{"id":8780,"date":"2020-11-26T22:50:39","date_gmt":"2020-11-26T19:50:39","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1260"},"modified":"2025-05-31T08:26:29","modified_gmt":"2025-05-31T05:26:29","slug":"yoga-et-activites-pour-femmes-pendant-le-spm","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/fr\/yoga-et-activites-pour-femmes-pendant-le-spm\/","title":{"rendered":"Le yoga est-il nuisible pendant le SPM et les menstruations"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Asanas pendant le syndrome pr\u00e9menstruel<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Chaque femme ressent le SPM diff\u00e9remment. Certaines se sentent simplement malheureuses, d&#8217;autres sont nerveuses et irritables, tandis que d&#8217;autres encore souffrent de douleurs au sein et au ventre. Les sympt\u00f4mes peuvent appara\u00eetre individuellement ou \u00ab en \u00e9quipe \u00bb. Le yoga pendant le SPM ou les r\u00e8gles doit \u00eatre non contraignant et le plus confortable possible.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Attention ! Si vous vous sentez tr\u00e8s mal et que vos sympt\u00f4mes de SPM ne ressemblent pas \u00e0 votre \u00e9tat habituel, consultez imm\u00e9diatement un m\u00e9decin. Vous pourrez ainsi d\u00e9tecter des probl\u00e8mes de sant\u00e9 f\u00e9minine graves \u00e0 un stade pr\u00e9coce.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cependant, si les sympt\u00f4mes sont mod\u00e9r\u00e9s, nous pouvons essayer d&#8217;am\u00e9liorer notre \u00e9tat gr\u00e2ce au yoga. Nous r\u00e9pondrons \u00e9galement \u00e0 la question de savoir s&#8217;il est possible de pratiquer le yoga pendant le SPM, en l&#8217;absence de changements de sant\u00e9.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-1024x682.jpg\" alt=\"Yoga et femme : pratique pendant le SPM\" class=\"wp-image-6784\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/huge-morning-pain-stomach_329181-10444.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Yoga et menstruations &#8211; oui ou non ?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nous ne pouvons pas dire un \u00ab non \u00bb universel strict pour les femmes pendant les menstruations. Si vous vous sentez bien, il n&#8217;y a pas de raison de changer votre pratique habituelle. Toutefois, certaines nuances peuvent \u00eatre prises en compte selon : l&#8217;intensit\u00e9 des menstruations, votre \u00e9nergie pour les asanas habituels, l&#8217;\u00e9tat \u00e9motionnel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si votre \u00e9tat est moins bon, nous vous recommandons soit de reporter les exercices, soit de modifier les exercices pour vous adapter.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Certaines femmes sentent l&#8217;approche de leurs menstruations, que ce soit une semaine \u00e0 l&#8217;avance, un jour ou deux. Pendant cette p\u00e9riode, vous pouvez vous aider avec des asanas sp\u00e9ciales pour r\u00e9duire l&#8217;inconfort si :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vous avez des ballonnements ou de la constipation, les asanas avec de petites torsions en position assise peuvent \u00eatre utiles ;<\/li>\n\n\n\n<li>vous avez mal \u00e0 la t\u00eate ou \u00eates irrit\u00e9e &#8211; utilisez des poses relaxantes avec inclinaisons et extensions ;<\/li>\n\n\n\n<li>en cas de stress et de fatigue &#8211; en plus des asanas, la pratique de la pranayama peut aider \u00e0 oxyg\u00e9ner le cerveau et \u00e0 redonner de l&#8217;\u00e9nergie.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-1024x683.jpg\" alt=\"Yoga et femme : pratique pendant le SPM\" class=\"wp-image-6783\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-doing-yoga-mat_23-2150170661.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Que faire de plus et comment soulager le SPM :<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; surveillez votre alimentation, par exemple, en tenant un journal alimentaire pendant la p\u00e9riode du SPM ; en cas de ballonnements et de probl\u00e8mes digestifs, r\u00e9duisez la consommation d&#8217;aliments causant des gaz &#8211; les l\u00e9gumineuses, les boissons gazeuses, etc. ;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; essayez de vous coucher plus t\u00f4t pour recharger compl\u00e8tement les forces de votre corps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; si possible, ne planifiez pas d&#8217;activit\u00e9s stressantes &#8211; un caf\u00e9 avec une amie oui, mais une longue file d&#8217;attente au bureau des passeports &#8211; plus tard.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">Yoga pour le SPM : <a href=\"https:\/\/momslab.app\/blog\/asany-hatha-jogi-dla-spiny\/\" target=\"_blank\" rel=\"noreferrer noopener\">asanas<\/a> en cas de probl\u00e8mes<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Si vous vous sentez capable d&#8217;ex\u00e9cuter des postures, certaines d&#8217;entre elles aideront \u00e0 soulager la douleur et \u00e0 dissiper les pens\u00e9es tristes. Vous pouvez choisir d&#8217;en effectuer une seule ou de les combiner en une courte s\u00e9rie :<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; En cas de probl\u00e8mes digestifs et de ballonnements, essayez d&#8217;effectuer des asanas qui sollicitent doucement les muscles abdominaux &#8211; Prasarita Padottanasana, Janu Sirsasana, Jathara Parivartanasana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Si vous \u00eates tendue et stress\u00e9e, avez mal \u00e0 la t\u00eate ou \u00eates enfl\u00e9e &#8211; Shavasana, Supta Baddha Konasana ;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; Avant le d\u00e9but des menstruations, essayez une pose o\u00f9 le bassin est plus \u00e9lev\u00e9 que le niveau du c\u0153ur &#8211; Sarvangasana, Halasana, Adho Mukha Shvanasana.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-1024x682.jpg\" alt=\"Yoga et femme : pratique pendant le SPM\" class=\"wp-image-6786\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/woman-having-stomach-ache-with-hands-belly-discomfort-from-menstrual-cramps-girl-feeling-nauseous_1258-19066.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--3\">Lorsque les r\u00e8gles commencent<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Optez pour des complexes anti-stress, lents et apaisants. Les poses d&#8217;ouverture du bassin fonctionnent bien, si les menstruations ne sont pas trop abondantes. En cas de g\u00eane, mettez de c\u00f4t\u00e9 temporairement les asanas invers\u00e9s. Il en va de m\u00eame pour les torsions fortes et la tension statique prolong\u00e9e dans la zone abdominale.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fiez-vous uniquement \u00e0 votre \u00e9tat et aux recommandations du m\u00e9decin, si des probl\u00e8mes plus s\u00e9rieux sont observ\u00e9s. Les asanas l\u00e9g\u00e8res et les exercices de respiration soulagent le stress, normalisent la respiration et l&#8217;apport d&#8217;oxyg\u00e8ne dans le corps, am\u00e9liorent le flux lymphatique et la circulation sanguine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Portez une attention particuli\u00e8re \u00e0 votre \u00e9tat \u00e9motionnel pendant les s\u00e9ances de yoga lors des menstruations &#8211; essayez les pratiques m\u00e9ditatives et les podcasts sur le d\u00e9veloppement de la pleine conscience. Vous les trouverez tous sur les programmes \u00abMomsLab\u00bb.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Asanas pendant le syndrome pr\u00e9menstruel Chaque femme ressent le SPM diff\u00e9remment. Certaines se sentent simplement malheureuses, d&#8217;autres sont nerveuses et irritables, tandis que d&#8217;autres encore&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6785,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[631,634],"tags":[],"class_list":["post-8780","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante-des-femmes-fr","category-yoga-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Yoga pour le SPM - entra\u00eenements et exercices sans danger<\/title>\n<meta name=\"description\" content=\"Pratiquer le yoga pendant le SPM ou les menstruations peut r\u00e9duire les douleurs. 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Lisez nos recommandations dans l&#039;article \u001d\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/fr\/yoga-et-activites-pour-femmes-pendant-le-spm\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-26 19:50:39+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-31 05:26:29+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-lady-sporty-top-leggings-lying-yoga-mat-dreamily-closing-her-eyes-home-with-big-windows-background_574295-5666.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 \u043c\u0438\u043d\u0443\u0442\u044b\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/fr\/yoga-et-activites-pour-femmes-pendant-le-spm\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/fr\/yoga-et-activites-pour-femmes-pendant-le-spm\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Le yoga est-il nuisible pendant le SPM et les menstruations\",\"datePublished\":\"2020-11-26 19:50:39+00\",\"dateModified\":\"2025-05-31 05:26:29+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/fr\/yoga-et-activites-pour-femmes-pendant-le-spm\/\"},\"wordCount\":741,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/fr\/yoga-et-activites-pour-femmes-pendant-le-spm\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-lady-sporty-top-leggings-lying-yoga-mat-dreamily-closing-her-eyes-home-with-big-windows-background_574295-5666.jpg\",\"articleSection\":[\"Sant\u00e9 des femmes\",\"Yoga\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/fr\/yoga-et-activites-pour-femmes-pendant-le-spm\/\",\"url\":\"https:\/\/momslab.app\/blog\/fr\/yoga-et-activites-pour-femmes-pendant-le-spm\/\",\"name\":\"Yoga pour le SPM - entra\u00eenements et exercices sans danger\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/fr\/yoga-et-activites-pour-femmes-pendant-le-spm\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/fr\/yoga-et-activites-pour-femmes-pendant-le-spm\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/portrait-beautiful-lady-sporty-top-leggings-lying-yoga-mat-dreamily-closing-her-eyes-home-with-big-windows-background_574295-5666.jpg\",\"datePublished\":\"2020-11-26 19:50:39+00\",\"dateModified\":\"2025-05-31 05:26:29+00\",\"description\":\"Pratiquer le yoga pendant le SPM ou les menstruations peut r\u00e9duire les douleurs. 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