companion to the symptoms listed above. Headaches disappear, and you can stay in the postures longer, easing tension and mental agony.

Backward Extensions:

• Sirsasana (on the ropes)

• Viparita Dandasana

• Sarvangasana on a chair

• Supta Konasana

• Setu Bandha Sarvangasana

• Viparita Karani

Supine Asana:

• Supta Padangusthasana

• Supta Baddha Konasana

These postures help to:

• Widen the pelvis and groin, creating space while easing tension

• Relieve backache, and bloating, and lessen the heaviness of the abdomen

• Additionally, they help relieve many of the other symptoms named earlier

• Done along with inversions, they help check diarrhea

Savasana:

• Ujjayi and Viloma

These help to cool down, restore energy, and reduce night sweats, bloating, and swelling.

Doing these in this sequence brings total help, but excluding or changing the order can affect the outcome negatively.