Last time, I mentioned turning to youtube for inspiration teaching breathwork on zoom last winter. First, James Nestor’s Breath: The Science of a New Lost Art popped up, which I listened to on audiobook. (I have too much research reading on my plate now for …
Why not everyday? Because yoga is not my life, you say? Oh. Okay then. The answer varies.
Yoga? But I’m Not Flexible (Beginners)
When I first practiced yoga, it was very sporadic. Probably not even once a week. Are there any benefits to practicing once in awhile? Yes. Most people feel good during or after yoga, if not both. This goodness can help a person decide to do more yoga. Long term benefits to sporadic practice? Probably not.
Some types of yoga, like ashtanga, require practice at least four days a week, beginners included. But if you are totally new to yoga, your ashtanga practice will only be about 20 minutes long. Practicing sporadically will only frustrate you. In fact, any highly vigorous (or heated) yoga done sporadically is going to leave you sore (or nauseous) and wondering if it’s right for you.
If you are still at the dappling stage, I recommend a basics class in a gentler style. You can find this in classes called or studios that offer, for example, Integral Yoga, Kripalu Yoga, Sivananda Yoga, Iyengar Yoga, Gentle Yoga, Hatha Yoga, and Viniyoga. There’s less chance of strain or injury, and it will give you the taste and foundation you need to do more. It is an untruth that yoga is for flexible people. It increases strength and flexibility, but that’s not the point.
An aside: when you meet a yoga teacher in a non-yogic situation, please do not announce your inflexibility to him. I mean, think about that for a moment. Really. (Up next, an essay about what not to say to yoga teachers in social settings.)
I Like Yoga, But I’m Really Busy (Advanced Beginners)
Okay, then once a week. But keep with a basic style, or Iyengar. I have students who practice only once a week, and while there is some minor progress in their asana, they are almost starting from square one each week. Twice a week is better. I do see marked improvements in my undergrads, who meet twice as week over a semester. Also, they are spring chickens and their bodies are quick to learn. My older students, even mid-20s, make less progress at that frequency.
Should I Be Doing Headstand Soon? When Can I do Headstand? (Intermediate)
To see real, long term benefits of yoga, I find you need to practice 3 times a week, minimum. It’s difficult to meet your body and notice what is going on if you practice less often. Practice does not have to be a 90-minute class. It can be 15 minutes of practice at home or in an office. A few sequences are posted here. These are meant to supplement classes, not replace your teacher. Yoga is best learned directly from a teacher, not videos, books, blogs, or podcasts. They can help supplement your practice until you’re ready to practice on your own without them (which is about now, at the intermediate level). If you practice three times a week, you will start to notice a difference in your body, your yoga, and hopefully your mind. And get over headstand. It doesn’t matter.
Yoga Dilettante! (Intermediate-Advanced)
You practice 5-7 days a week. No less. Please understand that advanced yoga is not back flips or contortions. It could be 60 minutes of ardha padmasana. This frequency is open to any level, though beginners should be cautioned against an over-zealousness that leads to burnout. If you practice this often, you will progress. You will also suffer ego trips and spiritual materialism, but that’s part of the practice. Notice and cut it out. No one’s style of yoga is the best style of yoga, and because you’ve dedicated over ten hours a week to your ma
t doesn’t mean you’re a better yogi than someone who’s never seen a mat. Nor are you superior because you don’t go in for an impressive asana practice but sure like to meditate.
Committing to something like an ashtanga practice is a major time commitment, but with that practice “all is coming,” as K. Patabhi Jois liked to say. The one thing that truly amazes me about ashtanga is what dedication and commitment can bring. This is true of any practice. Have fun.
Last week I was commiserating with a student who’d missed class about how difficult it is to establish a home practice. It took me about two years of consistent classes to really get into practice on my own. Establishing a daily home practice took not only dedication, but concentration. It’s much easier to make yourself go to a class than to maintain focus amidst the endless distractions of your home. But once you’ve got it going, it’s really harder just to do yoga once in awhile when you can’t make class because it’s not habit and you have so many (pitiful) reasons not to do it.
It took a little trickery to get me started. If I thought of the whole 1.5 hour series, I wouldn’t do it. I was too hungry or tired or pressed for time. So I told myself I’d do one pose (which was usually the lazyman’s legs up the wall. It’s the best pose ever. We need, most of us, to be lazier), then I could relax. After the one pose, I was relaxed, and liking it, so I did one more. This went on through the whole series, often ending in seated mediation two hours later. No way? Believe me, it will happen.
Whether you are looking to keep the hamstrings happy until you get back to class next week, or you’re trying to establish or motivate a personal practice, a few minutes of yoga a day are enough to shift things into habit. As Ethan likes to say about meditation, “You wouldn’t skip brushing your teeth for a few days, then brush for an hour on the weekend, would you?” And so it is with yoga.
So go get your mat (though you don’t really need one) and do some yoga.
- 2-minute Viparita Karani (legs up the wall). If you don’t have space, be creative. Use a bed’s headboard or bend your knees and place your calves on a chair.
- 2-minute Uttanasana (standing forward bend).
- 2-minute Adho Mukha Svanasana (downward dog). If you are sliding too much, try the version with your hands on the wall.
- 2-minute Sirsasana (headstand, or substitute dolphin, handstand or your favorite).
- 2-minute Sarvangasana (shoulderstand)
- 2-minute Savasana (relaxation pose).
Don’t even think of skipping savasana.
There are as many takes on yoga asana practice during menstruation as there are euphemisms for it. Ladies’ holiday, your moon (not to be confused with the moon), ladies’ days, your flow, the curse, crimson tide, the rag, that time of the month, and, refreshingly, your period, are a few you’ll hear in wider yoga discourse.
The official line in Ashtanga is not to practice at all during your “moon.” Iyengar discourages twists, inversions, deep backbends and binds, and suggests specific practices based on what you’ve got going on (e.g. heavy cramps, bloating, no period at all). You can find these in Geeta Iyengar’s Yoga, A Gem for Women. Many schools advise not to invert, while others say listen to your body and figure out what’s best for you. I’ve heard Cyndi Lee of Om Yoga advise that women should invert, because it’s only a patriarchal edict that tells women they can’t. Honestly, I see the logic in all of it.
Don’t practice at all? This is the Ashtanga way, as K. Pattabhi Jois told women not to practice during their periods, and for traditionalists, what Jois says, goes. Yes, it’s easy to forget that is Yoga is a tradition developed by and for men. In India, women write books with lengthy introductions to convince readers that yoga is something women can and should do (e.g. Yoga, A Gem for Women). It’s hard to imagine in the female-majority yoga rooms of the west, but yoga is not historically a women’s endeavor.
While not practicing might sound silly to you, understand that Ashtanga is an intense practice that demands mula bandha, which is quite difficult to do during menstruation. I find it’s quite hard to pull up and in when I’m a bit swollen and tender. Do I practice? Usually, yes, but it depends on how I feel. There are some days a year I wake up and say, “No way will that feel okay right now,” and I go back to bed. But often (like last week), I feel great when I’m able to move and stretch my body, which actually seems to tighten and lock up in the days before, but relaxes again when my period starts. I like to practice.
To invert of not to invert? This debate has been going on for quite some time, and it seems to have three camps. The first: Traditionalists who believe that inverting interferes with apana, the downward flow of energy in the body. It is advanced in a retro-ditz-delicate-flower piece by Kathryn Budig on elephant journal. “I officially mark myself as senseless during the preceding days as the first few of the actual holiday. When you can normally find me working flips in a handstand till I can’t see straight, this time of the month it’s more common to find me propped up on the couch, my handy Jane Austen novel du jour next to me, and an artillery of spoons ready to attack a fresh mint and chocolate chip gelato.” Senseless, eh? Hmmm. What exactly is a Jane Austen du jour? Doesn’t she only have 5 or so novels? And Ms Budig reads one every day? How many spoons does one need to “attack” fresh gelato? I prefer to let it warm and soften a bit, so that it glides from bowl to spoon to mouth. In fact, I like to lounge about reading and eating chocolate every day of the month. I certainly don’t limit it to that time.
Budig goes on to say that she believes not practicing on her period is a form of respect. For what? Her teacher? The moon? Patriarchy? Jane Austen? While she doesn’t like the suggestion that “blood will get stuck” if you invert (I’ve never heard it put quite that way before), she does argue that, “logistically speaking if something is trying to get out, it doesn’t make a whole lot of sense to turn it upside down. Or twist it. Or strain it. Or do anything more than supine postures, snuggling a bolster, light walks and all those bites of chocolate.” Well, logistically, if something is trying to “get out,” it makes a lot of sense to twist it, no? If you wanted fluid out of something soft, you’d twist, right?
This careless argument doesn’t do much to convince me to lie around during my period. And many are turned off by the red-tenting of women around the time of our periods. This second camp is well-covered in this Go With the Flow article on Jezebel. The medical risk of inverting involves retrograde menstruation, which some argue causes endometriosis. While most doctors say this myth has been debunked, Kathleen Lea Summers, MD, PhD, argues that as of 2011, “Retrograde menstruation remains the prevailing scientific hypothesis for what causes endometriosis. It’s complicated, and other factors play a part—things like genetics, epigenetics, immune function, environmental toxins, etc.”
“For sure women who have more frequent periods, those that bleed heavier, and those that have a blockage to normal flow through the vagina are the most likely to develop endometriosis. That indicates the amount of backward flow is important in development. While there are no studies looking specifically at whether or not women who practice inversions during their periods are more likely to develop endometriosis, prudence is wise. Anyone with a personal or family history of endometriosis should never do inversions while on their period. Other women need to be careful too, especially during the days of heaviest flow. If they choose to invert during menses, then time in the posture should be limited to 30 seconds.”
That said, there are doctors, including Mary P. Schatz, M.D., who state that inverting won’t cause endometriosis, but it can cause vascular congestion (heavy bleeding). I’ve talked with a number of teachers and students who have found this to be the case. We are of the third camp—try it out for yourself and see how you feel. I inverted when I started years ago, but on several occasions got really intense cramps afterward. I’d never heard anyone else complain of this until a commenter on the elephantjournal article said the same thing. I also tend to bleed more. Further, I just really don’t feel like spending ten minutes upside down when my belly is heavy. So, while once is a blue moon (sorry), I will feel up to inverting, I usually don’t.
Bodies are all extremely different, from person to person, but also from cycle to cycle. The only way to know what’s best for you is to pay attention. I find I’m often (but not always) extra stiff before my period starts. Some months I don’t even expect it (meaning no PMS) and other months, I do. Sometimes I feel tired and heavy, sometimes I’m energetic. I notice, and behave accordingly. The reason the Budig piece grates? It advances the notion that women are “senseless” and unable to work during their “moon.” In once sentence she tells her students, “Notice what is happening in your body and mind before you race past it to where you think you should be.” Then she races past everyone to tell us how we feel and where we should be—on the couch with bon bons. “Same goes for ladies’ holiday. Don’t ignore it by trying to keep life the way it is everyday. Stop, acknowledge, observe, respect and rest. Honestly ladies, we’ve earned it. Period.”
We’ve earned it? What does that even mean?
An old friend, Lena Kim, MD and Assistant Professor of Maternal-Fetal Medicine at UCSF, advised: “There is no evidence that yoga and/or inverted positions are harmful during menstruation. If anything, exercise in general decreases menstrual cramps.” If you have personal concerns about irregularities, definitely seek out the advice of your doctor.
Do consider how you feel when you practice and invert every day of the month, and make your decisions from there. Yes, oddly, there is a huge social and political lens that will color how we look at this, instead of just feeling our bodies. It’s kind of weird, really. Having experienced everything from light, unnoticeable periods to some extremely intense cycles, my only advice is to pay attention to your body and do what feels right. You’ll know what that is in the moment.
Soon I’ll give some ideas as to what asana and pranayama help me at the more difficult times. They aren’t what I expected, but the doctor was right!