Introduction
This sequence is aimed towards opening the chest, the groins, and lower pelvic region, as well as quietening the nervous system. It is perfectly suited to the early days of menstruation or on a day that you are feeling fatigued or mildly unwell.
This session can also help alleviate general cramps, and to lessen the tightness across the abdomen and the lower back often experienced during Menstruation.
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Reclining Bound Angle Pose
Join your feet together, your heels pressed to your pelvis. Lie back over a bolster or other form of support. Relax and let your chest open. If necessary, use a strap to hold your feet in place.
Downward-Facing Hero Pose
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.
Mountain Pose
Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.
Downward-Facing Dog Pose
Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.
Wide Legged Forward Bend with Concave Spine
Spread your weight evenly between your feet and keep your back straight as you tip from your hips, placing your hands on the floor, blocks, or chair seat, depending on your flexibility.
Extended Hand-to-Big-Toe Pose 2
Grab your foot by the toe and straighten your leg, maintaining your Tadasana line. Lengthen through the crown of your head and keep your body from tipping over. Once balanced, open your leg out to the side. You can also use a belt if you lack hamstring flexibility.
Extended Triangle Pose
Keep the toes and kneecap of your left leg pointed forward and, keeping your spine straight and long, stretch over your leg. Place your left hand on your ankle or on a block next to your foot. Look up towards your extended right arm.
Half Moon Pose
Get rooted through your left foot, point your toes and kneecap forward. Then, place your left hand on the floor or a block in front of you as you stretch your other right leg back in line with your straight back. You can use the wall for support if you lack the balance. If possible, lift your right arm up.
Hero Pose
Sit with your legs bent with your heels on either side of your buttocks. Keep your back straight, avoid sinking forward or back.
Bound Angle Pose
Bring your feet as close as possible to your pelvis and join them together. Straighten your back and let gravity pull your knees down toward the floor. If necessary, use a strap to hold your feet in place.
Wide-Angle Seated Forward Bend (Head Up)
Keep your back straight and chest open as you grab onto your toes. Lengthen through your crown. Use belts if necessary.
Bharadvaja's Twist
Bend your legs and bring your feet over to the left. Place your left hand on your top thigh and use it as a lever to help you deepen the twist. The right hand is planted behind your back. Extend through your crown.
Supported Bridge Pose
Lie down over support placed under the whole of your body from the thoracic spine down to your knees. The shoulders swoop down to touch the floor. Spread your arms outward or slightly at your side. Activate your feet and press them into the wall.
Simple Cross Legs Lying Back
Cross your legs and lie back over support or straight onto your mat.
Downward-Facing Hero Pose
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.
Corpse Pose
Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.
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Save PDF and print
You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.
By Pixie Lillas
