Overview:
Guidelines for practicing safely around menstruation, emphasizing rest and gentle options.
Steps:
1) Pause vigorous practice for 3–5 days if experiencing pain, fatigue, or heavy flow.
2) Gentle options: Restorative Śavāsana, Supta Baddha Koṇāsana with props, light supine twists, diaphragmatic breathing.
3) Avoid: Strong inversions, deep backbends, intense core compression, and forceful pranayama.
Benefits:
• Supports comfort, cramps relief, and nervous system balance.
Precautions:
• Listen to the body; skip practice if dizzy or drained.
• Hydrate and keep sessions short.
Suggested Duration & Tips:
• 10–20 minutes restorative on needed days.
• Resume normal routine gradually after symptoms ease.