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5 Yoga Poses for PMS Relief

5 Yoga Poses for PMS Relief

Yoga can be beneficial in helping you to have a better experience every month when "Aunt Flow" comes. It can help you to tune into what is happening and respond with gentle movements that can help alleviate PMS discomfort.

You can do yoga during your period if it feels right to you. While some yoga teachers do discourage practicing during your period, it is an individual choice that you must make based on your experiences and preferences.

Making a shift in the intensity of your practice may be a good idea so you can move slower and be more present to the subtle needs of your body during this vulnerable time.

We encourage embracing this time of the month as a moment to slow down and enjoy more gentle and restorative yoga.

If you are ready to practice 5 yoga poses for PMS relief, grab some comfortable clothes + a quiet place, and let’s get started!

1. Child’s Pose

Child’s pose is a calming position which can help eases cramps, soothe tired muscles, and release your hips.
  1. Come to a tabletop position.
  2. Bring your big toes to touch.
  3. Knees can stay where they are or spread wider.
  4. Press your hips back over your heels.
  5. Reach your arms forward.
  6. Bring your forehead to the mat.
Stay here for 1-5 minutes while breathing deeply into your belly.
Want more support? Hug a pillow, blanket or bolster.

2. Bound Angle Fold

Seated forward fold stretches the muscles down your back which can become tight during this time.
  1. Come to seated with the soles of your feet touching and your knees falling open.
  2. Gently lift through your heart and lengthen your spine.
  3. Fold forward from your hip crease.
  4. Hands can rest on on your legs or in front of your feet.
  5. If it feels okay on your neck, you can let your head hang.
Find 5-10 Breaths here before slowly lifting back up.
Want more support? Place a pillow, blanket, or bolster between your torso and thighs.

3. Bridge Pose

Bridge Pose is a gentle backbend which opens up the chest, strengthens the back muscles, and is excellent for getting rid of feelings of stress and irritability.
  1. Come to your back.
  2. Bend your knees so that the soles of your feet are on the ground.
  3. Arms are alongside you with your palms facing down.
  4. Press into your arms and feet to lift your hips until your thighs are parallel with the ground.
Find 5-10 Breaths here before slowly lowering your spine back down.
Want more support? Place a block, bolster, or pillow under the base of your spine and let this be a restorative posture where you rest on the prop.

4. Reclined Bound Angle

Reclined Bound angle is a calming position which helps open your pelvic area which can accumulate a lot of pressure during flow.
  1. Come to your back.
  2. Bend your knees so that the soles of your feet are on the ground.
  3. Let your knees open wide, and the soles of your feet come to meet.
Stay here for 1-5 minutes while breathing deeply into your belly.
Want more support? Place blocks or a pillow under your knees.

5. Savasana (Corpse Pose)

Savasana is the most gentle yoga posture which allows you to relax deeply. Take this time to focus on your breath and let your body to rest.
  1. Come to your back.
  2. Stretch your legs out long.
  3. Arms are alongside you with your palms facing up.
  4. Close your eyes and relax your body as much as possible.
Stay here for 5-10 minutes while breathing deeply into your belly.
Want more support? Place an eye pillow on your eyes, a blanket over any parts of you that are cold, or a pillow beneath your knees.

Be gentle with yourself.

Remember to be kind to yourself and listen to what your body is saying. If something doesn’t feel right during this time, feel free to skip or modify it.   SaveSave SaveSave SaveSave SaveSave SaveSave SaveSave


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