分享以下我們閱讀的段落，摘自- The psychophysical Lab – yoga practice and the mind-body problem by Ohad Nachtomy & Eyal Shifroni

女性經期時，練習的體式動作需要做改變喔，如下注意事項：

避免做任何倒立體式 (如:頭倒立 或 肩倒立系列等) – 因為經期時，這些倒立體式會對經期流量造成影響。

不要練習強度較高且易讓身體疲倦的站立體式，因為這樣會讓身體更加燥熱。

不要練習收縮腹部肌肉的體式，如圖：Urdhva Prasarita Padasana　

　

不要練習會擠壓腹部或讓腹部有壓力的動作，如瑪利奇III,如圖：

相反的，可以練習放鬆姿勢，如坐姿，支撐前彎和支撐仰臥的體式。

其他更多關於：經期，更年期，懷孕期或產後等的女性相關瑜伽體式，可參考：艾揚格女性瑜伽，但建議諮詢有這方面專業的醫生或老師。

During menstruation, women must change their practice. The main guidelines for practice during these days are:

Avoid any inversion (such as Head or Shoulder Stand) – This is because the inversions are a hurdle to menstrual flow.

Don’t practice tiring asanas that increase the body’s heat (such as strenuous standing asanas)

Don’t practice asanas that contract that abdominal muscles (such as Urdhva Prasarita Padasana – Related stretched- out foot pose).

Don’t practice asanas that squeeze the abdomen or apply pressure to the abdominal organs (such as Marichyasana III)

Instead, practice relaxing poses such as sitting asanas, supported forward bends, and supported supine poses