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Yoga During Menstruation

During the first days of menstruation, the key word is resting: yoga helps to relax and experience your bleeding with respect and consciousness. A feminine yoga practice is fundamental in this momento of the menstrual cycle. Menstruation manifests differently form woman to woman. Many might not feel any pain; others will suffer awfully. Either way, we are energetically occupied to allow this natural process to happen. Taking the time to allow menstruation to happen undisturbed and in calmness will open the way to a deeper connection with the wisdom of our cycle and benefit our health. Menstruation is a wonderful reason to spend some time alone, to withdraw from the frenetic, busy, demanding days and to relax.

If you are new to yoga or if you are an experienced yogini, the time of bleeding is when we practice effortless.  Few postures, the ones that make us feeling good, the ones that we like and where we feel able to close the eyes and breath in the womb.

Here below I suggest four basic yoga poses to practice the first and second day of bleeding. Yoga during menstruation will relax the nervous systems and alleviate cramps. Decide if you want to practice all of them or the ones that make you feel good.  Exploring the sensations and feeling when practicing. Stay in the pose for 2 minutes to 20, depending on your practice and your body.

Supta Swastikasana
Supta Swastikasana
Supta Swastikasana
Supta Virasana
Supta Virasana
Adho Mukha Virasana
Adho Mukha Virasana
Supta Baddha Konasana
Supta Baddha Konasana
Supta SwastikasanaSupta VirasanaAdho Mukha VirasanaSupta Baddha Konasana

Yoga postures during menstruation

Supta Swastikasana creates freedom in the pelvic joints and open the chest, alternate the crossing of the legs and stay in the pose for an equal amount of time.

Supta Virasana releases tension in the pelvis and abdomen and removes fatigue in the leg. Be gentle with your knees, do not practice if you have pain.  If you are a beginner, avoid this posture or practice on leg bent at the time.

Adho Mukha Virasana relieves lower back pain and abdominal bloating.

Supta Badha Konasana relaxes the belly and the digestive organs. Support your knees to be comfortable.

photos@ludovicamichelin; location@YogaconGracia

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