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by Laurie Azzano of Lolo’s Youth Studio
One of the many blessings of yoga is that it helps us tune into our body. When it’s that time of the month, it’s especially important for us to listen to and take care of our bodies.
While there are poses you should avoid during your menstrual period—inversions such as backbends and headstands, for example—there are many yoga poses that can help ease the discomfort that accompanies our periods.
Yoga allows us to respect our need for greater rest and healing. Many restorative poses— such as child’s pose or reclined cobbler’s pose—help widen the pelvic belly area and can alleviate overall stress. A series of cat-cow or seated poses—like seated forward bends—can help relieve pressure and support a healthy central nervous system.
To get started, find a comfortable, quiet space where you can relax. A soft blanket and a few pillows can be used for support and an extra dose of comfort. An eye mask is a bonus to help you really let it all go.
Lolo’s Studio is New Orleans’ first youth-centered yoga studio. Through yoga, fitness, and art, Lolo’s is bringing body + mind together and helping youth tap into their internal power so they can better manage physical and mental stress. Learn more at lolosstudio.com or check out Lolo’s Studio on Instagram at @lolosyouthyoga.
Sit on your heels, toes touching. You can either have your knees straight in front of you, with your chest resting on your thighs, or you can widen your knees so that they are aiming toward the sides of the mat, creating space for your chest and heart to rest toward the mat. Bend forward, keeping your hips towards your heels. Rest your forehead on the mat. Relax your hands straight out in front or along the side of your hips. Breathe deeply, filling your back up with air for 10-30 breaths.
Don’t underestimate the power of this seemingly simple pose. It’s great for using your breath to strengthen the mind-body connection. Start in tabletop, with your hands and knees on the mat. Your shoulders are directly above your wrists. Your hips are directly over your knees. Inhale to lower your belly and bring your gaze forward (Cow). Exhale to press your hands into the mat and round your back for a nice arch (Cat). Repeat for 10 full breaths. Inhale for Cow. Exhale for Cat.
(aka bound angle pose)
Begin in a seated position with the soles of your feet together. Let your arms rest on the side of your body, with your palms facing up. Stay here for 10 full breaths, relaxing your shoulders down into the mat and letting your knees fall closer to the mat with each exhale.
YOGI TIP: For a variation on this pose that feels even more restorative, lie down on your back with the soles of your feet together. You can use pillows to support your back if that feels better.
Begin flat on your belly with your legs extended and the palms of your hands placed on the mat next to your ribs. Your elbows are tucked closely into your body. This pose builds strength in your back, core, and backs of your legs. Use your inhale to bring your chest up, rolling your shoulders back. Exhale to release toward the mat. Repeat for 5-10 breaths.
Start in a seated position with your legs extended. Lean back and place your elbows in a 90-degree angle onto the mat, with your palms facing your hips. Inhale to open your heart and chest area. As you exhale, drop the crown of your head toward the mat. Remain in the pose for 5-10 breaths. To make this pose even more restorative, place a block or some pillows underneath your upper back to allow your body to rest into the pose while opening up your rib cage, shoulders, and chest.
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