Effect of inverted poses on menstruation
and pregnancy by Geeta Iyengar

Inverted yoga postures or inversions are those where the head remains down and the body is in an inverted position. The inversions include asanas such as Sirsasana, Sarvangasana, Halasana, Viparita Karani, Pincha Mayurasana etc. The variations of Sirsasana and Sarvangasana are also included in this group.

Hatha Yoga Pradipika on inversions

The third chapter of Svatmarama’s Hatha Yoga Pradipika is named mridavidhanam mentions about the inverted yoga postures. Hatha Yoga Pradipika deals with asanas in the first chapter, pranayama in the second chapter, mudras as well as bandhas in the third chapter and samadhi in the fourth. Mudra means a seal while bandhas means bondage. Mudra seals the energy and bandha regulates the energy. Svatmarama devotes six stanzas (slokas) to explain Viparita Karaniin the third chapter.

Viparita Karani is a mudra where the head is down and legs are up, palate is down and the navel is up, moon or soma chakra which lies in the centre of the brain is down and sun or surya chakra which lies in between the navel and diaphragm is up. It has to be learnt under the guidance of a Guru and practiced everyday gradually increasing the duration of stay in the posture. In the upright position the sun (navel) swallows the nectar which is dripped down by the moon but in Viparita Karani the sun absorbs the nectar. The practice of Viparita Karani increases gastric fire and improves the digestion and keeps the person younger preventing him from getting wrinkles or grey hair and postpones death.

The effects of the inverted postures on the endocrine system

All the other inverted postures come under Viparita Karani. Inversions done accurately are always relaxing and reduce stress and strain. The blood circulation to the brain is improved in Sirsasana; the sluggish cells are rejuvenated and the brain being the seat of intelligence is stimulated. It also stimulates the pituitary and pineal glands on which the growth, health and vital strength of a person depends.

Savangasana works effectively on the thyroid and para-thyroid by increasing the blood supply. Halasana is effective on adrenals.

The secretions of the pituitary regulate sexual characteristics and growth of the reproductive organs. It also regulates the function of adrenals, thyroid and the ovaries. It is the hormone which stimulates the production of milk in nursing mothers. Thus pituitary is the master gland which plays a very important role in regulating menstruation and pregnancy. The inverted postures in turn regulate the functioning of this master gland.

Guruji has rightly said that one must practice asanas regularly and in case one does not have enough time then one should at least do the inversions. If Sirsasana is the father of asanas, then Savangasana is the mother of asanas. The health of the body and mind is dependent on the practice of these two asanas as the health and happiness of the children is dependent on their parents.

Practice of inversions during and after menstruation

One should not perform inverted postures during menstruation. Inversions performed during menstruation arrest the menstrual flow. They dry up the uterus and can lead towards complications like cysts and fibroids if practised during menstruation. On the other hand, inversions can control menstrual bleeding when it exceeds its normal duration or if it occurs in between. They check the flow and strengthen the uterine system. They dry up the area faster than any other asana.

One should immediately commence the practice of inversions after completion of menstruation since it is the time for re-establishment of hormonal balance. Such a practice will prevent diseases like endometriosis, leucorrhoea and also miscarriages. They help in maintaining the health of the reproductive organs.

Practice of inversions during pregnancy

Pregnancy is an opposite state of menstruation as the foetus has to be retained. Inverted postures should be performed in the first three months when there is a chance of miscarriage especially for those who are prone to miscarriages and abortions. One can continue practising them up to the end of pregnancy. Their regular practice strengthens the spine, improves blood circulation, checks water retention, prevents infection. maintains hormonal balance, lubricates the reproductive passage, checks blood pressure, maintains emotional and mental balance.

Inversions are harmful during menstruation and helpful during pregnancy. Avoid inversions during menstruation but practice them religiously during pregnancy.

One should continue with the practice of inversions even after menopause in order to keep a check on the blood pressure. heart problems, circulatory defects and aging.

We have to learn to be in an inverted position as long as we are in an upright position.

Women practicing yoga during pregnancy (Q&A)

[This question comes from an article ‘Geeta Iyengar answers questions on yoga and women’ published in Yoga Rahasya, Vol 4, No 1 (1997).]

ln the West a lot of women want to do yoga because they are pregnant although they have not done yoga previously. What should we as yoga teachers do?

ln the early 1960s when I started teaching, the value of yoga and its effect was unknown to the public. Now yoga teachers advertise to attract the people who do not know the depth of the subject. They conduct camps to attract people. Fortunately camps for pregnant women are not held in India but in some countries classes for pregnant women are conducted for about 15 days.

Teachers have to be extremely careful and well accomplished if they wish to teach yoga to a pregnant woman.

The teacher should be intelligent and quick to adjust and modify the asana as per the students requirement. Those who are already practising yoga can continue with their practice during pregnancy and follow the detailed programme given in Yoga: A Gem for Women. One has to be very careful about teaching yoga during pregnancy to those who have never done it earlier. A teacher should know the details about their medical history, their regular medical check-up reports, their general state of health, their constitution, their history of abortions or miscarriages. A teacher should have the faculty of discrimination while teaching and should be able to adjust the asanas as per the student’s needs.

I have given two separate courses for the pregnant women in Yoga: A Gem for Women. The first one is for those who have been regular practitioners of yoga prior to their pregnancy and the second one is for those who wish to start practising yogasanas after they have conceived.

The pregnant woman can be taught simple asanas. There is no harm in doing a few standing poses to strengthen the back bone, the spine. The inversions such as Sirsasana and Sarvangasana are definitely beneficial for maintaining proper blood circulation and healthy endocrine functioning. Baddha Konasana, Suptakonasana, Upavistha Konasana, Virasana, Mahamudra, Bharadvajasana and forward extensions where the back is kept concave make the abdominal organs healthier. Doctors often advise pregnant ladies to only do pranayama and not asanas. Do not listen to such advice.

One can teach asanas to women after they are pregnant, if they have no complications, and are willing to do it sincerely and fearlessly. A pregnant woman has to be taught asanas first and then pranayama.

I will not advise you to teach asanas to pregnant women who have developed medical complications such as toxaemia [a toxic condition that sometimes develops in the last three months of pregnancy, characterized by high blood pressure, abnormal weight gain and convulsions. Ed.] and have never done yoga before. You need a lot of experience to take up such cases.

Yoga is not meant just to have a non-problematic pregnancy and easy delivery. The health of the mother as well as the baby is very important. First one should concentrate on good health and then on easy delivery through yoga. The aim of doing yoga during pregnancy is to carry the seeds of good samskaras (auspicious imprints) to the growing baby as the yogic practice touches the soul. This aim of yoga should be borne in mind by the teachers.

Not only the mother’s physical health but also her state of mind has a profound effect on the unborn child. The foundation for the development of the child on a morally and spiritually higher plane is laid in the womb itself. Unfortunately, this aspect is not thought of at all. In olden days, there was a custom where a pregnant woman read the sacred books such as Ramayana or recited the Bhagavad Gita. The recitation and repetition of the sacred name of the Lord was considered important. The mind of a pregnant woman was impregnated with high thinking and high moral living so that the progeny carried these imprints.

I would insist on this aspect. Do not popularise yoga under the name of just physical well being but do it with a spiritual touch. Physical health is of course essential and it comes through yoga but mental calmness and health is more important. Therefore, we have to attend to the mother in such a way that she develops a very serene mental attitude. Her yoga practices should be such that she inherits a feeling of happiness and quietness. She can start doing yoga even if she has never done it before but it is better if she has practiced yoga before pregnancy.

The teacher’s responsibility is very high while teaching students who begin yoga after pregnancy. The teacher should first build up the student’s confidence and courage to practice yogasanas without injuring the growing child.

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