Calming Yoga Poses for Period Relief
Finding natural ways of relief during my menstruation has been a game changer. While there are other things you can do to alleviate the cramps, tension and low energy caused by the bleed...
I find that gentle yoga is incredible for an instant "feel better" during intense days of my period.
I am sharing with you a collection of gentle/restorative poses you can drop into at any point your period is giving you a hard time. Try them in order or however your intuition is calling for!
If you want to follow along with these poses, click here for the gentle yoga session I created. In less than 30 mins you get a chance to make space for your bleeding womb.
If you choose to do the poses without the video, here are a few tips:
Steady, deep breathing into the belly/womb space makes a big difference with every single pose. Think expanding the torso in all directions with the breath.
Take atleast 90 seconds -2 mins in each pose. If one feels incredible, hold for more!
For every backbend you do (like reclined butterfly) do a spinal flexion to give the body the opposite sensation (like child's pose.)
Whenever you can, place your hands on Svadhisthana chakra aka sacral chakra.
VAM is the mantra for sacral chakra. Practice singing this to see how the resonance feels in your body.
Legs Up the Wall
Two ways to do this: with a wall or without. If you don't have a wall...having a bolster or alternative makes a BIG difference when you're not against a wall. Place support under the low back/tailbone area. You will find the sweet spot. If you've got a wall, still use support if you've got it!
Reclined Butterfly with Bolster
Scoot your tailbone to press into the edge of the bolster/support and slowly lay down with your whole spine supported. Deep breaths here, ladies! Place your hands where it feels right. Some days that might be on the womb, the heart or tucked under the legs.
If your legs don't drop all the way, that is okay. Relax as best you can, and if you have yoga blocks or small pillows you can place them under the knees.
Side Corpse
Ah yes, fetal position. Perfect after a bolster supported butterfly but also in general to give a sense of cozy relaxation.
Reverse Pigeon/Eye of the Needle
This is meant to be gentle and give relief to the low back, which is why we are doing it supine. If you want to try regular pigeon, go for it.
Supine Half Cow Face
From a resting bridge pose, figure 4 your right ankle over the top of the left knee. Exhale as you twist to the left side. Play with knee placement. You might like it more with the right knee drawing towards your shoulders or pressing away. Another option is the left ankle bound by the right hand.
Supine Cow Face
Oh, my the hips in supine cow face. If your knees don't cross over each other, all good! Take your time with your ROM. Biggest piece of advice? Try to keep hips square evenly pressing the back of the womb into the earth for support.
Corpse with hands on sacral region
Take your time and rest in stillness. I enjoy my hands on the womb area during shavasana when I am bleeding.
Forward Fold Butterfly
Optional to do a seated forward fold with legs straight. See which one feels better. Use support as desired.
Child's Pose with Bolster
Try this with legs wide and under the abdomen.
Downdog
The most effort I am suggesting of you with this flow! This opens the back body and honestly I love it after resting in all the calming poses.
Elevated Sukhasana with Yoni Mudra
The elevation opens up the front of the womb. The yoni mudra held like this honors the bleed. Spend a few minutes here with eyes down. Breathe awareness into the womb space. Give her gratitude for bleeding. Our cycle is a measure of health, and beyond that a direct connection to life-force of womenhood.
Our womb and menstruation is a powerful and magical thing. Don't be ashamed for your bleed. And if you are frusterated with the pain she is giving you, I invite you to give your body and bleed grace. It is a part of you and what we deny of ourselves only severs a potent conneciton that we are given as women at birth.
All the wellness love, Amelia
Amelia Hope Wellness provides information intended solely for educational and entertainment purposes and cannot substitute for professional medical advice. Please seek medical advice, diagnoses, or treatment from a medical professional or healthcare provider. Understand any issues or risks associated with using or acting upon the information on Amelia Hope Wellness are not the site owner's liability.
