Surya Namaskar, or Sun Salutation, is one of the most iconic yoga sequences practiced worldwide. It’s known for boosting flexibility, strength, and mental clarity. However, many women often ask: Can I do Surya Namaskar during periods? The answer is not a simple yes or no—it depends on your body, energy levels, and how you approach the practice during menstruation.
Understanding Periods and Its Effects on the Body
Periods is a natural biological process, but it comes with a variety of physical and emotional changes. Hormonal fluctuations can cause:
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Abdominal cramps and bloating
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Lower back pain
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Fatigue and reduced energy
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Mood swings and irritability
During this time, your body is more sensitive, and it’s essential to respect its needs. While yoga is generally safe during periods, high-intensity practices can sometimes strain the body or worsen discomfort. Surya Namaskar, being a dynamic sequence of 12 poses, involves forward and backward bends, plank positions, and stretching movements, which may feel different depending on the stage of your cycle.
Is Surya Namaskar Safe During Periods?
Surya Namaskar can be safe for menstruating women if practiced mindfully and with modifications. Here’s a breakdown:
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Light to Moderate Flow: Women with a light or moderate menstrual flow who feel energetic may practice a gentle Surya Namaskar. A slow-paced sequence can help improve circulation, reduce cramps, and uplift mood.
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Heavy Flow: If your flow is heavy, it’s advisable to avoid intense sequences. Overexertion can lead to dizziness, fatigue, or increased discomfort. Instead, restorative or gentle yoga poses are preferable.
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Listen to Your Body: Pain, nausea, or dizziness are signals to pause or adjust your practice. Yoga during periods should focus on comfort and relaxation, not performance.
Key Considerations
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Avoid deep backbends and inversions: Poses like full wheel (Chakrasana) or headstands can increase pressure in the abdomen and may not feel comfortable.
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Practice slowly: Focus on breath and gentle movements instead of rushing through the sequence.
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Use props: Yoga blocks, bolsters, or cushions can support your body and reduce strain.
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Stay hydrated: Drink water before and after practice to maintain energy levels.
Benefits of Practicing Surya Namaskar During Periods
Even a modified, gentle Surya Namaskar routine can offer significant benefits for women during menstruation:
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Reduces Menstrual Cramps: Stretching the abdomen and spine can help relax muscles and ease cramps.
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Improves Blood Circulation: Gentle movement encourages better blood flow, reducing fatigue and bloating.
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Enhances Mood: Deep breathing and mindful movement release endorphins, helping combat mood swings and stress.
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Boosts Energy Levels: Light exercise stimulates the body without overexertion, helping you feel more energetic and active.
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Maintains Flexibility: Keeping your body active during periods prevents stiffness and keeps your muscles engaged.
Modifications for Surya Namaskar During Periods
You don’t have to skip Surya Namaskar entirely during menstruation. Instead, try these modifications:
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Reduce the number of rounds to avoid fatigue. One or two gentle rounds are sufficient.
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Skip intense poses like plank variations or upward dog if they feel uncomfortable.
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Emphasize forward bends (like Uttanasana) and gentle stretches, which are more soothing during periods.
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Focus on slow, deep breathing throughout the sequence to enhance relaxation and oxygen flow.
Alternatives to Surya Namaskar on Periods
If Surya Namaskar feels too intense, several alternative yoga poses can help relieve discomfort:
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Child’s Pose (Balasana): Relieves lower back pain and promotes relaxation.
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Cat-Cow Pose (Marjaryasana-Bitilasana): Gentle spinal movements reduce abdominal tension.
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Seated Forward Bend (Paschimottanasana): Mildly stretches the back and hamstrings.
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Legs-Up-the-Wall Pose (Viparita Karani): Reduces fatigue and improves blood circulation.
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Supine Twist (Supta Matsyendrasana): Relieves lower back pain and eases bloating.
These poses can be combined with slow, mindful breathing for a restorative and calming practice.
Listening to Your Body is Key
Yoga is about connecting with your body and mind, and this is especially important during menstruation. Some days you may feel strong and energetic, making a gentle Surya Namaskar possible. On other days, your body may crave rest, and that’s okay too. Respecting your body’s signals is more important than adhering to a routine.
Final Thoughts
So, can you do Surya Namaskar during periods? Yes, but with mindfulness, modifications, and attention to your body’s needs. Gentle, slow-paced rounds can provide relief from cramps, improve circulation, and uplift your mood. Avoid deep backbends, inversions, and overexertion, and instead focus on restorative poses if your body feels fatigued.
Remember, yoga is not about perfection or completing a set number of rounds—it’s about awareness, self-care, and balance. Listening to your body, practicing modifications, and prioritizing comfort will ensure that yoga remains a supportive and empowering practice, even during menstruation.
