The Woman’s Yoga Book: Asana and Pranayama for all Phases of the Menstrual Cycle

521 Pages·2016·8.93 MB·English

by  Bobby Clennell

Table of Contents

Title Page
Acknowledgments
Foreword
Introduction

Chapter 1 - Ancient Teachings and Modern Concepts
The Cultures of Menstruation
Is Menstruation Obsolete?

Chapter 2 - From Menarche to Menopause: Cycles of a Woman’s Life
Menarche
The Menstrual Cycle: Time and Tide
The Physiology of the Menstrual Cycle
Menopause

Chapter 3 - How Yoga Can Help Women
The Iyengars
Why Yoga Is Especially Good for Women
An Overview: Practicing the Right Pose at the Right Time
During the Menstrual Period
The Days Following Menstruation
The Days Leading Up to Ovulation
Ovulation
After Ovulation
The Premenstrual Phase
Yoga as Meditation, Yoga as Prayer

Chapter 4 - Starting the Journey
4.1 - 1 NONSLIP MAT
4.2 - 5 OR 6 BLANKETS
4.3 - 1 OR 2 ROUND BOLSTERS
4.4 - 2 FOLDING CHAIRS
4.5 - 2 BLOCKS
4.6 - 2 STRAPS
4.7 - 1 ATHLETIC BANDAGE
4.8 - 1 SANDBAG
4.9 - TELEPHONE BOOKS
4.10 - 1 TIMER, WATCH, OR CLOCK

Chapter 5 - Standing Poses and a Flowing Sequence: Building a Support System
5.1 - Tadasana
5.2 - Tadasana Urdhva Baddhangullyasana
5.3 - Tadasana Urdhva Hastasana
5.4 - Uttanasana
5.5 - Adho Mukha Svanasana
5.6 - Urdhva Mukha Svanasana
5.7 - Chaturanga Dandasana
5.8 - Jumping from Tadasana to Utthita Hasta Padasana
5.9 - Utthita Trikonasana
5.10 - Utthita Parsvakonasana
5.11 - Ardha Chandrasana
5.12 - Parsvottanasana
5.13 - Virabhadrasana I
5.14 - Parivrtta Trikonasana
5.15 - Prasarita Padottanasana
5.16 - Surya Namaskara

Chapter 6 - Sitting Poses and Twists: Finding Your Center
6.1 - Dandasana
6.2 - Baddha Konasana
6.3 - Upavistha Konasana
6.4 - Parsva Upavistha Konasana
6.5 - Adho Mukha Upavistha Konasana
6.6 - Gomukhasana in Vajrasana
6.7 - Paschima Namaskarasana in Vajrasana
6.8 - Virasana
6.9
6.10 - Parsva Virasana
6.11 - Parsva Swastikasana
6.12 - Adho Mukha Swastikasana
6.13 - Parsva Adho Mukha Swastikasana
6.14 - Padmasana
6.15 - Bharadvajasana
6.16 - Supported Bharadvajasana I
6.17 - Supported Bharadvajasana II

Chapter 7 - Seated Forward Bends: Calming the Mind
7.1 - Janu Sirsasana
7.2 - Triang Mukhaikapada Paschimottanasana
7.3 - Ardha Padma Paschimottanasana
7.4 - Paschimottanasana

Chapter 8 - Reclining Poses: Restoring Lost Energy
8.1 - Head Wrapping
8.2 - Supta Baddha Konasana I
8.3 - Supta Baddha Konasana II
8.4 - Supta Virasana
8.5 - Matsyasana
8.6 - Supta Swastikasana
8.7 - Viparita Dandasana I
8.8 - Supta Baddha Konasana in Viparita Dandasana I
8.9 - Setu Bandha Sarvangasana I
8.10 - Setu Bandha Sarvangasana II
8.11 - Supta Baddha Konasana in Setu Bandhasana
8.12 - Supta Padangustasana I
8.13 - Supta Padangustasana II
8.14 - Savasana

Chapter 9 - Inverted Poses: Balancing the System
9.1 - Adho Mukha Vrksasana
9.2 - Salamba Sirsasana
9.3 - Salamba Sarvangasana I
9.4 - Salamba Sarvangasana II
9.5 - Karnapidasana
9.6 - Halasana
9.7 - Parsva Halasana
9.8 - Ardha Halasana
9.9 - Viparita Karani

Chapter 10 - Back Bends: Opening the Heart
10.1 - Ustrasana
10.2 - Viparita Dandasana II
10.3 - Supta Baddha Konasana in Viparita Dandasana II
10.4 - Urdhva Dhanurasana
10.5 - Kapotasana

Chapter 11 - Pranayama: Exploring the Space Within
11.1 - Rhythmic Breathing
11.2 - Breathing Awareness
11.3 - Ujjayi I
11.4 - Ujjayi II
11.5 - Ujjayi III
11.6 - Viloma I
11.7 - Viloma II

Chapter 12 - During Your Period: Effortless Practice
Practice

Chapter 13 - For the Days After Your Period: New Beginnings
Practice

Chapter 14 - Breath Awareness: Focusing the Mind
Practice

Chapter 15 - Irritability, Tension, and Mood Swings: What Your Body Is Saying
Practice

Chapter 16 - Migraine Headaches: Releasing the Pressure
Practice

Chapter 17 - Bloating and Breast Tenderness: Easing Symptoms of Congestion
Practice

Chapter 18 - Insomnia: Calming the Nerves and Inducing Sleep
Practice

Chapter 19 - Abdominal Cramps and Low Back Pain: Soothing Poses
Practice

Chapter 20 - Excessive and Prolonged Bleeding: Stabilizing the System
Practice
Sequence A: Regular Practice
Sequence B: Adding Standing Poses to Regular Practice
Sequence C: Practice During Menstruation

Chapter 21 - Scanty Periods: Strengthening the System
Practice

Chapter 22 - Absence of Menstruation: Getting Back to Normal
Practice

Chapter 23 - Irregular Menstruation: Reestablishing the Rhythm
Practice
Delayed Menstruation
Spotting Before Your Period
Midcycle Spotting
Spotting After Your Period
Missed Periods
Irregular Periods Caused by Organic Abnormalities
When Your Period Is Early

Resources
About the Author
Index
Copyright Page
E-mail Sign-Up

For my mother, Philippa Judd
Acknowledgments
THIS BOOK is based on the work of my beloved yoga teacher, B. K. S. Iyengar,
who is the source of my yoga knowledge. A heartfelt thank you to Mr. Iyengar’s
daughter, Geeta Iyengar, for her awe-inspiring teaching and especially for her
dedicated and innovative work in the field of women’s yoga.
This book could not have been written were it not for the hard work of some
talented people. I would like to thank my publishers, Linda Cogozzo and Donald
Moyer. Linda helped me collect and organize my thoughts, and with patience
and perseverance made the writing and editing process seem painless and
seamless. Thank you to Mary Talbot, who helped me find my voice in the early
stages of writing, and to Lara Owen and Vivien Goldman who contributed to the
preliminary editing process. I am deeply indebted to Iyengar Yoga teachers Joan
White, Chris Saudek, and Lois Steinberg for their insights. Lois allowed me to
spend inordinate amounts of time picking her brain. This book would not be as
coherent as it is without her help.
Special thanks to my husband Lindsey, for his love and unconditional support.
With his long experience as a yoga teacher and his unique abilities as a writer, he
was always ready to offer a little literary fairy dust when I needed it. Lindsey
and Hisayo Kushida took hundreds of photographs of me, on which I based the
illustrations. A huge bouquet of red roses to each of you! Thank you also to my
sons, Miles and Jake, for their love and encouragement.
For assistance with individual chapters, I acknowledge Frank Lipman, M.D.,
L.Ac.; Maryanne Travaglioni, L.Ac.; Harriet Beinfield, L.Ac.; and Efrem
Korngold, L.Ac., O.M.D. I also thank Marcel Pick, R.N.C., M.S.N., N.P., and
Leslie Boyde, M.D., for their help. Thank you to Roberta Atti for her wisdom
and advice on the healing power of food.
I owe much to my friends and yoga students: Peter Simmons, Rob Gagnon,
Joan Snyder, Maggie Cammer, and Diane von Furstenberg. Thank you to the
many fine Iyengar Yoga teachers who helped in so many ways: Brooke Myers,
Jean Marie Derrick, Yvonne Decock, Alison Pomroy, Sally Rutskey, Carrie
Owerko, and Rajiv Mehta. Thank you to the late Penny Nield-Smith, Silvia
Prescott, Mary Dunn, John Schumacher, Jawahar Bangera, Gabriella Giubilaro,
and Stephanie Quirk.
And last but not least, a big thank you to my yoga students, who give me
much more than they could ever know.