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yoga for women

 

asana sequences for menstruating women

Do these poses in the order presented.

Hold each posture for the indicated time.

The most important element in the practice is to work calmly and quietly, without straining the poses. The illustrations will help remind you of each pose.

For detailed explanation see B.K.S. Iyengar's Light on Yoga or Geeta Iyengar's Yoga: A Gem for Women.link

 

Use a bolster and/or folded blankets to support your back and neck as necessary. Arms may be over the head or by the sides.

Use support behind your back, neck and/or under your legs, as necessary.

If full padmasana position is not possible, put legs in half-lotus.

Tie belt tightly around top of pelvis and under feet..

Use a bolster and/or folded blankets to support your back and neck as necessary.

 

Janusarisana

Ardha Baddha Padma Pachismottanasana

Triang Mukhaipada

Upavistha Konasana

2 minutes each to the right, left and center

Pachismottanasana

5 minutes



On back bender as illustrated

 

or

 

On chair as illustrated (Put a mat or rolled blanket under your low back for additional support.)

 

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On bench, with thighs belted together and blankets or bolster under shoulders, as needed. Elevate feet to relieve back pain.

 

or

 

On two blocks. one under the pelvis, just below the waist, and one under the heel. Feet should be flat against the wall. Shoulders rest on folded blanket(s). If the blocks slip, place them on a green mat.