Elisabeth´s blog

Yoga when menstruating

1. Sufi circles
Sit in the easy meditation pose or right at the front of a chair with your feet apart. Rest your hands on your knees. Start by rotating your hips and pelvis in a small circle, in either direction. Imagine you are rotating around the rim of a 10p coin. Round circles. Your breathing follows your movement. 26 circles in each direction, one direction at a time.
Make a larger circle, as large as possible but still keeping it round. Let your shoulders move in the opposite direction and try to keep the top of your head in the middle all the time. Your breathing follows your movement.
26 circles in each direction.
End by centring your spine and and take a couple of deep breaths.
Rest in sitting pose. Feel how it feels.

 

 

 

2. Back flex
Easy meditation pose. Grip your leading ankle with both hands, hands close together. If you sitting on a chair, have your feet at hip level and hold your knees. Breathe in and in push your hips forward so you form a smooth curve with your chest open. Lift your breastbone up, then breathe out and let your hips and pelvis roll backwards so your spine also bends backwards. Chin stable so your head does not bob up and down. Breathe in roll forwards, upwards – breathe out, roll backwards. 26-54 times forwards/backwards. Your breathing follows your movement. End by centring your spine and take a couple of long, deep breaths. Rest seated for a short while and feel how it feels.

 
An equally simple and effective exercise. Boosts circulation in your entire pelvic area, hips and spine. Opens the chest, oxygenates the brain. Find your rolling pose where it feels simple and easy.

 

 

 

3. Side stretch
Sit on the floor with your legs apart. With your left hand, grip your left  big toe. Stretch your right arm upwards and then move it over your head towards your left foot. If you can touch your left toe with your right hand, do so. Your head is facing forwards! Take long, deep breaths. Let your breathing guide you deeper and deeper in and down into position. Close your eyes and breathe in where you feel the strain. Breathe out this resistance and come down a little more on each breath out. 11-20 breaths.

 
Breathe in and move slowly up and centre your back.

 
Change sides and do the same thing with the same number of breaths you did to the left.

 
End by breathing in, coming upright, centre your back and take a couple of breaths before the next exercise.

 
This and the following two exercises, 3, 4 and 5, are exercises that really give you “happy hips”. You can see from a woman’s eyes how she is feeling in her hips.

 

 

 

4. Back bend
Sit on the floor with your legs apart. With your left hand, grip your left big toe and your right big toe with your right hand. Try to keep your back centred and upright. (Not as illustration). Breathe in upright in the centre, breathe out and bend down towards your left knee. Keep your hands on your toes at all times. Breathe in, come upright in the centre, breathe out and bend down towards your right knee. Continue to breathe in and come upright and centred and then breathe out and bend down towards your other knee.
26 times down to each knee.

 
End by breathing out and straightening your back. Then take a couple of deep breaths and move your feet in towards each other. Shake your legs loosely and then relax for a few moments in sitting pose.  Let your breathing keep you company.

 

 

 

5. Back flex on your knees
Kneel down. Feet together. Lay the palms of your hands on the floor in front of you, with your hands close together. Breathe in and in push your hips forward so you form a smooth curve with your chest open. Lift your breastbone up, then breathe out and let your hips and pelvis roll backwards so your spine also bends backwards. Keep your chin steady so your head does not bob up and down, but let your head slightly follow your movements so you do not “lock” your neck.  Breathe in, roll forwards, upwards – breathe out, roll backwards. 26-54 times forwards/backwards. Your breathing follows your movement. End by centring your spine and take a couple of deep breaths. Rest seated for a short while and feel how it feels.

 

 

 

6. Back twist
Easy meditation pose or sitting on a chair. Put your hands on your shoulders, fingers front, thumbs towards your back, elbows at shoulder height. Back straight. Twist your upper body to the left when breathing in, twist to the right when breathing out. Your head passively following your body movements. 26 twists to the left and right.

 
An exercise that stretches your entire breathing musculature, strengthens your shoulders and heart and improves your physical and mental endurance, as it strengthens your nervous system. It can be difficult to relax your shoulders, this and the following two exercises help you on your way.

 

 

 

7. Shoulder lift
Sit on the floor or far forwards on a chair. Breathe in and lift your shoulders upwards, slightly backwards, inwards. As though trying to push your shoulders into your ears. Do NOT do this with the aid of your arms. Let the muscles in your shoulders and neck do the work. Breathe out and lower your shoulders as you do so. Breathe in, lift, breathe out, lower. Repeat 26 times. Rest seated.

 

 

 

8. Neck roll
Easy meditation pose or sitting on a chair. Make sure you keep your back straight to relieve pressure on your neck. Trace a circle with the point of your chin. Chin down towards your chest, trace along your collarbone up towards your shoulder, lift your chin and trace a semi circle across to your other shoulder and then trace along the collarbone and down to your chest again. Breathe in through your nose when you lift your chin, breathe out through your nose when you lower your chin. Let your jaw drop! Repeat 7-11 times in each direction, one direction at a time.

 
This exercise releases tension in the jaw musculature that is indirectly connected to the pelvis. Jaw relaxed, hips relaxed. Highly beneficial for everyone.

 

Sit for a little while in quietness and feel what you have inside yourself. Feel the space around you while you are feeling everything inside yourself.  Feel everything and consent to everything. Consent even if you do not feel anything at all. Enjoying sitting in your own company for a little while. Rejoice in giving time and attention to yourself.

 

Go straight to meditation. Whichever you like or as suggested here.