Yoga Sequence Builder for Yoga Teachers

Yoga for Women: Yoga Sequence for Menstruation

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Yoga for Women: Yoga Sequence for Menstruation: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Opening

    1. Opening

    Students will do this set of sequence when approaching menses. It can be done for a week before or even the entire month during the non-menses days.

    Each body reacts and responds to yoga differently, hence, watching changes that are not promising should be made a note. Adapting the sequence where ever required should be done to make it more promising and smooth.

    Opening the abdominal muscles, muscles at the spine, hips muscles, and pelvic floor muscles are the areas of focus with the first sequence under this category 'Opening.'
  • Square Breathing (Sama Vritti)
    A. It is always important for both the body and the mind to be calm to enjoy the benefits of yoga, and for the same practicing pranayama at the beginning of the yoga sequence is encouraged.

    B. Through the practice of pranayama, the mind is more focused encouraging full deep and smooth flow of energy flow into the body.

    C. For the same, sit at the center of the mat in Sukhasana (Easy Pose) and begin with the practice of Square Breathing (Sama Vritti).

    D. Slowly begin with short breaths just to get the rhythm and flow and then gradually go deep long and smooth taking the practice to 18 breaths.

    E. To understand the steps and benefits, click on the description title on the left for details.

    F. Focus, awareness, mindfulness, and calmness are the main features for this kind of breathing technique.
  • Seated Torso Circles (Kundalini Circles)
    A. Release and relax.

    B. From here:
    Inhale - place the hands on the knees and extend the spine upwards.
    Exhale - relax.
    Inhale - begin to move the torso towards the left side taking the face and head towards the left side of the hips
    Exhale - come towards the left side of the floor close to the left knee
    Inhale - move towards the center and then right
    Exhale - lift the torso up coming from the right side
    Inhale/Exhale - moving in circles with the torso in Seated Torso Circles for about 6-8 breaths or 1 minute.

    C. Moving the torso in circles is also called SUFI GRIND. This helps one to release all the tensions around the belly, lower back, pelvis area, abdomen, upper back and neck. At times just holding tensions at various parts of the body can lead to endometriosis causing discomfort.

    D. While here, make sure connections to the body and breathing process is happening always. It's the breathing that does the healing process in most cases of yoga poses.

    E. Release and repeat the other way going in anti-clockwise direction.
  • Sun Salutation (Surya Namaskar)
    A. Release and come to stand at the short end of the mat.

    B. From Tadasana:

    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    Inhale - Low Lunge Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Tadasana.

    B. Relax and repeat another time.

    C. You could go slow and remain in each yoga pose for one breath, or go in a flow following the breathing with the movement of the body.

    D. Doing the dynamic way helps to increase stamina by burning the excess fat as you go along. Burning excess fat is a good way to feel light all through the time (both during and after menses). At times excess fat causes heaviness and abdominal pain for women during their menses, hence, burning the excess fat is always welcome.

    E. When doing this the slow and easy way, the muscles build in both strength and flexibility thereby acting as a great support to the respective organs in the human body. Proper functioning of the organs are always a good sign of good health. Hence, staying in each pose for 1 breath benefits by keeping the body healthy and fit.
  • Moon Salutation (Chandra Namaskar)
    A. From Surya Namaskar, begin with the practice of Moon Salutation.

    B. A great way to connect with the women quality in you and empower the women in you.

    C. The practice of this sequence is done to cool down the body and prepare for the moon days (menses).

    D. To understand the flow, please do refer to the Moon Salutation Sequence in
  • Downward Facing Dog Pose Variation Forearms (Adho Mukha Svanasana Variation Forearms)
    A. Release and come to Downward Facing Dog Pose Variation Forearms.

    B. Stay to relax for about 6 breaths. Hang on to this posture and breath taking the gaze towards the navel as you breath. Pull the belly in while tightening the abdominal muscles. Keeping the focus on Manipura (Solar Plexus) Chakra brings in two benefits; one it helps to keep the digesting in control, which at times is the cause for painful cramps and tightness at the lower abdomen, and the other is, it strengthens the core muscles and supports the organs helping them to function well.

    C. You could place a cushion for the head as the idea is not gaining flexibility or strength at the shoulders or neck. The focus is the core and the pelvic floor muscles. It also benefits from improving the lower back related issues during menses.

  • Lizard Pose (Utthan Pristhasana)
    A. Release from Downward Facing Dog Pose:

    Inhale - bring the left foot forward bringing the torso in a low lunge
    Exhale - adjust the elbows and push the chest and the hips close to the floor.
    Inhale - press the left thighs outwards bending the knee
    Exhale - move the neck and shoulders keeping the gaze down.
    Inhale/Exhale - to stay here for 6 breaths in Lizard Pose.
    Inhale - release and come back to Downward Dog.
    Exhale - relax for 2 breaths.
    Inhale - bring the right foot forward and repeat the same.
    Exhale - and remain for 6 breaths in Lizard Pose with right foot
    Inhale - release to come back to Downward Dog.

    B. Maintaining the balance while feeling the deep stretches in the inner thighs while the pelvic floor muscles are active is to be looked for. A great pose to work on the hips, back and the abdominal organs, mainly the reproductive organs.

    C. Squeezing the hips while stretching the inner thighs helps to tone the muscles around the abdominal muscles.This further helps keeping the pain and heaviness around this area in control during menses.
  • Twisted Dragon
    A. In a Flow from Lizard Pose:

    Inhale - push the right thigh with your hands and twist the torso towards the right. The left elbow remains on the floor
    Exhale - look up twisting and pushing the thigh.
    Inhale/Exhale - to stay in Twisted Dragon for about 6 breaths.
    Inhale - to release and come to Lizard Pose.
    Exhale - to relax.
    Inhale - bring the left foot forward and stay in Twisted Dragon for 6 breaths.
    Exhale - push and focus on breathing.
    Inhale - release and relax back in Downward Facing Dog.

    C. A great way to open the psoas muscles which at times takes all the body pressure and stress. Relieving this muscles taking it in deep stretch will benefit women by reducing the aches, pain and heaviness during menses. At times even the flow during menses is said to reduce and in control.

    D. Breathing right while staying in focus is very important to get the best out of any posture. Thinking positive too during the breathing and stretching should be encouraged.

    E. The Lizard Pose and Twisted Dragon can be done in a flow too.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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