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Good Morning Yoga Goddesses!
Nature designed the feminine monthly cycle with the aim to cleanse and renew our whole being, an excellent opportunity for us to slow down, to retreat and to let go.
It is a time to rest and recharge, a time to opt for gentle yin yoga favoring forward bends and reclined poses.
Today I choose to write about this topic as I hope to help many who struggle in these days. Here are some poses that I practice during my first two days the most:
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Standing forward folds
Start from a standing position with legs hip-with apart, and take a couple long deep breaths before starting your sequence. Start rolling down vertebrae by vertebrae with your head bowing down first. Once the stretch in your hamstrings gets too much bend your knees gently.
Supported child’s pose
Supported child’s pose is a great option for those suffering from menstrual pain originating in the lower back. Start in a kneeling position, place a cushion under your buttocks as you sit on your heels, and two big cushions in front of you to rest your chest on. Focus on deeply breathing into the back and notice the rise and the fall of the breath in the body.
Knees to chest pose
One of the most effective poses for menstrual pain is the knees to chest pose. This feel-good asana relaxes the lower back and abdominal muscles, relieving tension and reducing pain. Starting from a reclined position pull one knee towards your chest for a couple deep breaths, then change legs, then lift both.
Reclined Spinal Twist
Lie on your back and hug your knees into your chest. Lower your left leg to the mat and pull your right knee towards your chest. Hook your right foot behind your left inner thigh and gently guide your right knee across your body to the left, down towards the mat, as far as is comfortable. Stretch both arms to the right, look to the right and try to keep both shoulders flat to the mat. Stay in the pose for a couple deep breaths.
Bound Angle Cobbler Pose
Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together. Place two small cushions under both knees for support. You may wish to use Reiki healing on your lower abdominals while you rest in this pose.
I hope you found this article helpful and that you are just about to get started 🙂
Feel free to share so others may benefit from it as well!
Author: Karin Heller-Dani Certified Power Yoga Instructor
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What could be a better testimonial for the practice of hatha yoga than the blissful faces stepping out of a yoga studio… reflecting a radiant heart that had just been opened and filled with light and love.
How many of us have walked into a yoga class worn-out and anti-social and have transformed within an hour into an open-hearted, energized light-being…
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Let me share today with you a few HEART OPENER yoga poses (asanas) that you can practice if only for 10 minutes a day to help you open up your heart when you feel low. These heart opener poses are: Seated Cat Cow, Easy Camel Pose, Reverse Warrior, Straight legged Fish Pose. Enjoy!
Seated Cat Cow
Sit straight. As you inhale, let your chest and heart expand. Try and get an even curve in your spine by drawing your shoulders back and filling the chest and heart with prana (breath). As you exhale, push the air away with your hands, drop your head and cave your belly and chest. Draw your navel in and up to empty and cleanse the base of your lungs. Do as many rounds as you like, experiencing a long steady inhalation and a balanced exhalation.
Easy Camel Pose
Stand up on your knees. Keep your legs at your hips’ width. Press your palms against your waist. Arch backwards. Let your head hang back a little. Open your chest. Draw your elbows and shoulder blades towards each other. Breathe deep
Reverse Warrior
From Warrior II pose bring the left hand down to rest on the left leg or on your lower back. Inhale the right arm up towards the ceiling, and reach the fingers away from each other. Look straight ahead or up at the ceiling. Keep the right knee bent, and the left leg straight with your heels pressing firmly into the mat. Sink the hips down toward the floor and relax the shoulders.
Fish Pose with straight legs
Sit straight. Straighten your legs. Softly go backwards on your elbows. Lift your chest and arch it as much as you can. Let your head hang backwards and lower the crown of your head on the mat. Breathe steadily across your chest. To protect your neck or upper back you can opt to have either a lower or higher support by rolling up a blanket.
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Author: Karin Heller -Dani, Certified Power Yoga Instructor
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