healthy woman yoga

Yoga poses designed just for menstruating women

Sure, I can do a strong practice anytime I like, but I have to say, I love to treat myself to a menstrual sequence at that time of the month.

A truly restorative menstrual practice allows me to feel nurtured and supported and, by the end of it, more focused and energized. What’s not to love?

A moon-time practice includes all kinds of poses— mostly restorative— but what sets it apart is the focus you bring to it: an opportunity to listen deeply, relax completely, and allow your body to work its apana magic.

  • Choose poses that create space between your rib cage and your abdomen. Pay particular attention to your breathing.
  • Leave the standing pose sequences until you have more strength and energy.
  • If your belly feels tight, breathe into that space, softening and releasing. If your chest is constricted, direct your breath there. If you have cramps, allow your breath to flow all the way into your uterus, releasing and relaxing your entire body.
  • A menstrual practice allows you to open the pelvic area, bring space to your abdomen and reproductive organs, and even has a bit of a drying effect on your uterus.
  • Create a practice that will make you feel like a princess— cared for and pampered.

via Yoga for a Healthy Menstrual Cycle

Wise Woman Yoga (after heavy bleeding)

1. Wide-Knee Child’s Pose (Salamba Balasana) — Hold for 3 minutes

What it does: This pose releases lower back tension and helps to calm the nervous system,

2. Upright Bound Angle (Baddha Konasana) — Hold for 3 minutes

What it does: This pose stretches the hips, bringing increased blood flow to the pelvic area.

3. Seated Spinal Twist (Marichyasana III) — Hold for 3 minutes each side

What it does: This pose stretches the lower back as well as relieves abdominal congestion.

4. Seated Forward Bend (Paschimottanasana) — Hold for 3 minutes

What it does: This pose stretches the lower back and the hamstrings.

5. Seated Head to Knee (Janu Sirsasana) — Hold for 3 minutes each side

What it does: This pose stretches the hamstrings and releases tension in the lower back.

via 28 Days Lighter Diet


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