3 restorative yoga poses to help ease period pain and have a better bleed
Most of us know by now that yoga is good for us - physically, mentally and emotionally. We know it can help to reduce stress, increase flexibility and provide us with a spiritual practice. But did you know it can also vastly improve your periods? Enter, restorative yoga.
What is Restorative Yoga?
Restorative Yoga is exactly what it says on the tin. Unlike other classes where you flow and move in time with your breath, a restorative class is designed to help your body rejuvenate and restore on a deep, deep level. By using lots of props and support, it allows you to completely relax and let go. Its not about stretching, its about release.
What’s the difference between yin and restorative yoga?
On the surface, yin and restorative seem similar. They both use props, are both very slow and pretty much all floor based. But yin yoga is all about getting into the deeper muscle layers and tendons. It’s about stretching in a way you generally can’t in a flow class, by holding positions for a few minutes at a time. Yin can be relaxing, but it can also be challenging (I’m looking at you, pigeon pose!).
Restoraitve yoga, on the other hand, is about relaxation. It’s entirely possible that in a whole hour, you might only do three poses. The idea, is to completely relax your body using the assitance of props, to allow for your parasympatheic nervous system (the one that makes you fight, flee or freeze) to be restored. It also allows for a lot of mental space, which is often lacking in a regular class where you’re constantly being instructed from pose to pose. While you might feel a stretch in some positions, that’s not the aim (as it is in yin).
How can restorative yoga help with my period pain?
Pain is received throughthe nervous system. And pain generallt doesn’t feel nice, which means we tend to automatically go into a kind of defence mode to cope with it by curling ourselves up and creating tension in the body. We live in a world where constantly being on the go is normal. This creates stress in the body, and one of the ways stress manifests, is pain. Of course, your pain might be down to uterine contractions. But it might also be exacerbated by your reluctance to rest while bleeding, or from over-stimulation. Restorative opens and creates space in the body in a gentle way and, depending on the position, can help to release tension in the back, inner groins, hamstrings or calves, all of which can contribute to period pain.
So, here are three of my all time favourite positons to help with period pain and give yourself some much needed menstrual rest at the same time.
Balasana - Child’s Pose
Child’s pose is one of my all time favourites because it feels like being wrapped in a big old hug. It allows for deep openings in the shoulders and length of the back and the slight pressure on the abdomen helps to reduce pain and relieve bloating. This is a position that’s all about surrender, physically, emotionally and mentally. I recommend using a bolster for support and blocks if you have them.
Sit in a kneeling position with your big toes touching and your knees wide. If using a bolster (or rolled up towels/blankets), bring it so its resting right in your inner groins. Gently drape yourself down and turn your head to one side.
If you’ve got lower back pain, I recommend using a block or cushion under your bolster to lift it a little higher. If you’ve got knee pain, add a rolled up blanker between the back of your thighs and calves to elevate your hips.
You can stay here for as long as you like. I like to stay for around 4 minutes with my head on either side of the bolster (8 minutes total).
2. Supta Bada Konasana - Reclined Goddess Pose
Reclined Goddess is amazing to do whilst on your period because it’s all about relaxation! It opens up the groins and inner thighs which can help reduce pain, releases the abdominal muscles and opens the chest and heart space. You might find that this pose helps to relieve bloating and wind, too.
Sit on the ground with your knees apart and the soles of your feet together. Bring a bolster (or substitute) to rest right against your sacrum - the big triangular shaped bone at the base of your spine. Carefully lower yourself down onto the bolster.
Again, if you’ve got lower back pain, I recommend using a block or cushion under your bolster to lift it a little higher. If your hips and knees feel vulnerable, prop them up with blankets or cushions. For an extra bonus, use an eye pillow or cloth to drape over your eyes.
I like to stay here for as long as possible! Anywhere up to 15 minutes is divine!
3. Paschimottanasana - Forward fold
The forward fold is a staple in many classes because it’s an absolute gem, but without props it can be quite intense. With props however, you can stay here for much longer and enjoy the opening provided across the whole back side of the body. This can help relieve back pain and headaches, and the action of folding forward allows you to turn your attention inward.
Sit on the ground with your legs together and a slight bend in your knees (I recommend popping a rolled up blanket under them). Lay your bolster (or substitute) to rest on your legs, and start to roll your upper body forwards until it rests on your support. Be sure not to grab on your legs or toes - remember, this is about relaxation!
This can feel quite intense for some, so lean into how long to stay. Personally, I don’t linger for more than around 5 minutes.
So there you go - 3 restorative poses for you to have less period pain and a better period experience. If you’d like to try a guided restorative class for free, you can go ahead right here!