The menstruation + astanga study: findings
We invited astanga practitioners who menstruate or who have menstruated in the past practising or visiting Astanga Yoga London (AYL) to complete a survey about their menstrual cycle and its effects.
Questionnaires were made available between 8th September and 14th October 2022 at AYL. 77 questionnaires were completed and analysed. The key findings are as follows:
About the respondents
· Three-quarters (75%) of study participants had a menstrual period in the previous 5 weeks;
· 83% of participants have (or used to have) a regular cycle (usually lasting between 21 and 35 days). 16% reported irregular periods;
· Three in ten participants (29%) were currently taking synthetic hormones of which 16% were for preventing pregnancy and 9% for perimenopause and menopause;
· 57% did not track their period with an app or a device.
About the impact of the menstrual cycle on the practice
Over half (55%) of our study participants reported taking rest days from asana practice during their period. A further 31% reported sometimes taking rest days and 14% reported not taking rest days.
Most participants (74%) reported that their practice either had a positive impact or no impact on their general experience of their cycle. 5% reported a negative impact.
The majority of participants (52%) reported that their practice had no effect on the regularity of their cycle. 17% reported that practice made their cycle more regular and 4% reported that it made their cycle less regular.
On physical, energetic and emotional changes through the course of the menstrual cycle
We asked participants which physical, energetic and emotional changes they experience or used to experience during the different phases of their menstrual cycle:
· Physically, students tended to feel worse than usual immediately before their period (66% of participants) and during their period (66% of participants). They tended to feel physically better than usual after their period (51% of participants).
· Energetically, students tended to have less energy than usual during their period (69% of participants) and immediately before their period (60% of participants). They tended to have more energy than usual after their period, before ovulation (51% of participants).
· Emotionally, students tended to feel less emotionally stable immediately before their period (70% of participants).
On the biggest changes that practitioners notice during the menstrual cycle
We asked participants what the biggest change was that they notice or used to notice during their menstrual cycle, and at which point during the cycle. A variety of experiences were shared.
Very common themes included:
· Physical pain at various times through the menstrual cycle. Pain relating to specific areas of the body included abdominal pain, breast pain, back pain and headaches;
· Feeling emotional at the pre-menstrual phase of the cycle;
· Tiredness & low energy at the pre-menstrual phase of the cycle.
Other common themes included feeling of low mood, sadness, tearful and heaviness. Many participants expressed high energy levels around ovulation.
On other comments made in relation to the menstrual cycle
We gave the participants the opportunity to share any other comments about their menstrual cycle relevant to the astanga practice.
Participants had varied experiences on whether taking rest days during their period were helpful or not. Many reported finding rest days beneficial whereas others preferred to continue practising throughout.
Many practitioners found that the astanga practice has or had a positive impact on their cycle and managing its symptoms.
Participants asked for advice on how to practise during the menstrual cycle and what to avoid, specifically questioning inversions and upward lifting postures. Varied experiences of practising inversions were expressed, and several participants were unsure whether it was recommended or not recommended to invert during their period and whether a risk of endometriosis was increased by doing so. Participants also asked for advice in relation to the practice and trying to conceive.
Many participants were grateful for the opportunity to explore the relationship between menstrual cycle and their astanga practice.
Conclusions
This study explores the interplay between the astanga yoga practice and menstruation. The data suggests that, for many, the menstrual cycle has a profound impact on physical, energetic and emotion aspects of practitioners’ lives.
In general, asana practice had a positive impact on people’s experience of the menstrual cycle and few participants reported a negative impact (such as irregularity).
A range of practices and experiences were reported regarding rest days or modifying the asana practice during the menstrual period. Some found it beneficial to rest or modify, whereas others did not.
Acknowledgements
Thank you to the study participants for sharing their experiences.