Menstrual discomfort is common — but your monthly cycle does not have to feel heavy or painful. With the right nutrition & lifestyle support, your period can become a celebration of your femininehood and an opportunity to slow down rather than a dreaded time of the month!

This gentle Yin Yoga sequence is designed to help ease menstrual pain, period cramps, pelvic tension, and emotional stress. Combined with a few simple Ayurvedic remedies, it supports healthy flow, nourishes vitality (ojas), and helps you feel more grounded during your cycle.

Why Yin Yoga Helps During Your Period

Yin Yoga is a deeply nourishing, feminine practice.

It helps :

• Activating the parasympathetic nervous system, calming stress and soothing the endocrine system (which regulates hormones).

• Improving blood flow and nerve supply to the womb and pelvic organs.

• Releasing tension in the hips, low back and abdomen where many women hold emotional memory.

• Stimulating the Chinese meridians linked to reproductive and hormonal balance.

In Yin, we stay in each posture for 3 to 10 minutes, letting gravity and time gently soften the deeper connective tissues — fascia, ligaments, and tendons.

In Yin, we take our time, we allow the body to guide us and thus remain flexible with the postural guidelines.

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Yin Yoga Sequence for Menstrual Health

For this practice, move slowly, stay warm ad use any props you like such as cushions, bolsters or blankets to feel supported.

1. Caterpillar (Paschimottanasana – Yin Style)

Soothes: lower back, hamstrings, nervous system
Benefits: releases spine tension, softens the belly, calms the mind

Sit with legs stretched out. Fold forward naturally, letting your spine round and your feet fall however they want.
Hold 3–5 minutes.

source : www.ekhartyoga.com/resources/yin-poses/caterpillar-pose

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2. Squat (Malasana – Yin Version)

Soothes: hips, groins, pelvic floor
Benefits: encourages healthy menstrual flow, relieves pelvic congestion

Stand with feet wide and toes turned out. Sink into a soft squat, letting your spine round.
Hold 1–3 minutes.

source : @https://www.ekhartyoga.com/resources/yin-poses

 

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3. Child’s Pose (Balasana)

Soothes: womb area, digestion, anxiety
Benefits: deep rest, emotional comfort, gentle belly compression

Sit on your heels and bow forward, resting your forehead on your hands or a block.
Hold 3–5 minutes.

source : https://www.yogaeasy.com/artikel/child-s-pose

 

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4. Butterfly (Baddha Konasana – Yin Style)

Soothes: hips, pelvis, inner thighs
Benefits: supports reproductive organs, encourages emotional release

Bring the soles of your feet together and fold forward softly.
Hold 3–5 minutes (or longer if comfortable).

https://www.yogaeasy.com/artikel/pose-of-the-week-bound-angle-pose-butterfly-pose-baddha-konasana

 

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5. Reclining Twist

Soothes: back pain, abdominal tension
Benefits: supports digestion, relieves cramps, detoxifying

Lying on your back, drop knees to one side and open your arms into a T-shape. Support the knees with a cushion.
Hold 3–5 minutes per side.

 

@https://www.ekhartyoga.com/resources/yin-poses

 

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6. Savasana (Final Rest)

Soothes: whole system

Benefits: deep relaxation, integration, hormone balance

Lie on your back, feet wide, palms open. Breathe deeply.

Stay for 5–10 minutes.

Give your body permission to rest. This is medicine.

@https://blog.alomoves.com/movement/pose-breakdown-corpse-pose