This yoga guide is brought to you by PSLove.
If you have been reading my blog for awhile now, you would remember that sometime last year, I did a yoga guide for menstrual cramps, which was one of the most well-received yoga guides that I’ve made so far. <:
So when PSLove, a local start-up that hopes to bring about happy periods to all ladies through their period care packages, approached me to create a yoga guide booklet for their subscribers to encourage them to get on the yoga mat, I was more than happy to say yes!
Today’s yoga guide is a continuation to the first yoga guide for menstrual cramps that I did around 10 months ago, and I will be bringing new asanas that can help us relieve some tension on our mental and physical selves during our moon cycle.
And what’s the most exciting is that this yoga guide will be available in a handy hardcopy booklet all thanks to the friends at PSLove, and we will be giving them out to you guys! Check out the details at the end of this yoga guide to find out how to get your hands on the hardcopy booklet! <:
Some things to note before you get started:
- It is a restorative yoga sequence, so please do not push yourself in a certain stretch or in a certain pose! Let your body fall naturally into the pose, and the pose will then do its job.
- Feel free to stay in the pose for as long as you want, up to 15 to 30 breaths so long as it feels good for you.
- If you are having severe cramps, please do not force yourself into the pose, and stop immediately if you are feeling unwell. Rest up in bed!
Here are the 6 poses that you can do to relieve discomfort during your moon cycle:
1. Hindi squat
- With your feet slightly wider than hip width apart, gently lower yourself towards the ground, coming into a hindi squat.
- Place your elbows on the inner side of your knees and gently open your knees towards the side, straightening your back.
- It is okay for your heels to come off the ground if that helps you balance and stay in the pose.
- Let gravity gently pull your butt down towards the ground, and keep breathing!
- Relieves tension in your hips and lower back
- Elongates your spine and stimulates your metabolism
2. Passive standing forward fold
- With your feet slightly apart, drape your torso over your legs and let your upper body relax.
- Do not hold any tension in your neck – the crown of your head should be reaching towards the ground. Move your head in “yes” and “no” motion to relax your neck.
- Grab on to opposite elbows and let gravity pull your upper body towards the ground.
- Shift your weight forward and balance on the balls of your feet rather than on your heels.
- If you can’t straighten your legs fully, just bend your knees as much as it feels comfortable for you. The point of this pose is not to be able to touch the ground, but to be able to feel a nice stretch along your entire back.
- Relieves the tension in your lower back by stretching out the entire spine
- Reduces fatigue and anxiety
- Calms the brain and helps to relieve stress
3. Cobra pose
- Laying down on your belly, place your palms beside your chest.
- On an inhalation, slowly rise up and straighten your arms, coming into a nice backbend.
- Be careful not to hyperextend your elbows and keep a micro-bend in your elbows
- Shift your gaze towards the front, or 45 degrees upwards – be careful not to strain your neck by looking all the way up towards the sky.
- Stretches out your shoulders, chest, and abdominals
- Improves menstrual irregularities
- Improves circulation of blood and oxygen in the spinal and pelvic region
4. Reclining bow pose
- Lying back down on your belly, sweep your arms backwards and grab your ankles from the outside.
- On an inhalation, gently kick your feet into your hands, and your upper body will naturally come off the mat.
- Feel free to rock your body to and fro, using the mat to gently massage your belly
- This pose is not about how high your feet can go, but rather, giving your back a gentle backbend and giving your tummy a nice massage!
- Relieves back pain
- Helps with irregular menstrual cycles
- Relieves stress and improves blood circulation
5. Bridge pose
- Lying down on your back, slowly walk your feet towards your butt, such that your hands are grazing your heels.
- On an inhalation, slowly raise your hips up towards the sky, as high as you feel comfortable.
- You can either opt to place your palms under your hips as support (left), or tuck your shoulders close together and walk your heels closer to you in order to deepen the stretch (right)
- Calms the body, alleviates stress
- Strengthens the back, glutes, and legs
- Improves digestion
6. Reclining bound angle pose
- Continue to lay on your back, place your feet together such that your legs form a nice diamond shape.
- Just relax and let your knees fall gently towards the side, allowing gravity to pull your knees closer towards the ground.
- For a deeper stretch, just shift your feet closer to you.
- Close your eyes and enjoy the slight pinching sensation that you’ll experience in your hips.
- If this is really uncomfortable for you, place pillows underneath your knees to provide more support.
- Stimulates abdominal organs such as the ovaries
- Stimulates the heart and improves general circulation
- Stretches the inner thighs and groin
I hope that you guys have found these useful in your self-care during your moon cycle! As you’ve seen on the title above, there is a giveaway happening together with PSLove!
Here is what you need to do:
- Share with us your favourite asana that has helped you relieve the stress and tension during your moon cycle on Instagram (and/or Tumblr).
- Follow me (@sassyyogi) and PSLove (@pslove_co), and tag us in the photo!
- Remember to also hashtag “#PeriodNoFear”, “#PSLove_co”, and “yogawithangie” in your photos!
We will be giving out 20 booklets! These booklets contain 10 yoga poses to relieve menstrual cramps, and they will be a handy guide and companion to your yoga practice.
It is really as simple as that! This giveaway is open to ALL readers and will end 22 August. We will be randomly picking the posts then, and I will be personally mailing the booklets out myself as well. <:
Looking forward to all your lovely yoga poses! <: Namaste <3