I have just done the most beautiful practice with Suzanne Lawson, a womb wellness coach. I had to share it here. She is doing a whole 28 day program for women’s menstrual health and this practice was just what I needed today.
If you struggle with period pain, give this a try. I was yawning non stop it had me so relaxed!
Welcome to the first day of your menstrual cycle yoga journey. This practice focuses on a phase called the **Inner Winter**. During this time, your body needs extra care and rest. This seven-day program helps you look inward and find quiet energy. You do not need to be a yoga expert to follow along. There are no fancy moves or difficult poses here. Instead, we focus on **relaxing, restoring, and breathing**. This practice is all about nurturing your body from the inside out.
Understanding the Inner Winter
The Inner Winter is a special time in your cycle. It is the time when you are menstruating and your energy might feel low. Many people feel like they need to keep going at full speed, but your body wants to slow down. In this framework, we honor that need for rest.
We use slow movements and mindful breathing to help you connect with your internal energy. You will learn to navigate your pain and listen to what your body tells you. This is not about getting a workout. It is about **healing and softness**.
Starting Your Practice on the Mat
To begin, find a comfortable space and lie down on your back. If you are in a lot of pain, try the **Constructive Rest Pose**. Place your feet hip-width apart on the edges of your mat. Let your knees knock in together so they touch. This position helps take the pressure off your lower back and tummy.
If you prefer, you can extend your legs flat on the mat. Keep them about shoulder-width apart. Place your palms gently on your tummy.
Follow these steps to settle in:
* Lift your head off the mat for a second.
* Tuck your chin slightly toward your chest. * Place your head back down to lengthen your neck.
* Close your eyes and let your body sink into the ground.
* Take a moment to thank yourself for showing up today.
Using Your Breath to Ease Pain
Breathing is a powerful tool for managing period cramps. We start with **belly breathing** to calm the nervous system. When you are in pain, your cortisol levels often go up. High cortisol can make your womb feel more tender and swollen. Deep breathing helps lower those levels.
How to Belly Breathe
1. Take a big breath in through your nose.
2. Imagine your belly pressing into your hands like a balloon.
3. Exhale through your mouth with a soft sigh.
4. Let your belly release and fall back down.
As you breathe, notice where you feel the most tension. Is the pain in the front of your belly or on one side? Send your breath toward that ache. Imagine the air releasing the tension in your muscles.
After a few sighs, switch to **nasal breathing**. Inhale and exhale only through your nose. You might feel a slight restriction in the back of your throat. This is a good thing. It helps bring **prana**, or life energy, into your body to relax the womb.
Moving Your Body with Kindness
Once you feel centered, draw your knees up toward your chest. Give yourself a gentle hug. Circle your legs in one direction, then the other. This movement massages the lower back.
To sit up, place your hands behind your legs and rock forward and back. If rocking feels too intense for your stomach, simply roll onto your side. Use your arms to push yourself up slowly.
The Cat-Cow Flow
Come onto your hands and knees in a tabletop position. Place your wrists under your shoulders and your knees under your hips. Spread your fingers wide and press your fingertips into the mat. Keep your feet relaxed.
**The Inhale (Cow Pose):** Drop your belly toward the floor. Look up toward the ceiling. In this practice, do not pull your belly in. Let it be completely soft and relaxed.
**The Exhale (Cat Pose):** Round your back like a stretching cat. Drop your head and look toward your knees. Press the heels of your hands into the mat to move your shoulders back.
Repeat this flow at your own pace. If you are in pain, move very slowly. The goal is to connect your brain to your body. If a movement does not feel right, stop. You are looking for a way to **ease tension in the hips and womb**. Tension in these areas often causes back pain, so this flow is very helpful for lower back relief.
Resting with Legs Up the Wall
The final part of our practice is a pose called **Legs Up the Wall**. This is one of the best positions for your menstrual flow and pain relief. It allows your back to relax completely and gives your hips a gentle stretch.
How to Get Into the Pose Getting into this pose can feel a bit clumsy if you are in pain. Take your time and be patient with yourself.
1. Bring a pillow over to a clear wall space.
2. Sit with one hip pressed against the wall.
3. Slowly lean back onto your elbows and swing your legs up the wall.
4. Rest your head on the pillow.
5. Your bottom does not have to touch the wall. Just make sure your heels are supported.
If your knees feel painful, keep a small bend in them. You can also let your feet fall outward to relax your ankles. Place your arms out to the sides with your palms facing up.
Deep Relaxation
Close your eyes and open your mouth slightly. Let your tongue relax away from the roof of your mouth. Close your lips gently and let everything go.
Some people say you should not do this pose during your period. However, it is actually very helpful. It lets the earth support your body so you can **melt into the floor**. Stay here for ten slow, nurturing breaths. You do not need to count them. Just focus on inhaling and exhaling naturally.
Finishing Your First Day
When you are ready to finish, wiggle your fingers and toes. Carefully drop your legs to one side and rest there for a moment. Notice how you feel compared to when you started. Use your top arm to press yourself back up to a sitting position.
Bring your palms together at your chest in a prayer position and bow your head. This marks the end of day one. You have taken a big step toward understanding your body and managing your cycle with peace.
Tools for Your Wellness Path
If you want to learn more about this journey, there are resources to help you. You can find more information about the **BHR framework** and how it helps ease period pain. This framework is designed to bring you onto a path of wellness through every stage of your cycle.
You can also look for the book **Womb Warriors Unite** on Amazon. It shares a personal story of healing and gives you goals to reach for your own health. Taking charge of your menstrual health is a brave and important task.
Conclusion
Yoga for your menstrual cycle is about more than just movement. It is about giving yourself permission to slow down. Today, you practiced being kind to your body during its most sensitive time. You used breathwork to lower stress and poses like Cat-Cow to release physical tension.
Remember that every cycle is different. Some days you may want to move more, and other days you may only want to rest. By listening to your body today, you are building a better relationship with yourself. I hope you feel more relaxed and less tense after this practice. I look forward to seeing you tomorrow for day two of our journey together. Take this feeling of peace with you as you go through the rest of your day.