I get questions all the time about what to do when that time of month presents itself? The good news is we do not have to abandon our practice, in fact, we can allow our practice to really support us as we slow down and receive peace and quiet in a restorative yoga sequence.
The sequence takes about 30-45 minutes. The postures here are recommended by Gita Iyengar who has written about yoga and women's cycles extensively.
Please enjoy this sequence that I personally enjoy each month! Menstruation is a time to let go of inversions in your practice and to rest and encourage a downward flow of energy.
1.Supine Baddha Konasana (On a bolster) 3-5 minutes
2.Supine Virasana (On a bolster) 3-5 minutes
3.Downward Facing Dog (Stretch) 3-5 minutes
4.Triangle Pose (10 breaths)
5.Balancing Half Moon Pose(10 breaths)
6. triang mukhaikapada paschimottanasana (1 minute) (bolster and blankets on extended leg)
7.. Upavista Konasana (Support in the middle--lay and rest).
8. Side stretch in Upavista (both legs)---support on leg
9. Paschimottanasna
10. Viparita Kirani (Legs up the wall) (5-10 minutes)
11. Savasana (with bolster on the spine vertically) (3 min.)
12. Regular Savasana(5 min.)
ENJOY!
