Yoga for Women - Monthly Cycle and Pre-Natal

Recently the issues of menstruation and pregnancy have come up in my classes, so I figured I would write a little outline of my notes to help my students find it all in one place. Hope this is a starting place to guide you and feel free to ask me any questions you may have regarding your personal practice. - Namaste, Jennifer

Guidelines for Yoga Practice During Menstruation
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A woman's body goes through cycles of change throughout the month, therefore it is hard to approach yoga as a "one-size-fits-all" practice. We need to be sensitive and aware to what our body is calling for in the present moment and be able to adjust our practice to suit our unique needs. Here are some rough guidelines:

Be aware of Fatigue:
During menstruation the body can tend to feel fatigue as it regenerates itself and women lose energy during this time.
• If you're feeling fatigue, take it easy in class. If the teacher offers child's pose or down dog to make your session less vigorous, take it and enjoy while concentrating on your breath.
• Allow your practice to become more restorative, healing, meditative and less vigorous or challenging
• Be sensitive to your current and natural energy-level

Relief for the Pelvis and the Hips:
The pelvis and hips are in repair and hip openers can offer relief and feel good. Remember to breath slow and deeply, extending exhalations for increased relaxation and well-being directed toward the pelvis and the hips.

Avoid Disturbing the Natural Downward Flow of Energy
Opt out of inversions such as hand-stand, head-stand and shoulder stand and replace with either downward facing dog or Legs-up-the-wall with a soft bolster or blanket underneath the sit-bones so you're able to reap the benefits of an inversion without disturbing your cycle.



Guidelines Before Beginning Pre-natal Yoga
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Most students have heard that yoga is a great tool during and after pregnancy to help soothe tension, build strength, apply awareness to breathing practices and retain well-being for the time of childbirth and beyond. But when finding out about a new arrival, it can be confusing and difficult to know what you should or should not do as your body goes through it's profound time of restructuring for the baby and you.

I advise the following:

1) Consult your physician and primary care specialist before attempting yoga practice or other physical activities since every body and situation is unique.

2) Seek out a pre-natal yoga class. It's supportive to practice with others who are going through the same thing you are, as well as have a class that is structured specifically for your needs.

3) If local pre-natal yoga classes don't work in your schedule, you can modify your practice for pregnancy in a group class setting, but first here is what you should do and know:

• If possible, take a workshop about pre-natal yoga to get more information or approach a knowledgeable instructor for a private lesson so they can show you how to modify postures during your pregnancy.

• Arrive early and always tell your group instructor that you are pregnant, before class begins so they can modify postures for you or tell you where to opt out.

That being said, here are some general guidelines and principles for modifying yoga postures during pregnancy:

What you CAN do:
- The good news is you can do most postures and practices, except for a few key things written below!

What to be CAUTIOUS of:
In general you do not want to disturb the womb, which means:

• Avoid twists from the abdomen, belly and lower vertebrae of the spine. Twisting gently from the heart and the shoulders is okay and can offer relief and open the chest and heart space.

• Steer clear of most inversions, which will put pressure on the womb. Modify with Viparita Karani (Legs up the wall with a bolster under the sit-bones) This posture will bring most of the same benefits as inversions without disturbing the womb.

• Avoid putting pressure or laying on the belly. Opt out of postures where your belly is on the floor, such as cobra and upward bow pose. Replace cobra with upward dog and bow pose with bridge or child's pose

• While your body is going through changes, your body is releasing hormones which loosen the pelvic region to make way for the baby. This can result in feeling loose in the hips and you may find that you're able to be more flexible in hip-openers than before. Take precautions and do not to force, push or go too far in hip openers. Take it easy, as it can be easy to injure the lower vertebrae, and sacroilliac joints in the pelvis during this time. That being said hip openers will also feel pleasurable, so that's a plus!

• One last caution is to careful and opt out of balance postures where you may fall or injure yourself such as most arm balance postures like crow, side crow or any pose where you are placing your elbows into your pelvis for a balance such as locust, to be safe you should avoid and replace arm balances with arm strengthening poses such as shoulder and chest openers or standing balances such as tree pose against the wall - use the wall to safely modify standing balances, remember you have extra weight in your belly now!

To opt out of a harmful postures in general while in a group class:
• Always take downward facing dog or child's pose if the class is doing a posture that would not benefit your current state of health and rejoin the practice for the next pose you're able to do comfortably.

Surya Namaskara - Sun Salutations

Surya Namaskara - Sun Salutations - the sequence of 12 postures we practice as a warm-up in the beginning of class, are a wonderful to begin a simple home practice.



It is recommended for beginners to practice 2-3 rounds (one round is practiced on the right side - right foot steps back and forward into lunge - and then repeated on the left side to balance the body)

For Intermediate level, practice 3-12 rounds fast (1 full breath per pose) to warm-up the body or 3-12 rounds slowly (1 full 3-count breath) for spiritual / meditative benefits.

It is also recommended to practice during sunrise or sunset, naturally. Surya Namaskara also helps to balance Pingala Nadi, the energy channel that corresponds to the right nostril and left brain, which flows with solar / masculine energy.

The 12 postures represent the 12 zodiac signs and the 24 hours in a day.

They also have mantras you can chant internally as you focus on your breath to help you stay grounded in the present while also adding an element of devotion to your practice.

In addition, to create a moving prayer, I also recommend adding your own original prayers or dedications to each round of Sun Salutations which helps you bring 100% dedication to each asana you perform.

For a slow practice:
Surya Namasakara Mantras:

1 - Prayer Pose - Om Mitraya Namaha - salutations to the friend of all
2 - Raised arms - Om Ravaye Namaha - salutations to the shining one
3 - Forward bend - Om Suryaya Namaha - salutations to he who induces activity
4 - Lunge - Om Bhanave Namaha - salutations to he who illumines
5 - Down dog - Om Khagaya Namaha - salutations to he who moves quickly in the sky
6 - Knee/chest/chin - Om Pushne Namaha - salutations to the giver of strength
7 - Cobra - Om Hiranya Garbhaya Namaha - salutations to the golden cosmic self
8 - Down dog - Om Marichaye Namaha - salutations to the Lord of the Dawn
9 - Lunge - Om Adityaya Namaha - salutations to the son of Aditi, the cosmic mother
Aditi- means boundless and free, in the Vedas Aditi is the mother of the celestial gods, the mother of all creation
10 - Forward bend - Om Savitre Namaha - salutations to the Lord of Creation
11 - Raised arms - Om Arkaya Namaha - salutations to he who is fit to be praised
12 - Prayer - Om Bhaskaraya Namaha - salutations to he who leads to enlightenment

For a fast practice the Beeja mantras can substitute and be repeated.
Beeja Mantras:

1 - Om Hraam
2 - Om Hreem
3 - Om Hroom
4 - Om Hraim
5 - Om Hraum
6 - Om Hrah

Counting breath cycles during Pranayama

While practicing pranayama (prana = vital life force energy, yama = control or expansion of) it's useful to count the breaths to sustain a rhythm and also keep track of how long and how many breaths have taken place.

One way is to count by chanting "Om" and a number internally.
For example: "Om 1, Om 2, Om 3"

Another way I learned recently, is to use one hand and count with you thumb on the creases of your fingers as illustrated below. This method can be used while internally chanting "Om 1, Om 2, Om 3, etc." and help to count the rounds of a cycle for multi-layerd pranayama practices such as nadi shodhana (alternate nostril breath, or nadi cleansing breath)

Prana Vayus – The 5 Winds

Prana - The Vital Life Force energy.

The Prana Vayus (the five winds), are subtle channels in which prana is distributed throughout our being. Below is a brief summary:

Prana Vayu - Felt and distributed by the Inhalation and organs of respiration from the heart to the throat (upward flow of prana)

Apana Vayu - Felt and distributed by the Exhalation (downward flow of prana) and affects the processes of elimination

Udana Vayu - Felt and distributed in a circular pattern around the throat and head and affects the throat, neck, thyroid / metabolism, the power of speech

Vyana Vayu - Felt and distributed by the heart (flow of prana from the heart out to the extremities - hands and feet), affects the blood, lymphatic and nervous system

Samana Vayu - Circular distribution around the navel from the inside out, affects the small intestine, digestion, especially agni - the digestive fire in the belly.

The 7 Chakras

The word Chakra means “wheel” or “vortex” which can be a useful visualization of the seven energy centers along the spine. Below is a brief introduction:

1. Muladhara Chakra: “The root”- base of the spine, coccyx

Physical aspects: spinal column, coccyx, rectum, legs, bones, feet, and immune system

Mental / emotional aspects: physical family, group safety and security, ability to provide for life’s necessities, ability to stand up for oneself, feeling at home, social and familial law and order, fears of physical survival, abandonment by a group, loss of order

2. Swadhistana Chakra: “One’s own dwelling place” – sacrum, lower vertebrae

Physical aspects: reproductive organs, large intestine, sacrum and lower vertebrae, pelvis,
appendix, bladder, hips

Mental / emotional aspects: relationships with others, pleasure, unconscious mind, storage of samskaras, blame and guilt, money and sex, power and control, creativity, ethics and honor in relationships, personal power

3. Manipura Chakra: “City of the shining jewel” – lumbar spine

Physical aspects: solar plexus, abdomen, stomach, upper intestines, liver, gall bladder, kidney, pancreas, adrenal glands, spleen, lumbar spine

Mental / emotional aspects: gut instinct, gut feelings, butterflies in our stomach, changing our appearance to reflect internal changes. maintaining principles without compromising spiritual energy, trust, self-esteem, self-confidence, self-respect, self-discipline, care of oneself or others, responsibility for making decisions, personal honor, ability to generate action, ability to handle a crisis, fight or flight reaction.

4. Anahata Chakra: “The un-struck chord / unbeaten sound” – thoracic spine

Physical aspect: heart and circulatory system, ribs, breasts, thymus gland, lungs, shoulders, arms, hands, diaphragm

Mental / emotional aspects: center of unconditional love / higher love, compassion, love and hatred, resentment and bitterness, grief and anger, forgiveness and compassion, loneliness and commitment, hope and trust. Releasing emotional wounds and being able to truly forgive, purity, devotion to god, the space where purity resides, the ability to heal oneself and others.

5: Vishuddhi Chakra = “To purify” – cervical spine

Physical aspect: throat, thyroid, trachea, cervical spine, mouth, teeth, gums, esophagus, parathyroid, hypothalamus

Mental / emotional aspects: choice and strength of will, personal expression, following one’s dreams, using personal power to create, capacity to make decisions, addiction, judgment, criticism, right speech, speaking truth, faith and knowledge, learning the power of choice, the authority of divine will, acting out of faith rather than fear, head and heart in union, detachment from the fruit of ones actions

6: Ajna Chakra = “To command” – the third eye center, mind’s eye

Physical aspects: brain, nervous system, eyes, ears, nose, pineal gland, pituitary gland

Mental / emotional aspects: developing witness consciousness, inner guru, intuition, self evaluation, truth, discipline, emotional intelligence, mind / body connection, openness to the ideas of others, intellectual abilities, ability to learn from experience, receiving inspiration, developing an impersonal mind, stilling one’s fear driven voices, having a sense of Self so strong it is not influenced by the external, getting perception from mind into the body


7: Sahasrara Chakra = “Thousand-petal lotus” - above the crown of the head

Physical aspects: muscular system, skeletal system, skin

Mental / emotional aspects: Sahasrara is symbolic of the power of the spirit and living in the present moment. It is the center for awakening higher awareness / consciousness, our connection to divinity, prayer, meditation, samadhi (super mental awareness) / enlightenment, our ability to trust life, our expression of values, ethics, courage, humanitarianism, selflessness, the ability to see the larger picture, faith & inspiration, spirituality & devotion, and heaven (above the head), bringing spirituality into daily life, living your yoga, developing a personal relationship with the higher self. It can also represent a “dark night of the soul,” a spiritual crisis, dramatic shifts, loss of identity, and abandonment.

The 5 Koshas

The 5 Koshas (Sheaths) are a great way to examine our practice and develop our "witness consciousness," in the beginning stages of the practice. Like many paths and lists that lead the way for a practioner, we learn it, become aware and then hopefully move on to experience all 5 levels and beyond! In my personal experience, the 5 Koshas are not an entirely linear path, as in stages that literally happen from 1-5, although initially this may seem the case. You may find, depending on the day, or moment, that you jump from one to another, or may even experience all of them simultaneously.

First, what are the sheaths covering? Your Self! These are the gross to the subtle layers we travel on the path to self-realization in our practice.

1. Annamayakosha - The Food or Physical sheath. In the beginning of our practice we confront our bodies and the gross form of ourselves through asana in ways we might never have suspected. Initially we discover blocks in our body in the form of mis-alignment, tension, contractions and we even experience joy, freedom of movement and flexibility. A large part of the practice is connecting and bringing deep awareness to our bodies. To truly embody our bodies!

2. Pranamayakosha – The Vital Force or Breath sheath. Through our bodies to begin to connect to Prana - our breath. Whether to relax, to move with mindfulness or to make our practice connected in a moving meditation, the breath is the link from our physical form to the next kosha - our mind.

3. Manomayakosha - The Mind sheath. Our thought and mind-state affects > Prana (breath) which affects > the body. Equally, bringing mindfulness to the body and breath leads to the mind. Developing "witness consciousness" or awareness to the quality of our thoughts - positive or negative, our belief systems, etc. we begin to bring focus to our mind.

4. Vijnyanamayakosha – Wisdom sheath. As we develop a clear view of our body, breath, mind / thought process, all previous 3 koshas lead to a deeper knowledge of ourselves. This is true and collective wisdom of ourselves. In this state we can direct our aims toward self-realization.

5. Anandamayakosha - Bliss sheath. A level of spiritual experience and individual consciousness. When we reach a meditative state we move toward a glimpse of union or oneness. In terms of our practice, it is usually a time when we experience freedom, pleasure and joy in our practice.

and Beyond — In class we were discussing the Bliss sheath which is still a "sheath." This is because it remains a very subtle layer between our individual consciousness and universal consciousness (samadhi - union, oneness.) Our beyond is Samadhi - to be experienced by the practioner.

Ida and Pingala Nadi

As we start to focus on the breath, Prana – our vital life force, we're drawn to the subtle aspects of ourselves. Breathing through the right and left nostrils, Ida and Pingala Nadi, have profound affects on our energy and mind state which fluctuates throughout the day.

A Nadi is an energy channel. There are many in the body and the gross form of the Nadis are the arteries, veins and the nervous system. Ida Nadi is found through our left nostril, affecting the right brain and flowing in a spiral from the root (1st) to the third eye (6th) chakra. It is represented by these qualities: lunar (moon), feminine, inspiration, vision, calming, sensitive, emotional, receptive, creative, passive, cooling. Pingala Nadi flows through the same chakras through the right nostril and affects the left brain. It's qualities are: solar (masculine), motivation, drive, determination, knowledge, perception, rational, active, heating. Thus, each person has the qualities of Yin/ Yang, Shiva / Shakti, Sun / Moon, masculine / feminine which call for balance.

Throughout the day our breath fluctuates from right to left nostril at different times of the day. To manipulate these channels to our benefit, try laying on the left side in the morning and breath deeply through the right nostril (Pingala) to energize yourself for the day. At night lay on your right and breath through the left (Ida) to relax. Or take a few deep breaths through the corresponding Nadi when you want to evoke a certain mind state.

For an optimum state of being, try Nadi Shodhana Pranayama (alternate nostril breathing) to open both passages equally. When both are flowing freely and our chakras are in a clear state, we open a third channel called Sushumna Nadi, allowing for full awakening of consciousness. When Kundalini (dormant energy at the base of the root chakra) rises, it is meant to travel through this Nadi and lead to awakening / self-realization.

The Eight Limbs of Yoga

The Path of Yoga was first laid out in Patanjali’s Yoga Sutras (Sutra = “threads”) written in Sanskrit in the second century B.C. There are three sections to the book which outline the path to Samadhi (see definition below.) The word Yoga comes from the Sanskrit root "Yuj," meaning to yoke, join, create union and harmony.

The Eight Limbs outline the path of Yoga but are not necessarily to be taken as a chronological path. Most practitioners will find that beginning with a daily Asana and Pranayama practice naturally leads to the remaining limbs by enhancing awareness of Self. Most spiritual practices have similar guidelines. In the case of the Yamas and Niyamas, these guidelines seek to create an environment for our mind and body to settle into the concern of one-pointed meditation leading to Samadhi.

1. Yamas – 5 Restraints. Rules of social conduct
Ahimsa – Non-violence, toward living beings, also includes negative thought directed toward oneself or others, ex: self-deprecation or gossip classified also as violence
Satya – Truthfulness
Asteya – Non-stealing, mentally or physically
Brahmacharya – Control of sexual energy - meaning abusive, hurtful, over-indulgence of sensory pleasures or celibacy. Also means having moderation in all things.
Aparigraha – Non-covetousness or Non-hoarding, mentally or material.

2. Niyamas – 5 Observances – Rules for the individual
Saucha – Purity, internal and external cleanliness of body and mind.
Santosha – Contentment. A feeling of equanimity.
Tapas – Self-discipline. The word tapas also means heat or burning of impurities.
Svadhyaya – Self-study. Study of the higher-self and sacred texts.
Ishwara Pranidhana – Dedication to god, surrender to god’s will. Also meaning surrender to the great mystery, to greater powers beyond the indiviual.

3. Asana – Asana means a Seat, Pose or Posture. In addition the two qualities of a posture are Sthira (steady and alert) and Sukha (comfortable).

4. Pranayama – Prana is breath or life-force energy, Yama means control. Regulation or control of the breath, control of the vital force.

5. Pratyahara – Sense Withdrawal. Going inward.

6. Dharana – One-pointed concentration.

7. Dhyana – Meditation – Continuous one-pointed concentration or continuous being in the present moment.

8. Samadhi – Bliss, the super-conscious state where non-duality or oneness is experienced.


Sivananda’s 5 points of yoga
In addition, Sivananda, one of the popular schools of yoga, offer a simple and useful outline for a good practice and lifestyle which I find helpful. They include:
Proper Exercise
Proper Breathing
Proper Relaxation
Proper Diet
Meditation