Reconnect Your Body and Mind with Yin Yoga for Menstrual Discomfort

Women's menstrual cycle can bring about a wide range of physical and emotional discomforts. It's common to feel bloated, irritable, and exhausted during this time of the month. While plenty of remedies are available, one that's often overlooked is the practice of Yin Yoga for menstruation. It is specifically designed to help us reconnect with our body and mind.

Yin Yoga for menstruation has been shown to alleviate discomfort by releasing tension in the pelvic area, promoting relaxation and improving your mood. Yin Yoga can also be a powerful tool in your self-care toolkit. Together, let’s explore the benefits of Yin Yoga for menstruation through these some simple poses you can try to ease your symptoms.

1. 6 4 8 4 Breathing Technique

For this practice, use a yoga block, bolster, or pillow to support your pelvis in a forward position.

Begin in an upright sitting position on the yoga block with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Then place your hands on your knees, lengthen your spine, and allow your belly to relax. When you’re ready, close your eyes or find a focal point that is not moving in front of you. After that inhale through the nose for 6 counts, hold your breath for 4 counts, exhale through the mouth for 8 counts, and hold your breath again for 4 counts. Then repeat the sequence of breathing. After several repetitions, return to your normal breathing. Start with 1 set of 5 repetitions.

1. Baddha Konasana or Bound Angle Pose

For this practice, use a pillow, yoga block, or bolster to support your upper body in a forward position.

Begin in an upright sitting position in front of the pillows, while maintaining good alignment with your head, shoulders, and hips. Then bring the soles of your feet together and open your knees out to the sides. After that, tighten your core and take a deep belly breath. Exhale and hinge through your hips to bend your upper body forward, wrapping both arms around the pillows. Hold this position for 1 to 2 minutes, while bringing awareness to the sensations in your body. Then inhale through the nose for 6 counts, hold your breath for 4 counts, exhale through the mouth for 8 counts, and hold your breath again for 4 counts. Afterward, relax and return to the starting position.

To intensify the pose, do the practice without the support.

2. Windshield Wiper

Begin in an upright sitting position on the floor with your knees bent and your feet flat on the floor, while maintaining good alignment in your upper body. Then place your hands on the floor behind you for support. Engage your core, widen your stance, and take a deep belly breath. After that, exhale as you slowly rotate your lower body to lower both knees to one side. Inhale and return to the middle position, then repeat the movement on the opposite side. Repeat the movement for several repetitions.

3. Child’s Pose

Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Then tighten your abdominal area and widen your knees. After that, shift your hips back to your feet while extending both arms in relaxing your midback area for a light stretch. Hold this position for several deep belly breaths in through your nose and out through your mouth. Return to the starting position.

To make the pose easier, use a yoga block, bolster, or pillow to support your upper and lower body. 

4. Hip Tap

Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Then contract your core and rotate your hips to one side. After that return to the starting position and repeat the movement on the opposite side.

5. Seated Wide Legged Forward Fold

For this practice, use a pillow, yoga block, or bolster to support your upper body in a forward position.

Begin in an upright sitting position on your floor. Then extend both legs in front of your body with your feet considerably wider than shoulder-width apart and your toes pointed upward. While maintaining good alignment in your upper body, place the yoga block in front of your body and contract your core. Then hinge through your hips to bend your upper body forward and rest your forehead on the yoga block, holding the yoga block with both hands for support. After that, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. 

Repeat Exercise 2 - Windshield Wiper

6. Cat-Cow

Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Then contract your abdominal area. Slowly raise your head as you arch your mid back. After that, alternate by lowering your head down and rounding out your mid back. Repeat the movement, alternating directions.

7. Lizard Lunge

Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Looking for a stretch deep into the hip capsule, step forward with one foot, while placing your heel in line with your shoulder, just outside your hands. Then keep your toes pointing straight ahead. After that, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Then repeat the movement on the opposite side.

To make the practice more challenging, lower yourself on your forearms.

Repeat Exercise 4- Hip Tap

8. Legs Up the Wall

For this practice, utilize the wall if needed.

Lie on your back on the floor with your knees bent and feet flat on the floor. Then position the pillow or rolled blanket under your low back area and extend your arms at your sides, relaxing your upper body. Tighten your core, while slightly bend your knees and raise both legs upward. After that, close your eyes and hold this position for several deep belly breaths, in through your nose and out through your mouth. Then relax and return to the starting position.

Knees to Chest

Lie on your back on the floor with your knees bent and your feet flat on the floor. Then engage your core. Bring both knees up towards your chest and hold onto your knees with both arms, while looking for a light stretch in the lower back and glutes. After that, take several deep belly breaths, in through your nose and out through your mouth. Then relax and return to the starting position.

It is important to reconnect your body and mind during menstruation through this yin yoga sequences because menstruation affects both physical and emotional well-being. 

Hence, Yin Yoga is a type of yoga practice that involves holding passive poses for an extended period of time. Staying for 3 to 6 minutes per pose will encourage your body to go deeper and allow your body parts to open, specifically your middle and lower belly. This can be particularly beneficial for women who experience menstrual discomforts such as cramps, bloating, and mood swings. 

It's important to remember that every woman's experience with menstruation is unique, so be patient with yourself and listen to your body's needs. 

Try Yin Yoga and see the transformative power of this beautiful practice. Embrace the stillness and enjoy the journey toward greater balance and harmony.