Yoga Sequence for a Restful Period - Yoga for Women
One of the five tips we mentioned in our previous article on yoga for menstruation is to keep the sequence comforting and intentionally gentle. This week, let's dive into one of our yoga sequences for menstruation on YouTube.
As always, I hope my yoga content helps you navigate the ups and downs of life, allowing you to savour each moment with abundant health, wealth, and happiness.
The five yoga poses sequenced below are designed for a restful period, especially during heavy blood flow days when you are physically tight, exhausted, and fatigued. This sequence is intended to be soothing, relaxing, and gentle. You do not need to explore the deepest level of your range of motion; instead, stay where it makes you feel good and at ease.
Please note that this sequence is designed with the most minor support of your yoga tools. You may need more tools to support you if some part of your body is feeling pressured.
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Yoga Pose 1: Reclined Butterfly Pose (Supta Baddha Konasana)
To Set the Pose: Lying down on the floor, a block or pillow for head and neck support is optional.
Reclined Butterfly Pose (Supta Baddha Konasana)
Start by resting your head comfortably on the block or pillow.
Bend your knees in an external rotation, with the soles of the feet touching one another.
You can set the heels further away or closer depending on how comfortable you feel.
Do not attempt this pose if there's pressure on the knees.
Seek professional advice for modifications if needed.
Yoga Pose 2: Happy Baby Pose (Ananda Balasana)
To Set the Pose: Lying down on the floor, a block or pillow for head and neck support is optional.
Happy Baby Pose (Ananda Balasana)
From lying down, bend both of your knees towards your chest.
Spread the knee and feet slightly wider than the torso.
Palms reach out to grab the outer or inner edge of your feet.
Do not attempt this pose if there are pressures on the knees.
Seek professional advice for modifications if needed.
Yoga Pose 3: Reclined Big Toe Pose B (Supta Padangusthasana B)
To Set the Pose: Lying down on the floor, it is recommended that a yoga strap be used to assist.
Reclined Big Toe Pose B (Supta Padangusthasana B)
From lying down, wrap the strap around your left foot.
Extend your left leg to the left side. Hold the strap comfortably while maintaining both hips and shoulders evenly on the floor.
Feel the gentle stretch on your left leg.
Stay in the pose for 2-3 minutes with gentle, steady breathing.
Change to the right leg afterwards.
Yoga Pose 4: Supine One Knee to Chest / Half Wind Release Pose (Ardha Pavan Muktasanaa)
To Set the Pose: Lying down on the floor, a block or pillow for head and neck support is optional.
Supine One Knee to Chest / Half Wind Release Pose (Ardha Pavan Muktasanaa)
From lying down, bend the right leg and hug the knee to chest.
Holding the leg from the front of the calf muscles.
Feel the gentle release from the hip.
Stay in the pose for 2-3 minutes with gentle, steady breathing.
Change to the left leg afterwards, and stay with an equal amount of time.
Yoga Pose 5: Supine Spinal Twist Pose (Supta Matsyendrasana)
To Set the Pose: Lying down on the floor, a block or pillow for head and neck support is optional.
From lying down, hug both knees to chest.
Drop both legs to the left side and feel the gentle release from the waist.
To progress further, turn the head to the right side.
Stay in the pose for 2-3 minutes with gentle, steady breathing.
Switch sides and stay for an equal amount of time.
Supine Spinal Twist Pose (Supta Matsyendrasana)
Supine Spinal Twist Pose (Supta Matsyendrasana)
Conclusion
In conclusion, these five yoga poses can help you feel more relaxed and at ease during your period, especially on heavy flow days when you may feel physically exhausted and tight. Remember to listen to your body and only go as far as it feels comfortable for you. And if you need additional support or advice, don't hesitate to seek professional guidance. With regular practice, yoga can be a powerful tool for managing menstrual discomfort and promoting overall health and well-being. So go ahead, give these poses a try and see how they work for you!
