Monthly cycle

Throughout history, women have viewed the menstrual cycle as everything from an annoyance to "The Curse." In some indigenous cultures, however, this special time is referred to as a woman's "moon cycle." Once a month a woman will set aside her usual roles of caregiver, counselor, and innovator to enter a phase of self-nurturing retreat and inner communion with the divine feminine for the duration of her menstrual cycle.

Here you will have the same opportunity for meditative retreat using specially selected yoga exercises. You will also find yoga that strengthens your reproductive health so that you may enjoy being a woman in every way.

During a cycle

As we shed the old during menstruation and prepare for a new monthly cycle, we feel the instinct to let go to make room for the new. Folding the body forward is a natural gesture of letting go and is usually accompanied by deep, extended exhalations. Allow the natural force of gravity to help you relax forward in these poses especially for the menstrual cycle.

Folded butterfly

This pose stretches and strengthens the lower back and hip areas. The forward stretch at the end is soothing to the ovaries and abdomen and helps to relieve lower back pain during menstruation.

1: Sitting in Easy pose, bring the soles of the feet together in front of you, as close to your body as is comfortable.

2: Hold onto your feet and flap your knees for 30 seconds to relax your hips.

3: With your hands on your feet, gently bring your head toward your feet and hold the posture. This may be easier if you move your feet a few more inches away from your body. Breathe long and deep for one minute, sending the inhalation to your hips, lower spine, and reproductive organs for healing and relaxation. Then exhale any remaining tension from those areas.

Extended child's pose

Extended Child's pose relieves tension from the ovaries and revitalizes the glandular system, so it is excellent for the premenstrual time as well as during menstruation. Practicing regular Child's pose is also excellent for releasing abdominal and reproductive tension.

1: Sit on your heels in Rock pose with your spine straight.

2: Place your hands on the ground in front of your knees. Shift your weight forward onto your hands. Extend one leg straight out behind you, with the top of the foot resting on the ground.

3: Bring your forehead to the ground and relax your arms by your sides with your palms facing up. Allow your entire body to relax. Your hands will naturally curl slightly. Allow your shoulders to drop forward. Feel your hips and buttocks relax and spread, and drop all tension from your straightened leg. Breathe long and deep for 1-3 minutes, then switch legs by supporting your body with your forearms as you sit up slowly and come back to position 1.

Reproductive health

The following two poses build reproductive and glandular health. Although they may not be comfortable to practice during menstruation, they can be practiced all other times of the month, either together or individually.

Plow

Plow is said to benefit the entire body, especially the throat, thyroid, and circulation. The muscles of the back, shoulders and arms are stretched and strengthened. Plow also provides an inverted gravitational pull that suspends and relaxes all your internal organs, including your reproductive organs. After Plow be sure to rest on your back for a minute or two with the legs out straight, or with a firm pillow under the knees. If your feet do not easily reach the ground in Plow, position yourself so that they rest against a wall. To relieve pressure from the neck, use a prop.

1: Lie on your back, your arms at your sides and palms facing downward. Using your abdominal muscles and the pressure of your arms against the floor, raise your legs and buttocks up.

2: Lift your buttocks and lower back off the ground while supporting your back with your hands, which are positioned at the waist. Rest your elbows firmly on the floor Bring your legs overhead as you come up onto your upper back and shoulders. Your chin will be close to your chest.

3: Straighten your legs and, if possible without straining, bring your feet to the ground behind your head. Once you feel stable in this position, bring your hands to the ground beside you with your palms facing downward. Relax and breathe for 1-3 minutes.

4: Roll out of this position slowly by exhaling and rolling your spine down, vertebra by vertebra, using your hands on the ground for support.

Cobra

This pose increases flexibility and rejuvenates the spinal nerves. Combined with deep breathing or Breath of Fire, it massages and expands the rib cage. Cobra is particularly helpful in relieving tension in the ovaries and uterus, often the cause of menstrual problems. Cobra stimulates the flow of pranic energy in the body and awakens the higher chakras.

1: Lie down on your front with your arms resting at your sides and your chin on the ground. Take a deep breath.

2: Keeping your lower body relaxed, place your hands on the ground under your shoulders to prepare for Cobra.

3: Lead with the head and chest and curve your spine up and back into Cobra as you inhale. Exhale and relax more deeply into Cobra. Continue holding the posture for 1-3 minutes with deep breathing or Breath of Fire. Then inhale deeply exhale, and slowly lower the chest, then the head, down. Rest for a few breaths with your arms at your sides and your head turned to one side.

Meditation to balance the menstrual cycle

An erratic menstrual cycle can be regulated through a steady practice of this meditation. Negative thought patterns are released, and in their place comes mental clarity, positivity, and a radiant aura. This breath meditation uses the "broken breath" technique. The inhalation is broken into four equal sections, while the exhale is one long breath. In yogic teachings this type of breathing pattern is used to heal oneself and break depression.

On a physical level, the positive attitude of this four-part breathing meditation rejuvenates the pituitary and pineal glands, which are crucial for the emotional and physical health and well-being of the whole person. All other body systems rely on the "ductless glands" of the endocrine system since they regulate the hormones that keep you young, healthy, and mentally stable.

1: Sit in Easy pose with your hands resting on your knees, palms facing upward. You will be breaking the inhalation into four equal parts. Each part will be a short "sniff," and you will feel your navel press slightly inward on each of the sniffs if you are practicing it correctly. On each sniff, press your thumb and one of your fingers as follows:
On the first sniff, press your thumb and first finger as you meditate on the sound SA. On the second, press your thumb and second finger as you meditate on the sound Ta. On the third, press your thumb and third finger as you meditate on the sound Na. And on the fourth and final sniff, press your thumb and little finger as you meditate on the sound Ma.

2: Then exhale in one long stroke. Continue with the four-part inhalation, meditating on Sa Ta Na Major three minutes. The length of time for this meditation may be increased by one minute daily, up to seven minutes, then practice for a week or more at seven minutes, then increase again by a minute per day. The maximum time for this powerful meditation is 31 minutes.