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Gentle Yoga for the Menstrual Phase

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Welcome to our Gentle Yoga Session

Today, we’ll focus on nurturing ourselves with gentle movements that honor our body’s rhythms during the menstrual phase.

Today’s Focus:

  • Release tension and promote relaxation.
  • Nurture your body with gentle stretches.
  • Support your natural cycle with care and attention.
woman practicing advanced yoga. a series of yoga poses

Reclining Hero Pose

Supta Virasana
  1. Sit with your legs opened wide to a comfortable angle. Inhale and lengthen your spine.
  2. Exhale and lean forward from your hips, extending your torso over the floor. Use your hands for support as you deepen the stretch.
  3. Keep your back straight and your head in line with your spine.
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Reclining Bound Angle Pose

Supta Baddha Konasana
  1. Lie on your back. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
  2. Place your arms at your sides with palms up for a more relaxing position or over your head for a deeper stretch.
  3. Breathe deeply and allow gravity to help deepen the stretch, relaxing your inner thighs and groin area.
woman practicing advanced yoga. a series of yoga poses

Legs-Up-The-Wall Pose

Viparita Karani
  1. Place your mat perpendicular to a wall and sit sideways next to it, with your side against the wall.
  2. Lie back while swinging your legs up onto the wall. Adjust so your buttocks are close to or touching the wall.
  3. Rest your arms by your sides or on your abdomen, close your eyes, and breathe deeply.
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Supported Bridge Pose

Setu Bandha Sarvangasana
  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a yoga block under your sacrum for support.
  2. Press your feet and arms into the floor as you lift your hips toward the ceiling, resting your weight on the block.
  3. Keep your thighs and feet parallel as you gently extend your spine and open your chest.
  4. Hold the pose, breathing deeply.
  5. Carefully remove the block and roll your spine gently back to the floor.

Reflection and Closing

“As we close today’s session, take a moment to feel grateful for the time you’ve dedicated to nurturing yourself. Slowly rise when you’re ready, carrying the peace and comfort from our practice into the rest of your day.”

Namaste.

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