A detail presentation of how yoga practice can help with women's health. How it can improve and reduce menstruation symptoms and all the benefits a correct yoga sequence provides to women.

1. Yoga and Women’s
Reproductive Health
- Menstruation
Presented by Senior Yoga Teacher Shayna Ogden
Hosted by Book Yoga Founder Dr Stuart McGill

2. The GoToWebinar Control Panel
Questions box
1. Can everyone see the screen
and hear me ok?
2. Download the workbook in
the handouts section.
3. Put your questions or comments
in the questions box.

3. The Team
Your Host,
Stuart McGill
Your Producer,
Suzanne Snider

4. Presenter: Shayna Ogden
• Senior yoga teacher
• 25 years experience in yoga and teaching
• Trained as an engineer but eventually
devoted herself to yoga full-time
• Runs a very successful yoga studio in
Ballarat, near Melbourne, including a
teacher training and retreat program
• She has a particular interest, and in-depth
learning, in all areas of women’s health.

5. This restorative yoga is also useful to men
• Most or all of the postures discussed for menstruation are restorative yoga
• So they are highly useful to men as well
• Restorative yoga: supported positions held longer, with a breathing focus
• Clinical trials have shown that restorative yoga reduces stress, cortisol production, & hard-to-
lose belly fat.
• With restorative yoga, Stuart also finds he is more energised, sleeps better, and is more
productive

6. Different styles… different approaches
• Different yoga styles approach
menstruation in overt or less overt
ways
• Even styles that don’t do
inversions, will do twists and
abdominal stretches, so this
information is relevant to all styles
• Check with your teacher or studio
if they have any particular views
on the issue

7. Different styles… different approaches
• No matter the approach of your
studio, this webinar will help you
with practices you can do at home
around menstruation
• You can also get your own props for
practice at home, & these will help
during menstruation
• We will discuss how to use the
props, & list them at the end

8. The “embarrassing question” that it helps for your teacher
to know

9. Why is important to demystify
this question in yoga?

10. Menstruating women may need to follow
a modified yoga sequence of postures.

11. What are the benefits of a correct yoga sequence during
menstruation?
● Alleviate Pain
● Reduce Discomfort and Irritability
● Ease Cramps
● Shorten the Menstruation Time
● Sleep Better

12. Yoga poses that you should not do during Menstruation

13. Inversions

14. Abdominal asanas, closed twists, ‘body knottings’ and
hand balancing poses

15. What is Abnormal Menstruation?

16. So what is the yoga sequence you should follow?

17. Sequence for Days 1-2 of the Cycle
Supta virasana
(bandage optional) – 5
mins

18. Sequence for Days 1-2 of the Cycle
Supta
matsyendrasana
(padmasana legs, if
practised or
swastikasana legs as
shown, bandage
optional) – 2 mins

19. Sequence for Days 1-2 of the Cycle
Adho mukha virasana

20. Sequence for Days 1-2 of the Cycle
Janu Sirsasana

21. Sequence for Days 1-2 of the Cycle
Trianga mukhaipada
paschimottansana

22. Sequence for Days 1-2 of the Cycle
Ardha badha padma
paschimottansana
No image available

23. Sequence for Days 1-2 of the Cycle
Paschimottansana

24. Sequence for Days 1-2 of the Cycle
Baddha konasana (rope
support, or back to wall –
not shown) – 5 mins

25. Sequence for Days 1-2 of the Cycle
Upavistha konasana
(centre)

26. Sequence for Days 1-2 of the Cycle
Upavistha konasana
(left & right)

27. Sequence for Days 1-2 of the Cycle
Supta baddha
konasana – 5 mins

28. Sequence for Days 1-2 of the Cycle
Dwipada viparita
dandasana on bolsters or
the backbender – 5 mins

29. Sequence for Days 1-2 of the Cycle
Setubandha
sarvangasana –5 mins

30. Sequence for Days 1-2 of the Cycle
Savasana – 10 mins

31. Sequence Days 3 to end of Menstruation
Supta virasana (bandage
optional) – 5 mins

32. Sequence Days 3 to end of Menstruation
Ardha mukha
virasana – 2 mins

33. Sequence Days 3 to end of Menstruation
Adho mukha svanasana
(with or without ropes with
head support) – 2 mins

34. Sequence Days 3 to end of Menstruation
Uttansana (can be done
without ropes, head on
blocks) – 2 mins

35. Sequence Days 3 to end of Menstruation
Trikonasana

36. Sequence Days 3 to end of Menstruation
Virabhadrasana II

37. Sequence Days 3 to end of Menstruation
Ardha chandrasana

38. Sequence Days 3 to end of Menstruation
Parsvottansana

39. Sequence Days 3 to end of Menstruation
Prasarita
Padottanasana

40. Sequence Days 3 to end of Menstruation
Janu Sirsasana

41. Sequence Days 3 to end of Menstruation
Trianga
mukhaipada
paschimottansana

42. Sequence Days 3 to end of Menstruation
Ardha badha
padma
paschimottansana
No image available

43. Sequence Days 3 to end of Menstruation
Paschimottansana

44. Sequence Days 3 to end of Menstruation
Baddha konasana (rope
support, or back to wall, or
free) – 5 mins

45. Sequence Days 3 to end of Menstruation
Upavistha
konasana (centre)

46. Sequence Days 3 to end of Menstruation
Upavistha konasana
(left & right)

47. Sequence Days 3 to end of Menstruation
Supta baddha
konasana – 5 mins

48. Sequence Days 3 to end of Menstruation
Dwipada viparita
dandasana on
bolsters or the
backbender – 5 mins

49. Sequence Days 3 to end of Menstruation
Setubandha
sarvangasana
–5 mins

50. Sequence Days 3 to end of Menstruation
Savasana – 10 mins

51. Can other poses be done at this time or do you have to
stick to those shown here?
• Of course!
• Pay attention to how you feel (be honest about this!). If you really are tired and lethargic then
stick with the restorative sequence so that you feel refreshed and cleansed at the end.
• In class it is convenient (for the teacher) to get the menstruating woman to join in some of the
class with appropriate support.

52. Can other poses be done at this time or do you have to
stick to those shown here?
• During the early stages (day 1 – 2), supported standing poses might feel good.
• There are many other forward bends and hip poses that could be done.
• Absolutely no inversions, abdominal work or backbends.

53. Useful props for home practice
• Mat
• Bolster (ideally two)
• Belt
• Up to 4 yoga blankets
• 1-2 yoga bricks
• Chair (especially if you are using it in your normal home practice)
• Bandage or eye pillow

54. Thank You & Stay Tuned...
• Thank you for your attention
• I’ll turn it back over to Stuart McGill
• Please stay tuned and we’ll take question
at the end
Shayna in Triangle pose

55. Yoga: what to look for,
where to find it.
Beginners OR
Existing students

56. If you’ve already decided you want to try yoga or
do more yoga
Check out the beginner courses at this link:
https://bookyoga.com.au/beginner-yoga-deals-map/
• We’re sharing it now so you click straight to it.

57. Current & Lapsed students:
Most affordable options
Check out these low cost options … for direct debit or multi-pass
https://bookyoga.com.au/beginner-yoga-direct-debit/
We’re sharing it now so you click straight to it.

58. My story about direct debit
• I’m on an unlimited DD deal of $45 a week (Stuart)
• When I go 7 times a week, it is only $6 a class
• 4 times a week is $11 a class
• Even as Xmas, when I went twice a week, it was still less than the casual rate of $24
• So I never bother to pause it
• Knowing I’ve paid is another incentive to get me to go to class... & I’m always glad I went!

59. What to look for in a beginner course
• Large, convenient timetable
• Highly trained teachers
• Structured Beginners classes over
several weeks
• Verbal and / or physical assistance to
get into positions
• Poses at a level suitable for beginners
• Checking your conditions… so they
help in class
• Affordable instalment payment
process / Free trial?
• Easy access to parking and transport
• Follow up information to help motivate
you.

60. Health Funds offer large rebates for yoga courses
• Health Funds know that yoga improves health
• So they offer significant rebates for courses
(not one-off classes)
• Information about health refunds is here:
https://bookyoga.com.au/health-fund-refunds/

61. Direct debit deals for affordable yoga
• Best deals based on number of classes a week: 1, 2, 3 or 4
• Four classes deal should be unlimited
• Check if there is a promotional offer to get started (30% off?)
• Add-on benefits… like discounts on other courses?
• Where you miss some classes, it’s still the lowest cost option
• Use a multi-pass if the DD does not suit
https://bookyoga.com.au/beginner-yoga-direct-debit/

62. Some key styles or types of yoga:
1. Hatha
2. Vinyasa
3. Iyengar
4. Hot
Key thing is do they offer convenient, beginner yoga deals

63. 50+ beginner classes at less than $3 each
Each beginner yoga course:
• delivers flexibility, fitness, slimness, calmness
& health
• unlimited access to 50+ classes over six
weeks
• many convenient times across the week
• unbeatable prices per class ($1 to $3 each)
• just with beginners
• easy postures for any size or age.
At this link: https://bookyoga.com.au/beginner-yoga-deals-map/

64. Frequently Asked Questions
About Beginner Yoga

65. How much yoga
experience do I need?
None

66. Are there any
age restrictions?
No.

67. How many classes per
week to get the benefits?
3 plus will see good
progress

68. Do I have to be as thin as
those in yoga pictures?
NO! But best to also control
sugar & calorie intake
Yoga & Weight Loss webinar, here:
https://bookyoga.com.au/webinars/access-on-demand/

69. Go to class or do home practice?
• I do some home practice, but I go to class for these reasons:
• My yoga improves faster because the teacher tells me things to work on that I can’t see
• The group energy & peer pressure in the room makes it easier to do it
• I enjoy meeting current and new friends
• In a group, I push my self a bit further, so I get more benefits from it
• The teacher can keep me doing things safely, so I don’t injure myself

70. Money back guarantee = NO risk to you to try it
• Packages with all beginner yoga classes $3 or much less.
• Convenient timetable with many choices.
• Easy poses for all ages & sizes.
https://bookyoga.com.au/beginner-yoga-deals-map/

71. Other questions you have about
anything covered in this webinar?
Shayna in
Downward Dog pose

72. Beginner yoga deals in your area
Check out the beginner yoga courses at this link:
https://bookyoga.com.au/beginner-yoga-deals-map/
These studios also have
excellent direct debit or
multi-pass deals:
https://bookyoga.com.au/b
eginner-yoga-direct-debit/