Surya Namaskar, or Sun Salutation, is a dynamic sequence of yoga poses that offers a complete body workout and is deeply rooted in yogic tradition. It combines 12 powerful postures that stretch, strengthen, and energize the body. But when it comes to menstruation, many women question whether it’s safe or advisable to continue this practice. The central question becomes: Can we do Surya Namaskar in periods?
This article will explore this question from physiological, cultural, scientific, and yogic perspectives. We will examine the effects of Surya Namaskar on the body during menstruation, dispel common myths, discuss expert opinions, and offer practical guidance for women navigating their yoga practice during their monthly cycle.
Understanding Menstruation and Physical Activity
What Happens in the Body During Periods?
Menstruation is a natural part of the female reproductive cycle, marked by the shedding of the uterine lining. It is often accompanied by symptoms such as:
- Cramps
- Fatigue
- Mood swings
- Lower back pain
- Nausea or digestive discomfort
These symptoms vary in intensity and duration from woman to woman. The body experiences hormonal fluctuations, particularly in estrogen and progesterone levels, which can influence energy levels, mood, and muscle elasticity.
What Is Surya Namaskar?
Surya Namaskar is a sequence of 12 yoga poses performed in a flow, synchronized with the breath. It includes forward bends, backward bends, planks, and lunges. Practiced traditionally at sunrise, it energizes the body and stimulates internal organs. The benefits of Surya Namaskar include:
- Improved blood circulation
- Enhanced flexibility
- Strengthened muscles
- Improved digestion
- Mental clarity and focus
It is also considered a spiritual practice by many, invoking gratitude to the sun.
Can We Do Surya Namaskar in Periods: The Core Debate
The question of practicing Surya Namaskar during menstruation is a topic of ongoing debate. Opinions vary depending on the school of yoga, the individual’s physical condition, and cultural beliefs. Let’s look at both sides of the argument.
Arguments Against Doing Surya Namaskar During Periods
1. Physiological Concerns
Some yoga teachers and medical professionals advise against strenuous physical activity during the first few days of menstruation, especially when symptoms are severe.
Why?
- Surya Namaskar includes inversions and core engagement, which may disrupt the downward flow (Apana Vayu) of energy according to Ayurveda.
- Excessive stretching of the abdominal muscles may increase cramping.
- Lower backbends and planks may exacerbate pelvic discomfort.
2. Energetic Perspective (Ayurveda and Traditional Yoga)
Traditional yogic wisdom suggests that menstruation is a time for rest and inward reflection. It is believed that the body’s energy is naturally moving downward during this time, and practices like Surya Namaskar may reverse this flow.
3. Risk of Injury
Hormonal changes during menstruation may cause ligament laxity, making the body more susceptible to injury during intense or fast-paced yoga sequences.
Arguments For Doing Surya Namaskar During Periods
1. Light to Moderate Movement Can Help
Contrary to the belief that all physical activity should be avoided, research shows that gentle exercise can:
- Reduce cramps
- Improve mood
- Alleviate fatigue
- Promote better circulation
If practiced slowly and mindfully, Surya Namaskar can be gentle and therapeutic, even during periods.
2. Empowerment and Body Autonomy
Modern yoga often embraces the idea of listening to one’s body. If a woman feels strong, comfortable, and energized during her period, she may choose to continue Surya Namaskar without any negative impact.
3. No Scientific Evidence of Harm
There is no conclusive scientific evidence that practicing yoga, including Surya Namaskar, is harmful during menstruation. Much of the hesitation comes from cultural taboos rather than medical facts.
Expert Opinions on the Topic
1. Yoga Therapists and Instructors
Many certified yoga instructors advise adapting the practice rather than avoiding it completely.
- Use modified versions of Surya Namaskar with less intensity.
- Skip inversions or poses that apply pressure on the lower abdomen.
- Focus on breathwork and slow transitions.
2. Medical Professionals
Doctors generally agree that moderate physical activity is safe and even beneficial during menstruation unless the individual is experiencing heavy bleeding, dizziness, or severe cramps.
When You Should Not Do Surya Namaskar in Periods
There are certain situations where it may be best to avoid Surya Namaskar:
- Severe menstrual cramps or dysmenorrhea
- Heavy bleeding
- Diagnosed conditions like endometriosis or uterine fibroids (consult a doctor)
- Low blood pressure or dizziness
- Severe fatigue or anemia
In such cases, rest and restorative yoga may be more appropriate.
How to Modify Surya Namaskar During Periods
If you decide to practice during your period, here’s how to do it safely:
1. Slow Down the Pace
Perform the poses slowly and mindfully. Focus on alignment and breath rather than speed or intensity.
2. Avoid Inversions
Skip or modify poses like Downward Dog or Mountain Pose if they feel uncomfortable. Avoid lifting the hips too high.
3. Engage the Core Gently
Avoid intense core activation. Keep the abdomen relaxed in forward bends and planks.
4. Focus on Breath
Inhale and exhale deeply. Proper breathing helps reduce cramps and promotes relaxation.
5. Use Props if Needed
Yoga blocks, bolsters, or cushions can help reduce strain on the body and make transitions easier.
Alternative Practices During Menstruation
If you’re unsure about doing Surya Namaskar, consider these gentle yoga practices instead:
- Supta Baddha Konasana (Reclining Bound Angle Pose)
- Viparita Karani (Legs-up-the-wall Pose)
- Balasana (Child’s Pose)
- Anulom Vilom (Alternate Nostril Breathing)
- Pranayama and meditation
These practices support relaxation, reduce discomfort, and align with the natural introspective nature of the menstrual cycle.
Cultural and Social Perspectives
In many cultures, menstruation is still surrounded by taboos and restrictions. Women are often discouraged from entering temples, kitchens, or engaging in physical activity. While some of these beliefs may stem from traditional customs, they can also lead to shame and misinformation.
Yoga, as a practice of awareness and self-compassion, encourages women to honor their bodies, challenge stigmas, and make informed decisions about their well-being.
Listening to Your Body
The most important guide during your period is your own intuition and comfort level. Ask yourself:
- How do I feel today?
- Is my energy low or stable?
- Do I feel pain or discomfort?
- Will movement help me feel better or worse?
Yoga is not about pushing through discomfort but about tuning into the body’s needs and honoring them.
Final Thoughts: Can We Do Surya Namaskar in Periods?
Let’s summarize:
| Argument | Verdict |
|---|---|
| Physiological Stress | May be risky during heavy or painful periods |
| Energetic Tradition | Recommends rest and inward focus |
| Scientific Research | No harm in light/moderate movement |
| Expert Advice | Modify the practice based on comfort |
| Empowerment | Choose based on your body’s signals |
So, can we do Surya Namaskar in periods? The answer is: Yes, but with awareness and modifications. There is no universal rule. What works for one woman may not work for another.
The essence of yoga lies not in rigid rules but in self-awareness, compassion, and balance. Whether you choose to rest, do a modified practice, or follow your full Surya Namaskar routine, let your body and inner wisdom be your guide.
