Restorative Yoga Sequence for Menstruation

by Restorative Yoga Poses on January 4, 2012

Recommended time: 45 to 60 minutes
Supported Reclining Bound Angle Pose
Support the torso on a rolled blanket or bolster positioned beneath and parallel to your spine. (Rest here for 3 to 5 minutes.)
Supta Padangusthasana (Reclining Big Toe Pose)
Place your head on a yoga blanket, an eye pillow on your eyes, and use a strap to hold the raised leg in place. Hold each side for 2-3 minutes; rest here for a total time of 4-6 minutes.
Supported Reclining Bound Angle Pose
Support the torso on a rolled blanket or bolster positioned beneath and parallel to your spine. (Rest here for 3 to 5 minutes.)
Janu Sirsasana (Head-to-Knee Pose)
Support your head on a bolster laid on top of your extended leg and use a strap to keep length through the pose. Hold each side for 3 to 5 minutes; rest here for a total time of 6 to 10 minutes.
Supported Forward Fold
Lie onto a bolster placed on top of your legs. (Rest here for 3 to 5 minutes.)
Supported Wide Angle Pose
Support your head on a bolster placed between your legs. (Rest here for 3 to 5 minutes.)
Side-Lying Savasana with A Twist
Find your way into this gentle twist using two pillows or a pillow and a bolster. Use a neck roll and eye mask for extra comfort.
Supported Corpse Pose
Practice diaphragmatic breathing for 3-5 minutes and then resume a gentle breath cycle by allowing the inhalation to softly enter and exhale for 5-8 counts. Take a pause for 3-5 seconds before your next inhale. Breathe in balance, calm, and peace and exhale judgement, expectation, and anything else that is not serving you. Be present and stay in the moment. Allow yourself this time to relax and renew. (Total time 10 to 15 minutes.)

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