We recommend practicing yoga poses that encourage a state of groundedness to alleviate the mental and emotional heaviness of menstrual symptoms. We also recommend that you use these modified practices to explore more gentle, restorative or supported variations of poses and flows.
1. Forward Bending Poses:
*These poses apply a light massage to the pelvic and abdominal region without causing collapse to uterine veins. This massaging effect can alleviate heavy bleeding and cramps.
Janu Sirsasana (One Leg, Head to Knee Pose)
Paschimottanasana (Seated Forward Bend Pose)
Balasana (Child’s Pose)
Baddha Konasana (Seated Cobbler’s Pose)
Gomukasana (Cow’s Face Pose)
Uttanasana (Standing Forward Bend Pose)
Upavisthakonasana (Seated Wide Leg Forward Bend Pose)
2. Twisting Poses:
*Aid in relieving back ache and cramps.
Lying Two Knee Twist
Seated Twists (ie in Sukhasana)
3. Supported Back Bends:
*Alleviates pelvic discomfort while generating a relaxed state.
Setu Bandhasana (Spinal Lift or Bridge pose) with support
(block placed under the sacrum and crest of the hips)
4. Supported Leg-Only Inversions:
*Relieves pelvic discomfort and improves circulation of veins and lymphatic vessels in the legs.
Viparita Karani (Inverted Two Leg Stretch or Inverted Lake Pose)
-placing legs up against a wall as if in Staff Pose while pelvis remains on floor.
5. Savasana (Corpse Pose):
*Relaxes and calms the nervous system and to balance emotions.
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