Yoga can help relieve period pain tremendously by inviting in movement and poses that support your body during this time of your cycle, but also to regulate your nervous system. If you are feeling stressed, tender, swollen and/or pain during your period, give these a go:
1. Child’s pose This pose is very comforting. Let your belly rest in contact with your thighs as the warmth from your own body may bring you some soothing sensations, while letting your thighs hold your beautiful belly. You can also place a heating pad in between your belly and thighs, or under your vulva. Place a blanket on top of you and it’s like you’re in your own little cocoon.
2. Puppy pose This might be a challenging pose for many of us when I say: relax your belly, let it move with the breath. I love to feel gravity like this when I’m feeling swollen and in pain. Breathe into your belly and the space between your sitz bones. Your pelvic floor exists between your sitz bones, the pubis and your tail bone.
3. Bound angle Feel free to place a heating pad on top of vulva/belly, here I’m using a pelvic shaped heating pad from somedays and I love that heating pad. When I’m on my period my vulva often feels very swollen, and this pose helps to open up the area which can feel very lovely. In this pose you’re also stretching your adductor muscles (your inner thighs) which connect to your pelvic floor.
4. Pelvic floor breathing Of course I had to put breathing in here, because anyone that has ever done any work with me knows how much I work with the breath myself and in my classes. Your breath is life-force, but it also helps to create space and movement in your pelvis. Relax your belly right now and take a couple of breaths into your pelvic bowl. When you inhale the pelvic floor descends, and when you exhale the pelvic floor ascends.
Which one is your favourite? Let me know in the comments 🫶🏽
If you want more support on your pelvic healing journey, come join us in the Pelvic Health Yoga membership: movement, breathwork and body awareness for people living with overactive pelvic floor dysfunction. You get the first 30 days for free when you sign up, come join us for more movement and less pelvic pain!
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