Menstruation
This is a wonderful time to honor your body and nurture yourself! The following guidelines, in general, apply to women on the first day of the menstrual cycle, as well as the next if the flow is heavy. As always, women are encouraged to increase awareness of their body’s limitations and capacity during menstruation.

The following exercises should be limited when the flow is heavy:

• Exercises which apply pressure to the abdominal area, or which are over stimulating.
  (i.e. Bow Pose)
• Breath of Fire ( a light Breath of Fire is permissible), Kapalbati Breath, Bastrika Breath: substitute Long Deep Breathing
• Mulbandh
• Leg Lifts (except while lying on the side)
• Exercises to the point of exhaustion
• Exercises which raise the pulse above 140 beats per minute
• All inverted posture (i.e. Shoulder Stand, Headstand)
• Sat Kriya
• A brief note about Breath of Fire: A light Breath of Fire can actually adjust the menstruation and decrease cramping, especially if the student has a regular practice
  of Breath of Fire in kriyas.

Pregnancy
Yoga during pregnancy can be highly supportive and healing, and of course, there are some necessary precautions. First and foremost, get your doctor’s explicit permission before commencing a yoga program. Always consult your doctor and midwife for advice concerning your pregnancy’s own specific needs.

• Take a class specially formulated for pregnant women with modifications. Go to a class that makes use of props such as bolsters, cushions, chairs, etc.
• Easy does it! You are responsible for your body. Be sure to work within your own limits. This means cultivating awareness and respect for your body,. Be sure to adapt your practice as your needs change, and discontinue postures if they become uncomfortable. Take care not to force yourself into any position. This may overstretch and damage your muscles and joints, which are especially soft during pregnancy.
• Avoid excessive exercises on very hot or humid days
• Use a non-slip yoga mat and mind your changing center of balance. Do not hesitate to use a wall or a chair for support.
• Avoid any movement involving strong use of the abdominal muscles. Always get up from lying down by first rolling on to your side.
• Avoid all strong backward bends, full torso twists and deep forward folds.
• Inversions are not recommended
• Avoid strong breathing exercises and do not hold the breath. Concentrate on calming and balancing breaths, such as deep breathing, alternate nostril breathing, breathing meditations. Do not practice breath retention.
• Come in and out of postures slowly and gently; avoid jerking movements.
• Avoid yoga practice if you feel dizzy, nauseous, or faint or have a history of miscarriage
• Notify your doctor and discontinue practice immediately if you experience pain, faintness, heart palpitations, rapid pulse, shortness of breath, back pain, difficulty walking, any bleeding or if you have a temperature or a fever.

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