This week we will revisit another good old favourite of my yoga guide series: Yoga for Menstrual Cramps! So many people on tumblr found this useful, and this is my most reblogged yoga guide so far (nearly 18,000 notes!). I’m glad you guys found it useful, it really helped take some discomfort and stress away from my body.
This is a restorative yoga series (similar to yin style of yoga), so there are a few things to take note:
- Do not push yourself too hard if you aren’t feeling it today – this sequence is supposed to make you feel better, not worse!
- Feel free to stay in the pose for as long as you want, up to 1 or 2 minutes if it really feels good for you.
- If you’re having severe cramps, remember to keep breathing and don’t force a pose. If you feel giddy, stop immediately and get some rest in bed (you might also want to load up on some iron!).
Take good care of yourself ladies, and if you want some chocolate, get that awesome piping hot chocolate because it makes me feel better every single time. <:
Here are 10 yoga poses to help ease some discomfort during your period!
Start off by sitting nice and easy on your mat, and slowly tilt your body from side to side, feeling a nice and gentle stretch on your side. As you inhale, lengthen your spine, and as you exhale, melt your torso towards the side.
2, 3. Cat + Cow Pose
After you feel more warmed up, slowly come into all fours, and start warming up your spine with cat and cow pose. As you inhale, come into cat pose (pic 2), and as you exhale, slowly open up your chest and melt your chest towards the ground (pic 3). Remember to keep your elbows soft, and make sure that you are not hyperextending your arms.
We often have really stiff and sore back during shark week, so this is a great pose to relieve the tension and loosen up your lower back a little. Make sure that your shoulder blades are still touching the ground, and you should feel a nice stretch along your back.
This is a great pose to massage your intestines, relieve tension in your hip joints and your back and enhance blood circulation in these areas. Gently hug your knees and press your knees towards your torso. You should feel a slight pinching sensation in your hips. Shift your gaze down, as if looking the prints of your t-shirt. Gently rock from side to side if that feels good for you.
This is also another pose that helps to stretch your hips and lower back as well. Remember to keep your top foot flexed to protect your knee, and push your top knee away from your torso to feel a nice stretch in your hips and glutes as well.
For this hip opener, you can choose to come into a standing pigeon, resting pigeon, or even a mermaid pose if that feels good for you. If your hips are really tight, you can use a pillow or a yoga block to prop yourself.
You can either opt to come into bound angle with your legs (as shown in the pic), or straighten out your legs. Open up your chest and you should feel a nice stretch at your upper back. Keep breathing, and you can stay here for as long as you want.
Gently stretch your hamstrings with seated forward fold to loosen up your legs as well. Remember not to push yourself too much in this pose, and just let your torso melt gently onto your legs. Do not round your back too much. Place your gaze on your shins or toes, and aim your forehead towards your shins so that you won’t round your back too much. Inhale to lengthen the spine, exhale to deepen your stretch. Keep breathing.
You can either come into a regular child’s pose or a wide legged child’s pose here. Melt your chest towards the ground and place your forehead and nose on the mat. Keep breathing and you may stay here for as long as you want. <:
I hope that this yoga sequence has helped to relieve some tension in your hips and lower back caused by the cramps. Feel free to comment below if there’re any other yoga sequences that you would like to see. Keep your eyes peeled for upcoming yoga guides as I will be posting brand new guides hot from the press! <:
Have a beautiful week ahead!