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 :)
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Author: Karin Heller-Dani Certified Power Yoga Instructor