The below Yin postures target women’s menstrual health. This short yin yoga sequence activates the parasympathetic nervous system which helps the endocrine system that regulates our sex hormones. It can promote healthy blood flow and nerve supply to the pelvic area and stimulates the reproductive organs.
Yin Yoga is a passive form of yoga, where postures are held 3 to 10 minutes. Yin Yoga postures target the yin tissues of the body. The yin tissues are our deeper tissues such as the tendons, fascia, ligaments, and the other connective tissues of the body. Our yin tissues are less vascular (supplied with blood) and less elastic, and therefore need more time to stretch.
Our yin tissues also hold of all our emotional memory.
Yin Yoga is linked to the Chinese Elements and their related meridians. Each posture having a specific effect on meridians related elements, organs and emotions.
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YIN YOGA SEQUENCE FOR MENSTRUAL HEALTH
1. Catterpillar :
From a seated position, legs outstretched in front of you, fold forward from the hips, allowing your spine to round. Relax your legs and allow your feet to naturally fall outwards or inwards. Hold the pose for 3 to 5 minutes. You are looking for sensations along the spine and/or in the hamstrings.
source : @https://www.ekhartyoga.com/resources/yin-poses/caterpillar-pose
- Stand with your feet mat distance apart, toes turned out comfortably.
- Squat down, making sure your knees are tracking in the same direction as your toes, and bring your arms in front of you, between your knees.
- Spread your shoulder blades and use your upper arms to keep your knees over your ankles.
- Allow your spine to round and relax your neck.
- You are looking for sensations along the spine, all the way up to the neck and in your hips and groins.
- Hold for 1 to 3 minutes.
- To come out of the pose, either sit back on your buttocks and straighten your legs or come up into Dangling and slowly roll the spine up.
source : @https://www.ekhartyoga.com/resources/yin-poses
3. Child pose
- Sit on your heels and bring your head down to the floor, on stacked fists or a block.
- Arms can be either stretched out to the front, by your side or hands underneath your forehead.
- Hold the pose for 3 to 5 minutes.
- To come out, roll up vertebra by vertebra, head comes up last.
- Sit on your heels for a few moments. @https://www.ekhartyoga.com/resources/yin-poses
- From a seated position, bring the soles of your feet together, a comfortable distance away from your pelvis.
- Fold forward from the hips, allowing your spine to round, placing your hands in front of you.
- Relax your legs and spine and allow gravity to work with your body weight.
- Hold for 3 to 5 minutes. Eventually this pose can be held up to 20 minutes.
- To come out of the pose, use your hands to push the floor away and allow your spine to slowly unroll.
- Use your hands to bring your knees towards each other.
- Place your arms behind you and lean back to release your hips, and straighten your legs.
- Allow your body to settle in this seated position, before moving to a counter pose.
5. Reclining Twist
- Lie on your back with your arms in a T-shape.
- Move your hips a little over the right and bring your knees over to the left.
- Support your knees with a bolster or blocks.
- Hold the pose for 3 to 5 minutes.
- To come out of the pose, bring your knees over your hips and repeat on the other side.
Please check with your doctor before starting any yoga practice. These poses are not to replace any medications or therapies.