Yoga Flows for when you’re on your period.
For anyone experiencing their menstrual cycle, practicing yoga can be a wonderful way to find relief from pain and tension, while embracing the natural rhythms of their bodies. We want to share a series of low-impact yoga poses that form a menstrual sequence. These gentle poses are specifically designed to support you during your period, providing comfort and alleviating pain and stress.
*Sings* Respect Yourself
Throughout your menstrual cycle, your body goes through various changes, and it's important to respect and listen to all its signals. If you experience fatigue, cramps, or bloating, inversion poses (where you’re upside down like a headstand) might not feel comfortable or beneficial during those times. It's essential to tune in and be mindful of your body's needs. This means that you can either choose to incorporate inversions or avoid them altogether, based on how your body responds.
Recommended Period Positions
Half-Moon Pose: This pose promotes balance and stability while gently stretching the body. Combine it with Pranayama breathing, which brings fresh oxygen to the bloodstream, aiding in relaxation and pain relief.
Eagle Pose: This pose involves stretching the arms and legs, providing overall relief to the spine, and helping alleviate lower back cramps.
Half Tortoise Pose: This pose induces relaxation and relieves tension held in the lower spine. Modify the backward bending and cautiously transition into forward stretching poses.
Camel Pose: Any pose that opens the front of the body and pelvis can be beneficial during menstruation. Remember to focus on an upper back bend rather than a lower backbend.
Bow Pose: This pose also opens the front of the body and promotes relief during menstruation.
Legs-Up-The-Wall Pose: Sit close to a wall, gently lie on your back, and scoot your tailbone toward the wall while resting your legs straight against it. This pose helps improve circulation and provides a calming effect on the nervous system.
Bound Angle Pose (Baddha Konasana): Not only does this pose soothe your digestive system, but it also stimulates the ovaries, making it a power pose for reproductive health.
Reclined Bound Angle Pose (Supta Baddha Konasana): Similar to Bound Angle Pose, but leaning back instead of forward. It offers relief from various PMS symptoms, including fatigue, insomnia, anxiety, and headaches.
Child's Pose (Balasana): Flexing your reproductive organs and releasing tension in the back, shoulders, and neck can be achieved through this comforting pose.
Wide Angle Seated Forward Bend (Upavistha Konasana): This forward bend stimulates the abdominal organs, leading to less painful cramps both in the short and long-term.
Reclining Twists (Bharadvajasana): These poses provide a great stretch for the back and hips while stimulating the digestive organs with increased blood flow.
Inverted Leg Pose (Viparita Karani): This pose improves circulation, digestion, lowers blood pressure, boosts energy levels, and soothes the nervous system.
Head to Knee Forward Bend (Janu Sirsasana): Forward bends effectively stimulate the abdominal and reproductive muscles. Modify this pose according to your experience level.
Additional Resources: If you're interested in guided yoga flows specifically tailored for cramps and PMS, consider exploring "Yoga for Cramps and PMS" with Yoga with Adriene. Adriene offers incredibly accessible and beginner-friendly practices that can support your well-being during your menstrual cycle. She has many other general yoga routines but this is one of our favourites.
This collection of gentle yoga poses focuses on relief and relaxation, which is perfect for during your menstrual cycle. By embracing the natural flow of your bodies and engaging in soothing yoga flows, you can find comfort, ease pain, and restore balance. Remember to always listen to your body during the flow, acknowledge any needs, and practice with compassion and intent of self-care throughout this time.
