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Menstruation practice for second half of cycle

A sequence for the second part of the menstrual cycle, when our energy levels are a bit higher.



This sequence can be practised during the second part of the menstrual cycle, when your energy levels are a bit higher, or when you are wanting to create some hip and groin opening, using supports as needed to lessen any load when stiff or fatigued.

Start in Supta Baddha Konasana to help open the chest and to create a lighter energy throughout.
Come up and go into Virasana forward, getting good length through the sides of the hips and pelvis, and full extension through the arms.

Go into Adho Mukha Svanasana, creating lift in the hips and opening the thighs back.
Come down and turn towards the wall and go back into Adho Mukha Svanasana, hands against the wall to press back into the legs using support of the hands to energise the arms.

Stand and place the hands to the wall, hip height, shoulder width for half Uttanasana. Find good length in the front body and keep the thighs pressing back, toes forward.

Back to Tadasana, feet apart, and take the arms through three variations: Baddhanguliyasana, Namaskar and Gomukhasana. These will open the shoulders and help remove stiffness in the upper body, helping to remove dullness and to create a clearer and sharper energy in the body.

Utthita Hasta Padangusthasana 2, taking the raised foot to the wall or resting the heel to the back of a chair.
Then turn the chair around and stand facing the back of the chair. Take one leg up and bend it to the sid, placing the outer calf to the chair back. This will bring a little deeper rotation to the hip.

Standing poses with the back heel to the wall and a block for the hand:
Trikonasana bottom hand to a half or upright block; Parsvakonasana, lower hand on a block to the inside of the front ankle and top hand to the hip; Ardha Chandrasana, back foot up against the wall and lower hand on a block; Parsvottanasana with both hands to upright blocks and a concave back, sternum well forward.

Sit in Virasana with a block under the buttocks to rest the legs and extend the sides of the chest up in Parvatasana.
Still sitting on the block, change to Baddhakonasana, and open the inner knees outwards. Take the back ribs well in to release the thighs to the side.
Change to Upavisthakonasana, legs wide apart, hands by the sides of the hips, and then turn to each side, using a belt for the opposite foot as needed, to bring a small twist into the hips and back ribs, whilst keeping the back of the legs firmly down onto or towards the floor.

Supta Padangusthasana 2: Lie on your back, feet to the wall and one block on either side of your hips. Bend the Right leg and using a belt, as needed, take the leg out to the side to open up the inner thigh, groin whilst keeping the chest evenly facing the ceiling. Change.

Finish with a ‘mini’ Setu Bandha.
Lie over two blocks with a half folded blanket on top. Slide back to bring the shoulders to the floor, the blocks opening the back ribs and supporting the buttocks. Straighten the legs, feet to the floor, legs wide apart.

Slide back, go to simple cross legs, and then finally stretch out the legs to either side of the blocks. Release the legs and feet out to the side, and soften the face and the breath in Savasana. Observe if the abdomen feels freer and if your energy is now a little lighter and clearer.

View sequence

Supta Baddhakonasana
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.
Virasana Forward into Adho Mukha Svanasana
Forward Facing Hero Pose into Downward Facing Dog Pose
Back and forward transition from Virasana Forward to Adho Mukha Svanasana. Change poses on the breath, attempt to go deeper into each pose with every repetition.
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.
Urdhva Baddanguliyasana
Upward Salute with Interlocked Fingers
Stretch your arms in front of you and interlock your fingers. Turn your palms inside out and lift your arms up overhead, making sure to keep your shoulders open. Change the interlock of your fingers and repeat.
Paschima Namaskar
Reverse Prayer Pose
Stand in Tadasana and spread your arms outward. Then bring your hands behind your back, join your palms together, and walk them up to capacity. If you lack wrist mobility, you can also simply grab hold of your elbows.
Gomukhasana Arms
Cow Face Pose
Extend your left arm up and the right one down. Bend your elbows and reach your hands toward each other from behind. If clasping them is not possible, use a belt or strap. Pull your elbows in opposite directions. Repeat on both sides.
Half Uttanasana
Half Forward Bend
Stand in front of a wall. Keeping your back and legs straight, tip from your pelvis until your chest is parallel to the ground. Push your hands into the wall and stretch your hips backwards.
Utthita Hasta Padangusthasana 1
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.
Utthita Trikonasana
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.
Utthita Parsvakonasana
Extended Side Angle Pose
Bend your front leg and place your hand by of your foot as you stretch your other arm up and over your head. Pull your waist away from the floor, keep your back straight. Place a block under your hand if necessary.
Ardha Chandrasana
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.
Pyramid Pose
Place your feet one leg-length apart, your back foot angled out slightly. Keep your legs straight as you start to fold over your front leg, maintaining a concave spine for as far into the bend as possible.
Menstruation practice for second half of cycle
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.
Parvatasana in Virasana
Mountain Pose in Hero Pose
Sit in Virasana, stretch your arms out in front of you, and interlock your fingers. Turn your palms outward and, keeping your shoulders down and ribs in neutral, extend your arms upward.
Baddha Konasana
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.
Upavistha Konasana
Wide-Angle Seated Forward Bend
Use support under buttocks if your inner groins roll backward. Kneecaps and all ten toes face the ceiling. Keep your hands by your by hips, fingers pointing forwards. Lengthen your spine. Once you have mastered these foundations, you can also bend forward while reaching your feet with your hands. Use a belt if necessary.
Supta Padangusthasana II
Reclining Hand-to-Big-Toe Pose
Lie down on your back. Point kneecap and toes on your left leg upward, as you stretch your right leg out to the side. Use a belt if necessary. Change sides.
Supported Setu Bandha Sarvangasana
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.
Supta Swastikasana
Simple Cross Legs Lying Back
Cross your legs and lie back over support or straight onto your mat.
Corpse Pose
Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.