6 Yin Yoga Poses to Ease Menstrual Cramps

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This is a soothing practice that will help you to ease the aches and pains in the pelvis, hips, and low back.

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You know that feeling when you are on your period or just on the cusp of it? When you are suffering from cramps, bloating, and overall low energy levels? Where you don't quite think you can get moving on your mat?

This is a soothing practice for that time, that will help you to ease the aches and pains in the pelvis, hips, and low back.

For this gentle series of Yin poses you won't need any props but you can keep some items such as blocks, cushions or bolsters close by if you want to find even more comfort.

The following is a mixture of compressing the belly, and then opening and extending. Moving between these should bring an ease in to your monthly flow, reducing aches and pains.

As this is a Yin practice, find your edge in each pose, find some stillness and comfort, and then hold each pose for between 2 and 5 minutes.

1. Easy Child's Pose - From kneeling, bring the big toes together. Keep the knees at just about hip width apart. You may take them wider if you wish, but I find this doesn't feel great for me at this time of the month. Fold forward, letting the belly rest over the thighs. Bring the forehead to rest on the mat, or bring a prop under the forehead/chest if you prefer. Reach your arms back at your sides. As you rest here you may choose to rock back and forth gently from side to side. As you hold the pose, feel the breath moving down to the belly and filling it up with every inhale.


2. Baby Dragon - Step your right foot forward to the front of your mat. Since we will hold this pose for a while, you may want to roll in the side of your mat to double it up under the back knee or slide a blanket underneath it. You may choose to keep your hands down here, facing forward. Alternatively, you can integrate a simple twist into the pose. Bring your right hand to the right thigh, leaving the left hand down on the mat. Opening the chest, slightly to the right. Let you head and neck relax. Keep the shoulders down away from the ears. Melt the pelvis forward and down into the lunge. As you hold the pose, send the breath down in to the womb space. When you're ready to switch sides, push down in to the right heel, step the foot back and drop the right knee down. Then step the left foot forward, and repeat on this side.

3. Malasana - Also known as yogi squat. Bring your feet flat on the mat slightly wider than your hips, turn the heels in and toes out slightly. Drop the hips down, letting them be heavy. If this doesn't feel great for your body, prop a block or cushion under the hips for support. Bring your hands together at your heart, and use the elbows to open the knees wider. Lift the chest, and find length between the tailbone and the crown of the head. Keep the shoulders away from your ears.

4. Dangling Forward Fold - Coming to stand on your mat, take the feet towards the edges and parallel to the long sides. Bend your knees deeply as you hinge forward. Let the belly soften over the thighs. Leave the arms reaching down, or clasp hold of opposite elbows. Breathe deeply in to the belly. Relax the head and neck. Allow gravity to decompress your spine here for a couple of moments. This is a great stretch to work all the way through the posterior chain.

5. Laying Spinal Twist - Come down on to your back. Straighten your left leg and pull the right knee in to the belly. Gently ease the right knee over to the left side to start the twist. Use the left hand to guide the knee down as you relax the right arm out to the side. Keep the right shoulder pinned to the mat. Option to increase the twist by looking towards the right fingers. Aim to find as much room between the right hip and the right shoulder as possible. Since this pose is compressing the low belly, while also opening through the back, this is the one pose I would always pick to do while on my cycle. After holding for some time, roll on to your back, and then switch sides.

6. Savasana - I find sometimes during my cycle that a standard savasana is not that comfortable for my body. Instead, you may opt to take savasana with the knees bent, feet wide, and dropping the knees together. Bring the hands to rest on your womb space, sending energy and love here. However you choose to take your savasana, give yourself these moments to relax the entire body from head to toe.

If you find yourself constantly thinking of timing in self led yin practices, you can practice along with me in the video below.


Namaste,
Kassandra

Please do subscribe to my YouTube channel






☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
This is a soothing practice that will help you to ease the aches and pains in the pelvis, hips, and low back.

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinytt 


You know that feeling when you are on your period or just on the cusp of it? When you are suffering from cramps, bloating, and overall low energy levels? Where you don't quite think you can get moving on your mat?

This is a soothing practice for that time, that will help you to ease the aches and pains in the pelvis, hips, and low back.

For this gentle series of Yin poses you won't need any props but you can keep some items such as blocks, cushions or bolsters close by if you want to find even more comfort.

The following is a mixture of compressing the belly, and then opening and extending. Moving between these should bring an ease in to your monthly flow, reducing aches and pains.

As this is a Yin practice, find your edge in each pose, find some stillness and comfort, and then hold each pose for between 2 and 5 minutes.

1. Easy Child's Pose - From kneeling, bring the big toes together. Keep the knees at just about hip width apart. You may take them wider if you wish, but I find this doesn't feel great for me at this time of the month. Fold forward, letting the belly rest over the thighs. Bring the forehead to rest on the mat, or bring a prop under the forehead/chest if you prefer. Reach your arms back at your sides. As you rest here you may choose to rock back and forth gently from side to side. As you hold the pose, feel the breath moving down to the belly and filling it up with every inhale.


2. Baby Dragon - Step your right foot forward to the front of your mat. Since we will hold this pose for a while, you may want to roll in the side of your mat to double it up under the back knee or slide a blanket underneath it. You may choose to keep your hands down here, facing forward. Alternatively, you can integrate a simple twist into the pose. Bring your right hand to the right thigh, leaving the left hand down on the mat. Opening the chest, slightly to the right. Let you head and neck relax. Keep the shoulders down away from the ears. Melt the pelvis forward and down into the lunge. As you hold the pose, send the breath down in to the womb space. When you're ready to switch sides, push down in to the right heel, step the foot back and drop the right knee down. Then step the left foot forward, and repeat on this side.

3. Malasana - Also known as yogi squat. Bring your feet flat on the mat slightly wider than your hips, turn the heels in and toes out slightly. Drop the hips down, letting them be heavy. If this doesn't feel great for your body, prop a block or cushion under the hips for support. Bring your hands together at your heart, and use the elbows to open the knees wider. Lift the chest, and find length between the tailbone and the crown of the head. Keep the shoulders away from your ears.

4. Dangling Forward Fold - Coming to stand on your mat, take the feet towards the edges and parallel to the long sides. Bend your knees deeply as you hinge forward. Let the belly soften over the thighs. Leave the arms reaching down, or clasp hold of opposite elbows. Breathe deeply in to the belly. Relax the head and neck. Allow gravity to decompress your spine here for a couple of moments. This is a great stretch to work all the way through the posterior chain.

5. Laying Spinal Twist - Come down on to your back. Straighten your left leg and pull the right knee in to the belly. Gently ease the right knee over to the left side to start the twist. Use the left hand to guide the knee down as you relax the right arm out to the side. Keep the right shoulder pinned to the mat. Option to increase the twist by looking towards the right fingers. Aim to find as much room between the right hip and the right shoulder as possible. Since this pose is compressing the low belly, while also opening through the back, this is the one pose I would always pick to do while on my cycle. After holding for some time, roll on to your back, and then switch sides.

6. Savasana - I find sometimes during my cycle that a standard savasana is not that comfortable for my body. Instead, you may opt to take savasana with the knees bent, feet wide, and dropping the knees together. Bring the hands to rest on your womb space, sending energy and love here. However you choose to take your savasana, give yourself these moments to relax the entire body from head to toe.

If you find yourself constantly thinking of timing in self led yin practices, you can practice along with me in the video below.


Namaste,
Kassandra

Please do subscribe to my YouTube channel






☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
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Many students have asked me throughout the years, how they can use yoga to fight their hormonal imbalances. And while I believe it can help to support your overall health, it is not a cure.

😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinytt 

Many students have asked me throughout the years, how they can use yoga to fight their hormonal imbalances. And while I believe it can help to support your overall health, it is not a cure.

These imbalances are aggravated by stress, so a regular restorative style practice is certainly helpful in keeping stress levels in check and finding balance in the body.

In order to compress and decompress the internal organs, one should do forward folds and twists. Inversions will also help to send the blood flow to parts of the endocrine system.

For Yin poses, each one is held for 2-5 minutes. Allowing yourself to find comfort and settle in to the pose. Not going past your edge. And then holding still, breathing in to the slight sensations.

For the nurturing sequence outlined below, please have 2 blocks handy.

1. Child's Pose - This may just be the most nourishing pose of all. Keep this one simple, by bringing the big toes together and taking the knees to just about hip width apart. Begin to fold forward, resting the belly on to the thighs, and reaching the arms back at your sides. Lower your forehead down to the floor, or let it rest on a block if that's more comfortable. Start to slow down your breath, working to get your inhales to the same length as your exhales. Hold the pose for at least 2 minutes, setting yourself a timer if need be.

2. Rabbit - This pose targets the thyroid particularly well. But it is also a more intense pose than all the others in this sequence, and thus only hold it for 5 to 10 slow breaths. From child's pose, clasp hold of your heels. Begin to roll lightly towards the crown of your head. This will send the blood flow in to the crown of the head, as well as the throat. After the desired length, gently ease back to child's pose and then slowly lift up.


3. Caterpillar Fold - Whenever you are stressed, forward folds should be a go to. Make your way to your seat, extending your legs in front of you. As you start to hinge forward, prop yourself up with props, stacking the blocks as needed to meet the forehead where you are comfortably able to fold to. Adjusting and lowering the props as gravity opens you deeper in to the pose. Let your spine naturally round, and turn the palms up to the sky so you aren't tempted to push and pull deeper in to the pose. Soften the body further with every exhale. Hold here for a few minutes (remember you can always use a timer). To ease out of the pose, engage the arms and slower than you want to, start to roll up out of the fold.

4. Square Pose with a Twist - Sitting up, bring your left shin parallel to the front edge of your mat. Then stack your right shin on top of the left, so the right knee is over the left foot, and the right foot is over the left knee. If your flexibility today doesn't allow for this, opt to place the right shin on the ground in front of the left. Alternately, if there is a gap between the knees, use a block to close off this space. Flex both feet. Find length through the torso, then twist toward the left knee. Begin to fold forward. Option to do as I have in the picture, by bringing your right elbow to the sole of the right foot. Make a fist with the right hand, then clasp hold of it with the left hand. Drawing elbows away from one another, opening further to the left side. After the decided amount of time, slowly unravel, returning back to seated with a neutral spine. Bring the feet flat to the mat and drop the knees from side to side in a windshield wiper motion before repeating the pose on the other side.


5. Laying Spinal Twist - Ease your way down on to your back. Bending your knees and bringing the soles of the feet to the floor. Open your arms up in to a T. Lift your hips, sliding them over to the right, then lowering them back down. Drop both knees towards the left side, either stacking one on top of the other, or wrapping the legs to intensify. Keep your right shoulder pinning down to the ground, so that the collarbone is facing up. Hold for the desired length. Lift the knees back up slowly, shift the hips to the left and drop the knees to the right, to take the spinal twist on the other side. Make sure both lengths get the same amount of time.

6. Waterfall - With your feet on the floor, push into the soles to lift the hips up and slide a block underneath the hips to support them. Then begin to extend the legs up to the sky. Alternatively you may choose to slide over to a wall, scooching the bum in close to the wall, reclining back, and lifting the legs up the wall. Either way, aiming to feel weightlessness in the legs. This is one of the most restorative poses you can do. Excellent in periods of high stress, or if you spend extended periods of time on your feet. It's an inversion, but a very nourishing one for your entire endocrine system. Surrender yourself to the pose for a few moments.

Don't forget to leave yourself time for savasana. Allowing the body these moments to integrate all of the work you have done.

Prefer to be guided through lengths and transitions by my voice? Practice along with the video below.



Namaste,
Kassandra

Please do subscribe to my YouTube channel





☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.



😍 ONLINE YIN YOGA TEACHER TRAINING 😍 Get certified to teach! ❤️ http://bit.ly/yinytt 

As we move in to Winter, and through the Winter Solstice the days start to get longer.

It is important during this season, to honour the darkness. Before we can again be our full vibrant selves, we need a time to reflect, to be quiet, to do less, to turn inwards, and become clear in what we want.

Along with the changing of the season, this is a great meditation to transition in to the New Year.

You only need yourself for this practice, but you may want to have a journal and pen at the ready for any revelations or resolutions that come up.

To Start: Sit in a comfortable position. Close your eyes and focus in on your breathing. Begin to reflect on the year you had and the year that lies ahead. What do you plan to do with this fresh new year? You have permission to slow down, to turn inwards, and to do less at this time of year. With every exhale, settle in to the body a little bit deeper.
Ask: What is it I want to let go of?

The rest of this meditation will look at this question from 4 different perspectives. Be open to any answers that arise. Contemplating in silence and in stillness.

1. Bring awareness to the physical body. When you think of your vitality, health, and physical body - What is it you want to let go of? What would help you feel more balanced in your body?

2. Bring awareness to your heart. Focus on your emotional body, everything that has to do with how you relate to others, and to care for yourself. When you think of emotions, feelings, and relationships - What would you like to let go of? What would bring more clarity and balance to this area? What attitude, beliefs or people are no longer serving you? What do you want to surrender to darkness as we move towards the light?

3. Bring awareness to your mind. The part of you that is a critical thinker, that relies on intuition, that communicates clearly, that solves problems, that really understands. What is is that you need to feel mentally stimulated? What are some thoughts that you think frequently that no longer serve you? How can you make room for the light, on a mental level?

4. Bring awareness to your soul. Everything that is, and isn't, you. To your spirituality, your faith, your connection to something greater than yourself, your connection to humanity as a whole, your connection to all living beings. What is it that you want to let go of? Moving forward, what would help you feel more balanced?

To Close: Bring your palms together at the front of the heart and close with one OM.

As you open your eyes, take a few moments to write down anything that came up.

If you would prefer to do this as a guided meditation, check out the video below.




Namaste,
Kassandra

Please do subscribe to my YouTube channel







☮ Website: http://www.yogawithkassandra.com ☮ Facebook: https://www.facebook.com/kryoga ☮ Instagram: https://www.instagram.com/yoga_with_k... Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
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