Thursday, May 19, 2011

Yoga Sequence during menstruation

1. Supta Baddha Konasana - support the torso on a bolsters (5mins)
2. Supta Padangusthasana - reclining big toe pose (use strap to hold the raised leg in place) each side 2 mins
3. Baddha Konasana
4. Janu Sirsasana -support head with bolster across extended leg or front edge of padded chair seat (if less flexible), 3-5mins each
5. Paschimottanasana -rest torso and head supported on bolster laid along her legs, 3-5mins each
6.Upavistha Konasana (seated wide-angle pose) - rest the torso on a bolster positioned between her legs with long axis parallel to the torso- 3-5mins- then came up and twist to each side for 30s to 1min, holding the shin or the inside of the foot
7. Urdhva Dhanurasana (upward-facing bow) - 3-5mins
8. Bharadvajasana
9. Viparita Karani (legs-up-the-wall pose)- support her pelvis on a bolster or rolled blanket
-to roll off the support before turning to her side, 5-10mins
10. Savasana - 8-10mins

(Min 45mins, max 60mins)

In practising during the menstruation, one has to listen to the body more than usual as the experience is different for everyone.