SHIV DARSHAN YOGA VIDYALAYA- TTC 2

OVERVIEW
► Introduction
► Female reproductive system
► Puberty
► Menstrual cycle
► Menstrual disorders
► Yogic management
The reproductive tract in women is contained in the pelvic cavity and perineum

It consists of:

INTERNAL GENITAL ORGANS:

● Uterus
● Vagina
● Fallopian tubes
● Ovary

EXTERNAL GENITIALIA(vulva)
Functions of the Female Reproductive System

► Produces female egg cells

► Transports the eggs to the site of fertilisation
► After fertilisation, provides a place for the baby to
develop
► If fertilization does not occur, the system is designed to
menstruate.
► Produces female sex hormones that maintain the
reproductive cycle.
 What is PUBERTY? HPG AXIS (Hypothalamic Pituitary Gonadal axis

https://openbooks.lib.msu.edu/neuroscience/chapter/hpg-axis/
Menstruation
► Menstruation refers to the periodic shedding of the uterine lining-
blood, damaged tissues of endometrium.
► MENSTRUAL CYCLE is the monthly rhythmic changes in the rate of
secretion of female hormones and corresponding changes in the
ovaries and sexual organs.
► Average cycle- 28 days -35 days
► On an average, women are in the menstrual phase of their cycle for 3
to 7 days. Some women have longer periods than others.

4 major hormones involved in menstrual cycle:

● Follicle-stimulating hormone,
● Luteinizing hormone
● Oestrogen
● Progesterone
Symptoms of Normal Menstruation (PMS)
► Mood swings
► Headache
► Acne
► Bloating
► Cramps in the low abdomen and back
► Tiredness
► Food cravings
► Breast soreness
► Bowel issues including Diarrhea, Constipation, Gassiness
► Trouble sleeping
Phases of the Menstrual Cycle
 What are Menstrual Disorders?
► Menstrual disorders are problems related to a woman's normal
menstrual cycle. They are one of the most common reasons women
visit their gynecologist.
► Menstrual disorders and their symptoms can disrupt a woman's daily
life. They can also affect her ability to become pregnant.
► Menstrual disorders occur when symptoms are more intense and
have a negative impact on daily life.
 Types of Menstrual Disorders?

∙ Premenstrual Syndrome (PMS)

∙ Amenorrhea
∙ Dysmenorrhea
∙ Menorrhagia
Premenstrual Syndrome
► PMS is a term commonly used to describe a wide variety of physical and
psychological symptoms associated with the menstrual cycle. About 30 to 40
percent of women experience symptoms severe enough to disrupt their lifestyles.
► PMS symptoms are more severe and disruptive than the typical mild premenstrual
symptoms that as many as 75 percent of all women experience
► caused by rising and falling levels of the hormones estrogen and progesterone,
which may influence brain chemicals, including serotonin, a substance that has a
strong affect on mood.
► It's not clear why some women develop PMS or PMDD and others do not, but
researchers suspect that some women are more sensitive than others to changes
in hormone levels.
Premenstrual Syndrome Symptoms
PMS is any unpleasant or uncomfortable symptom during your cycle that may temporarily disturb normal functioning.

These symptoms may last from a few hours to many days, and the types and intensity of symptoms can vary in
individuals.
Symptoms of PMS
Emotional and behavioral signs and Physical signs and symptoms
symptoms ● Joint or muscle pain
● Tension or anxiety ● Headache
● Depressed mood ● Fatigue
● Crying spells ● Weight gain related to fluid
● Mood swings and irritability or anger retention
● Appetite changes and food cravings ● Abdominal bloating
● Trouble falling asleep (insomnia) ● Breast tenderness
● Social withdrawal ● Acne flare-ups
● Poor concentration ● Constipation or diarrhea
● Change in libido ● Alcohol intolerance
Types of PMS
► Mild - Does not interfere with personal, professional and social life
► Moderate - Interferes with personal, professional and social life
but still able to function and interact
► Severe - Unable to interact personally, socially or professionally -
withdraws from social and professional activities
► PMDD - Premenstrual Dysphoric disorder -Severe PMS. In PMDD, at
least one of these emotional and behavioral symptoms stands out:
● Sadness or hopelessness
● Anxiety or tension
● Extreme moodiness
● Marked irritability or anger
Managing PMS
● Get regular aerobic physical activity throughout the month. 15 Exercise can help
with symptoms such as depression, difficulty concentrating, and fatigue. 16
● Choose healthy foods most of the time. Avoiding foods and drinks with caffeine,
salt, and sugar in the two weeks before your period may lessen many PMS symptoms.
Eating a well-balanced diet that includes whole grains, vegetables and fruit, and a
decreasing salt, sugar, caffeine and alcohol intake
● Get enough sleep. Try to get about eight hours of sleep each night. Lack of sleep is
linked to depression and anxiety and can make PMS symptoms such as moodiness
worse.
● Find healthy ways to cope with stress. Talk to your friends or write in a journal.
Yoga and Meditation are a great way for physical and mental wellbeing.
Yogic management for PMS
► Regular yoga practice for a few minutes every day has been known to
help alleviate, and even prevent, PMS symptoms.
► Reduces mental emotional tension.
► It also boosts blood circulation to reproductive organs, eases stress
and encourages deep relaxation.
► A gentle yoga practice during this time helps to release contractions
of the muscles and relaxes the pelvic floor. With increased awareness
of the breath, we learn to drop the stress in the body and mind.
Which as a result helps with reduced cortisol levels.
Practice
Pawanmuktasana Part 1
Padanguli naman (toe Goolf chakra (ankle rotation)
bending) Goolf naman (ankle bending)
STANDING ASANAS
TADASANA(PALM TREE POSE)
TADASANA
 Spine is stretched.
 Flexibility

TRIYAKA TRIYAKA TADASANA

TADASANA(SWAYI
NG PALM TREE  Reduces belly fat.
POSE)  Stimulates bowel movement.
 KATI CHAKRASANA
KATI CHAKRASANA  Releases mental and physical tension.
 Aids digestion.

TRIKONASANA
 Improves digestion.
 Strengthens pelvic organs and tones
reproductive organs.
 Reduces waistline fat.
Marjari asana(cat cow pose)

 Tones the reproductive

organs.
 Relieves menstrual
cramps.
SHASHANKASANA (HARE POSE)

 Tones pelvic muscles.

 Relieves constipation.
SURYA NAMASKAR BENEFITS

► Balances metabolism.
► Stimulates and balances all the systems of the body.
► Increases mental clarity by bringing fresh oxygenated blood to the brain.
► Helps with weight loss.
► Ensures regular menstrual cycle.
PADACHAKRASANA (LEG ROTATION)

► Tones abdominal muscles.

► Reduces obesity.
► Prevents PMS pain.
Kandarasana
 Improves digestion.
(shoulder pose)
 Tones reproductive
organs.
 Helps in menstrual
disorders and thyroid
conditions.
JANU SIRSASANA
 Massages abdominal and pelvic organs.
 Removes excess weight around the hips.
 PMS-3

CHAKKI CHALANASANA
 Tones the pelvic and
(CHURNING THE MILL) abdominal organs.
 Regulates menstrual cycle.
ARDHA MATSYENDRASANA (HALF SPINAL
TWIST)

Relaxes the abdominal organs, which may relieve muscle cramps. It also
stretches the back muscles and provides relief in the spinal area.
SUPTA PAWANAMUKTASANA (LEG LOCKING) - SINGLE AND BOTH

BENEFITS:
 Massages the pelvic muscles and reproductive organs.
 Massages the abdomen and digestive organs.
 Useful to overcome menstrual problems.
BHUJANGASANA(COBRA
► Tones ovaries and uterus and
helps in other menstrual
gynecology disorders.
► Alleviates constipation.

SHAVASANA POSE(CORPSE POSE)

► Relaxes body and mind.
Day 2
Amenorrhea
Amenorrhea is characterized by absence of menstrual periods for more than three monthly menstrual
cycles.
Types of Amenorrhea

There are two types of amenorrhea:

► Primary Amenorrhea
► A Girl of age 16 years has not menstruated yet
► It’s usually due to genetic conditions (conditions one is born with) or
acquired abnormalities (conditions that develop after birth).
► Secondary Amenorrhea
► When one has been getting regular periods, but stop getting her
period for at least three months, or her period stops for six months
when they were previously irregular.
► Common reasons for this type of amenorrhea include:
● Pregnancy.
● Lactation.
● Stress.
● Having a chronic illness.
Symptoms of Amenorrhea

The main symptom is the lack of periods. Other symptoms depend on the
cause. You may experience:
● Hot flashes.
● Nipples leaking milk.
● Vaginal dryness.
● Headaches.
● Vision changes.
● Acne.
● Excess hair growth on your face and body.
Causes of Primary Amenorrhea
Primary amenorrhea occurs when you haven’t had a period by 15 years
old. Common causes include:
● Chromosomal or genetic problems that affect your reproductive
system, such as Turner syndrome.
● Hormonal issues stemming from problems with your brain or pituitary
gland.
● Structural problem with your organs, such as missing parts of your
uterus or vagina or having an underdeveloped reproductive system.
Causes of Secondary Amenorrhea
Secondary amenorrhea is when you miss your period for three or more months after previously having a normal
period. Common causes include:

● Some birth control methods, such as intrauterine devices (IUDs) and certain birth control pills.
● Lifestyle Factors :
► Low body weight. Excessively low body weight — about 10% under normal weight — interrupts many hormonal
functions in the body, potentially halting ovulation. Women who have an eating disorder, such as anorexia or
bulimia, often stop having periods because of these abnormal hormonal changes.
► Excessive exercise. Women who participate in activities that require rigorous training, such as ballet, may find
their menstrual cycles interrupted. Several factors combine to contribute to the loss of periods in athletes,
including low body fat, stress and high energy expenditure.
► Stress. Mental stress can temporarily alter the functioning of your hypothalamus — an area of your brain that
controls the hormones that regulate your menstrual cycle. Ovulation and menstruation may stop as a result.
Regular menstrual periods usually resume after your stress decreases.
● Certain medications can cause menstrual periods to stop, including some types of:
● Antipsychotics
● Cancer chemotherapy
● Antidepressants
● Blood pressure drugs
● Allergy medications
Causes of Secondary Amenorrhea
● Hormonal imbalance - Many types of medical problems can cause hormonal imbalance, including:
● Polycystic ovary syndrome (PCOS). PCOS causes relatively high and sustained levels of hormones, rather than
the fluctuating levels seen in the normal menstrual cycle.
● Thyroid malfunction. An overactive thyroid gland (hyperthyroidism) or underactive thyroid gland
(hypothyroidism) can cause menstrual irregularities, including amenorrhea.
● Pituitary tumor. A noncancerous (benign) tumor in your pituitary gland can interfere with the hormonal
regulation of menstruation.
● Premature menopause. Menopause usually begins around age 50. But, for some women, the ovarian supply of
eggs diminishes before age 40 and menstruation stops.

● Structural problems - Problems with the sexual organs themselves also can cause amenorrhea. Examples
include:
● Uterine scarring. Asherman's syndrome, a condition in which scar tissue builds up in the lining of the uterus,
can sometimes occur after a dilation and curettage (D&C), cesarean section or treatment for uterine fibroids.
Uterine scarring prevents the normal buildup and shedding of the uterine lining.
● Lack of reproductive organs. Sometimes problems arise during fetal development that lead to missing parts
of the reproductive system, such as the uterus, cervix or vagina. Because the reproductive system didn't
develop fully, menstrual cycles aren't possible later in life.
Risk Factors of Amenorrhea
● Family history of amenorrhea or early menopause.
● Genetic or chromosomal condition that affects your ovaries or uterus.
● Obesity or being underweight.
● Eating disorder.
● Over-exercising.
● Poor diet.
● Stress.
● Chronic illness.
Complications
The causes of amenorrhea can cause other problems as well. These include:
● Infertility and problems with pregnancy. If a woman doesn't ovulate and doesn't
have menstrual periods, she can't become pregnant. When hormone imbalance is
the cause of amenorrhea, this can also cause miscarriage or other problems with
pregnancy.
● Psychological stress. Not having periods when peers are having theirs can be
stressful, especially for young people who are transitioning into adulthood.
● Osteoporosis and cardiovascular disease. These two problems can be caused by
not having enough estrogen. Osteoporosis is a weakening of the bones.
Cardiovascular disease includes heart attack and problems with the blood vessels
and heart muscle.
● Pelvic pain. If an anatomical problem is causing the amenorrhea, it may also
cause pain in the pelvic area.
 Yogic management for Amenorrhea
► Helps in stimulating the female reproductive organs to regulate the flow.
► Do intense practice
► Shatkarma- shankhaprakshalana
► Surya namaskar- start with 3 rounds, and gradually increase it
► Padottanasana- Leg raising- single leg, both legs
► Pada sanchalana- Cycling
► Pada chakrasana- leg rotation
► Supta pawanamuktasana
► Bhujangasana
► Shalabasana
► Dhanurasana
► Ushtrasana
► Shashankasana
► Sarvangasana
► Halasana
► Paschimottanasana
► Ardha matsyendrasana
► Agnisar kriya
► Shavasana with abdominal breathing

► PRANAYAMA
► Kapalabhati
► Bhastrika
► Nadi shodana
► Bhramari
 PMS-2
Padottanasana- Leg raising- single leg, both legs

BOTH LEGS
SINGLE LEG RAISE

► Strengthens abdominal muscles

► Strenghtens pelvic and perineal
muscles
Pada sanchalanasana-leg rotation

► Good for hip and knee joints

► Strenghtens abdoninal muscles
Shalabhasana- locust pose

► Strengthens lower back and pelvic muscles

► Balances functioning of liver and stomach
DHANURASANA- BOW POSE

► Massages liver and abdominal organs

► Excess weight around abdominal area is reduced
USHTRASANA- Camel pose

► Regulates thyroid gland

► Benefits both digestive and reproductive organs
HALASANA- Plough pose

► Massages all internal organs

► Regulates thyroid gland
SARVANGASANA- shoulder stand pose

► Stimulates thyroid gland

► Tones abdominal and reproductive organs
► Balances endocrine system
Shavasana with abdominal breathing

► Equal expansion of alveoli

► Massages liver,stomach, intestines
► Improves oxygenation of blood
AGNISARA KRIYA-Activating the
digestive fire
► Stimulates appetite and improves the digestion
► Massages the abdomen
► Strengthens the abdominal muscles
► Balances all the 5 pranas -Udana-neck,head
-Prana-lungs and heart
-Samana-heart and navel
-Apana-below the navel region
-Vyana- the whole body
Shatkarma- shankhaprakshalana

► Tadasana
► Triyak Tadasana
► Kati Chakrasana
► Triyak Bhujangasana
► Udarakarshanasana
PRANAYAMA
SIDDHA YONI ASANA- accomplished pose
for women
Nadi shodana pranayama-psychic network purification

1:1
1:2
1:1:1
1:2:2

•Increases awareness of breath in the nostrils.

•Flow of breath in the nostrils becomes more balanced.
KAPALABHATI-frontal brain cleansing
breath
BENEFITS:
► Tones digestive system.
► Purifies the nadis.
► Strengthens nervous system.

CONTRAINDICATIONS:
► High BP, heart disease, epilepsy, stroke, hernia, ulcer.
BHASTRIKA- the bellows breath

Benefits:
► Stimulates metabolic rate.
► Flushes toxins.
► Tones the digestive system.

CONTRINDICATION:
► High BP, hernia, ulcer, heart disease, epilepsy, retinal problems.
BHRAMARI PRANAYAMA

Benefits:
► Reduces stress.
► Increases healing capacity of the body.
► Soothes the mind.

Contraindications:
► Ear infection.
PMS 1, PMS 2, PMS 3

PMS 1 PMS 2
Padanguli naman Padotthanasana PMS 3
Chakki Chalanasana
Goolf naman Padachakrasana

Goolf Chakra Pada Sanchalanasana

Janu naman Supta Pawanmuktasana

Titli asana
VAJRASANA
Marjari-asana
Shashankasana
Ushtrasana
Day 3
 Menorrhagia (Heavy Bleeding/ Abnormal Uterine Bleeding)
► Excessive menstrual blood loss which interferes with the woman’s physical,
emotional, social quality of life and which can occur alone or in combination with
other symptoms.
► During your menstrual cycle, if an egg is not fertilized, the uterine lining breaks
down, and bleeds. The egg and the uterine lining are then shed during your
period. Hormone problems or conditions that affect the uterus can result in heavy
bleeding.

► Menstrual flow more than 80ml/cycle or more than 7 days or both.

► Abnormal bleeding is defined by:

► Length of the cycle (days)
► Duration of menses (days)
► Amount of blood loss (ml)

► Heavy menstrual bleeding can be common at various stages of your life—during

your teen years when you first begin to menstruate and in your late 40s or early
50s, as you get closer to menopause.
Symptoms of Menorrhagia
● Soaking through one or more sanitary pads or tampons every hour for several
consecutive hours
● Needing to use double sanitary protection to control your menstrual flow
● Needing to wake up to change sanitary protection during the night
● Bleeding for longer than a week
● Passing blood clots larger than a quarter - The blood may appear red, pink,
brown, or even rust-like.
● Restricting daily activities due to heavy menstrual flow
● Symptoms of anemia, such as tiredness, fatigue or shortness of breath
● With anemia, you may also notice signs of a condition called pica. Pica symptoms
include hair loss, pale skin, and the urge to eat non-food items (paper, hair, dirt,
etc.).
● Abdominal pain
Causes of Menorrhagia
► Hormonal problems
► Imbalance of estrogen and progesterone or other hormones
► Problems with Uterus
► Uterine fibroids
► Intrauterine device
► Cancer
► Ovarian cysts
► Dysfunction of the ovaries
► Liver, kidney or thyroid disease
► Excessive exercising
Dysmenorrhea
► Also called Painful periods, menstrual cramps caused by uterine
contractions
► Occurs during menstruation
Types of Dysmenorrhea
Symptoms Of Dysmenorrhea
 Hypomenorrhea
► Scanty menstruation, light period
► Unusually light menstrual flow sometimes only spotting due to
hormonal imbalance.
► Short cycle less than 2 days
► Can have medical condition
► Blood loss less than 30ml per period

CAUSES

► Can be anatomical or hormonal imbalance

► Low body fat
► Anemia
Other Menstrual Disorders
► Polymenorrhea: Too frequent menstruation - Cycles lesser than 21 days
► Oligomenorrhea: Infrequent or light menstrual cycles - Cycles greater than 35 days
► Metrorrhagia: Any irregular, non-menstrual bleeding as in bleeding which occurs
between menstrual periods
► Postmenopausal bleeding: Any bleeding that occurs more than one year after the
last normal menstrual period at menopause
Common Treatments for Menstrual Disorders

· Diuretics

· Hormone supplements

· Oral contraceptives

· Tranquilizers

· Vitamin or mineral supplements

· Dietary modifications

· Antidepressants

· Regular exercise

· Surgery
Diet and Lifestyle for Menstrual Disorders
► Cutting back on alcohol, caffeine, nicotine, salt and refined sugar, which can make
menstrual disorders worse.
► Increasing the calcium in your diet from sources such as low-fat dairy products, soy
products, dark greens such as turnip greens and calcium-fortified orange juice.
Increased calcium may help relieve some menstrual cycle symptoms.
► Increasing the amount of complex carbohydrates in your diet; these include
fruits, vegetables, grains and beans.
► Exercise Increase brain chemicals that give you more energy and improve mood.
► Decrease stress and anxiety.
► Improve deep sleep at night.
► Sleeping consistent hours and establishing a bedtime routine to help cue your body
and mind for sleeping
YOGIC MANAGEMENT
FOR
MENSTRUAL DISORDERS
Yoga for Menstrual Disorders
► Yoga is a time-tested tradition that offers instant relief from stress, relaxing the body,
calming the mind and activating reproductive operations in women.
► Yoga is believed to help women of all ages lead healthier lives, by immediate remedy
through relaxation and deeper action through body mind regulation.
► Yoga can help enhance mood, reduce pain, increase wellbeing, and heighten relaxation
response in women.
► Yoga helps ease cramps and aches.
► It also boosts blood circulation to reproductive organs, eases stress and encourages deep
relaxation.
► A gentle yoga practice during this time helps to release contractions of the muscles and
relaxes the pelvic floor.
► Yoga is a natural regulating agent for the endocrine System, thereby balancing the hormone
levels. Yoga soothes the nervous system, which brings about a state of calm and rest.
Yoga for Menstrual Disorders

► Avoid intense practises during excessive bleeding.

► Avoid inversions like sarvangasana, sirsasana.
► However, gentle calming asanas can be performed if body allows, relaxing pranayama, meditation
can be practised gently.
► Yogasanas will provide maximum benefit on nervous system and hormones.
► Yoga Postures to Tackle Irregular Periods and Preserve Hormonal Balance:

∙ Jala Neti- to overcome headache, stress, calm down the mind

∙ Surya namaskar
∙ Shavasana
∙ Pawanamuktasana part 1 series- hand, neck, legs
∙ Titli asana
∙ TTK
∙ Marjari asana
∙ Vyagarasana
∙ Ustrasana
∙ Shashank asana
∙ Janu sirsahasana
∙ Paschimottanasana
∙ Ardha matsyendrasana
∙ Bhujangasana
∙ Saral Dhanurasana
∙ Chakki chalanasana
∙ kandarasana
∙ Supta pawanamuktasana
∙ Vajrasana
∙ Supta vajrasana
∙ Sarvangasana
∙ Halasana
∙ Matysana
► Surya namaskar has innumerable benefits for women. Only those experiencing heavy bleeding should avoid it. This
sequence stretches and strengthens all the muscles of the body and removes stiffness of the joints. It influences
each and every gland in the body, bringing harmony and balance to the hormonal system.
► Excess fat is burned up. It exercises the spine in various ways, toning the spinal nerves. It encourages deep
breathing and opens blocked breathing passages.
PRANAYAMA NADI SHODANA 1:1, 1:2