Relax through your period with Flow

Why yoga is good during your period

The monthly cycle influences the body's performance. After menstruation and before ovulation, the body is more active and more efficient. After ovulation and especially during menstruation, it longs for relaxation and recovery and is more sensitive because the body has a lot to do during this time. During the period, more calories are burned, the progesterone level rises and stimulates bowel function. The release of the hormone prostaglandins contributes to the muscle contraction of the uterus and, if necessary, to active bowel function.

To counteract cramps and tension during menstruation and to regulate the activity of the bowel function, light Yin Yoga sessions, Pilates or stretching while lying down are recommended. 

What do you have to pay attention to?

Most women are particularly sensitive during their period. Therefore, notice the signals from your body and pay attention to any pain or discomfort. Only stay in each asana for as long as it feels good for you. Use your breath to actively feel the stretched part of the body and play with the intensity. However, as soon as you notice that your body is overexerting itself, reduce the intensity of the exercise or stop it. Sharp pains should be avoided at all costs when doing yoga. Take enough time for your yoga practice and make sure that you can do it without interruption. The important thing is: do what you feel. Of course, you can also do more active yoga sessions if necessary. 

5 yoga exercises for you

We have put together five gentle yoga asanas for you that you can practice during your period. They counteract cramps and tension in the body and bring peace to your mind and body. You can practice all of the individual asanas on the floor; all you need is your yoga mat. 

Salamba Bhujangasana (Sphinx Pose)

"Salamba Bhujangasana" or also called "Sphinx Pose" promotes blood circulation in the digestive system and surrounding organs. The muscles in the abdomen, groin and uterus are gently stretched. This relaxes the uterus and promotes the menstruation process. 

The Asana: 

1. In the starting position, lie flat on your stomach on the floor.
2. The legs are stretched out backwards and lie close together.
3. Place the backs of your feet gently on the floor, stretching your body even further.
4. Gently press your pubic bone to the ground.
5. Take a few conscious, calm breaths.
6. Now, with the next inhalation, slowly lift your upper body and head and support yourself on your forearms (visually based on the Sphinx statue). Make sure that your upper and lower arms are at a right angle to the floor.
7. Your gaze is directed forward, your crown is pulled upwards.
8. Feel the gentle stretch in your stomach and chest area. 
9. Breathe calmly and stay in this position for a while - as long as it feels good to you.
10. Then slowly come out of the stretch.

Balasana (child’s pose)

The yoga asana "Balasana", also known as "child's pose", promotes the activation of the internal organs and provides a gentle stretch in the back, shoulders and head area. This exercise also counteracts cramps in the uterus and promotes the menstrual process. At the same time, it allows calm to flow into the body and mind. 

The Asana: 

1. Kneel on your mat while sitting. Your upper body is upright and your gaze is directed forward. 
2. Your feet rest with the instep on the mat. 
3. Breathe in deeply a few times. As you exhale, bring your upper body forward onto the mat with your arms outstretched. 
4. Gently place your forehead on the mat and stretch your back and arms. Your bottom should not be lifted from the soles of your feet. 
5. Feel the gentle stretch in your back, shoulders and arms. 
6. Stay in this position for a few calm breaths and enjoy the gentle stretch.
7. Slowly release yourself from the asana.

Apanasana (Package Pose)

The yoga asana “Apanasana”, also called “package pose”, supports the internal organs (especially the digestive and detoxification organs and the uterus) in their activity. The thighs, back and gluteal muscles are gently stretched. This exercise counteracts tension in the uterus and helps with digestive disorders. 

The Asana: 

1. Lie flat on your back on your mat. Your head and legs are on the mat. Your gaze is directed upwards. 
2. Breathe in deeply. On the next exhalation, grab your legs with your hands behind your knees and gently pull your legs towards your head. If you like, you can lift your head slightly towards your knees. 
3. On the next exhalation, slowly push your knees away from your head until your arms are straight. 
4. On the next inhalation, slowly pull your knees towards your head again. 
5. Repeat this exercise several times and breathe calmly and consciously. Above all, take enough time for this exercise and do not make any movements that are too quick.
6. Feel the gentle stretch of the exercise and the effect on the entire body. 
7. Slowly release yourself from the asana.

SUPTA BADDHA KONASANA (reclining butterfly)

The yoga asana “Supta Baddha Konasana”, also called “reclining butterfly”, gently stretches the inside of your groin and opens your sternum and the front of your shoulders. You can optionally stretch your arms upwards for an extended stretch in your back and shoulders, or you can simply place them next to your body. This yoga exercise is also suitable for pregnant women. 

The Asana: 

1. Sit approximately in the middle of your mat with your legs bent.
2. Breathe in deeply, and as you breathe out, lie your upper body backwards on the mat. Place your head on the mat as well. Look upwards. 
3. Now let your knees fall outwards as far as possible. They don't necessarily have to touch the floor.The soles of your feet are closed together. 
4. Now lengthen your upper body by stretching your arms up above your head. Your palms are open upwards. 
5. Breathe calmly and relaxed into your stomach and feel the asana. 
6. Stay in this position for a few breaths and enjoy the gentle stretch.
7. Slowly release yourself from the asana.

Ananda Balasana (Happy Baby)

The yoga asana “Ananda Balasana”, also called “happy baby”, gently stretches the inside of your groin and releases tension around your hips, thighs and back. It is therefore beneficial against tension and cramps during your period. It is not for nothing that this exercise is called “happy baby”, as we all practiced and relaxed in exactly this position as babies. 

The Asana: 

1. Lie flat on your back on your mat. Rest your head on the mat, looking upwards.
2. Place your legs next to each other and your feet on the floor.
3. Place your hands on your knees.
4. Breathe in deeply. As you breathe out, pull both knees towards your chest.
5. With the next inhalation, grab the bottoms of your feet from the inside (optionally from the outside) with your hands and open your knees to the sides.
6. Your feet should ideally be at knee height.
7. Gently press your tailbone into the ground as far as it will go.
8. Relax your shoulders and neck.
9. Now stay in this position for a few deep breaths and enjoy the gentle stretch.
10. Slowly release yourself from the asana.

Namaste. 

Have you always wanted to know how to adapt your yoga practice to your female cycle?

With this program you will gain a better understanding of how your body changes hormonally and energetically every month and get in touch with your feminine power.

You will learn how to use all phases of your cycle positively, which asanas are particularly good for PMS and period pain, and at what time you have the best access to your intuition and creativity.

The program accompanies you in four parts with yoga sequences and meditations that are precisely tailored to the respective phase of your cycle. The better you feel your body, the easier it will be to listen to its fluctuating needs.

You will also receive tips on how to implement a cycle-adapted lifestyle in your everyday life and how to support your body with recipes and women's medicinal herbs.

You can now test the program and YogaEasy for one month free of charge. 

Sign up and start shaping your life in the rhythm of your cycle!

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Your safe support for a relaxed yoga period session 

Taynie period underwear adapts to all your movements and needs thanks to its flexible and stretchy nature. For a secure fit without leakage and a relaxed yoga session. 

Your Taynie yoga panties

These period briefs offer you protection during moderate periods. They have a higher cut, are super comfortable and look really chic. The waistband is elastic and has a beautiful floral lace.

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Sources:  
https://www.madymorrison.com/yoga/yoga-periode-5-wichtige-tipps
https://www.yogaeasy.de/artikel/menstruation-und-yoga-6-regeln-fuer-die-regel
https://www.yogaeasy.de/artikel/asana-des-monats-happy-baby-ananda-balasana
https://www.yogabox.de/blog/supta-baddha-konasana-entspannung-fuer-schwangere/
https://www.yogabox.de/blog/apanasana-apana-yoga-haltung/