Category: YOGA

Have you ever wondered if you can practice gentle yoga for menstruation flow? Maybe you are looking for a physical activity that won’t go against the natural rhythm of your period. Or perhaps you would like to modify your normal exercise routine during this time of the month.

According to the Office of Women’s Health, “Many women wonder whether it is OK to work out during their period. The answer is easy: Yes! In fact, you may find that you can be more physically active, and at a greater intensity, at certain times of the month than at other times.”

A woman’s hormones flow in a cyclical pattern throughout the menstrual cycle. It’s common for women to experience fatigue in the week before their period due to falling hormone levels. During menstruation, a woman’s hormone levels are at their lowest as her body is going through a cleansing process . After this time of cleansing is over, hormone levels begin to rise again, along with energy levels. 

You may find it beneficial to adapt your exercise routine to accommodate for these natural hormonal changes.  Gentle yoga for menstruation can be an excellent practice to include into your routine during your period. Through moving your breath and body in a gentle flow, you can bring about positive changes in both your body and mind.

Yoga for Menstruation (Gentle Flow) Infographic

Try This 20 Minute Practice of Gentle Yoga for Menstruation Flow!

This is the perfect way to get in movement, even on days when you’re feeling tired. The focus of this class is to gently stretch the body while working with the natural flow of your period.

You can also grab a thin blanket to place underneath your hips and back for extra comfort. Enjoy lying down on your mat, taking deep breaths, and nourishing your body and mind during this gentle yoga for menstruation flow!

Yoga for Menstruation (Gentle Flow)

1. Reclining Bound Angle Pose – Supta Baddha Konasana

Reclined bound angle pose gently stretches the muscles of the inner thighs and pelvis.  Opening the hips helps to promote the downward and outward flow of menstruation.

1. Begin lying on your back with your knees bent and feet flat on the ground.  It may help to place a blanket underneath your hips for extra comfort.
2. Bring the souls of your feet to touch.  Allow your knees to fall open towards the Earth.
3. Place one hand on your lower abdomen and one hand on your heart.  If it feels comfortable for you, close your eyes.  Begin to take deep breaths in and out through your nose.
4. With each exhale, allow the muscles of your thighs to soften as your knees fall towards the mat.  Stay here for as long as you like.

2. Knee Drop Twist Stretch

Flow your legs back and forth in a windshield wiper motion to stretch the muscles of the legs and pelvis.  If you suffer from cramps or bloating, knee drop twists can be very helpful in your practice of yoga for menstruation.

1. Lay on your back with your knees bent and the souls of your feet flat on the Earth. 
2. On your exhale, allow both knees to drop to the right while keeping your feet planted into the mat.  On your inhale, lift both knees back up into the original position.
3. On your next exhale, drop both knees to the left while keeping your feet stationary.  On your inhale, lift both knees back up into the original position.
4. Allow your breath to lead your movement as you move your knees from side to side in a windshield wiper-like motion. Do this for as long as you wish before coming to center.  Rest and breathe.

3. Wind Relieving Pose – Pavana Muktasana

Wind relieving pose provides a gentle stretch in the lower back and promotes feelings of relaxation during yoga for menstruation.  Plus, sometimes it feels really nice to give yourself a hug!

1. Lay flat on your back with your knees bent.  Allow the souls of your feet to rest on your mat.
2. On your exhale, bring both knees in towards your chest.  Wrap your arms around your shins, hugging them in towards your torso.
3. Continue breathing as you gently rock from side to side, massaging your lower back on the ground.
4. When you feel ready, release your legs, and use your hands to press you up into a comfortable seated position.

4. Cat Cow Pose – Marjaryasana – Bitilasana

Flowing gently through cat and cow poses can help to relieve any pain or tension in the muscles of the pelvis and abdomen.  In the practice of yoga for menstruation, this posture can be one of your best allies!

1. Begin in a table top position on your hands and knees.  Stack your wrists underneath your shoulders and your knees underneath your hips. 
2. Start from a straight spine.  On your inhale, drop your belly towards the ground as you lift your chin towards the sky.
3. On your exhale, gently engage your abdomen to round your back and tuck your chin into your chest.  Allow your breath to guide your movement as you move back and forth between the two positions.
4. When you feel ready, return to a neutral table top position on your hands and knees with a straight spine.

5. Child Poses – Balasana

Child’s pose helps to stretch the muscles of the pelvis while lengthening the spine.  Spreading your knees wide and breathing deep in this posture helps to promote the downward and outward flow of menstruation.

1. Begin on your hands and knees in a table top position.  Bring your big toes to touch as you spread your knees wide on the mat.
2. As you exhale, sit your hips back towards your heels as you come to rest your upper body down towards the mat.
3. Stretch your arms out long in front of you.  Allow your forehead to make contact with the mat.  Breathe deep in and out through your nose as you stretch your spine long.  Stay here for as long as feels comfortable.
4. Inhale to come out of the pose, using your hands to lift your upper body out of the forward fold.  Rest and breathe.

This child’s pose variation provides a gentle stretch to the sides of the abdomen and inner thighs.  Make sure to flow back and forth between the right and left sides to create balance in the body.

1. Keep your legs in the same position, with your big toes touching and your knees spread wide on the mat.  Sit your hips back towards your heels.
2. On your inhale, walk both hands towards the right side of your mat.  On your exhale, release your upper body down towards the Earth.  Rest your forehead on the ground as you breathe, continue to reach both arms long towards the right.  Feel the stretch all along the left side of your body as you rest. 
3. On your inhale, use your hands to press your upper body out of the forward fold.  Walk your hands towards the middle of the mat.  As you exhale, release your upper body down towards the Earth, reaching your arms long.  Rest your forehead on the mat as you stretch your spine long.
4. To come out of the pose, use your hands to press your upper body up and out of the forward fold.  Do the same motions towards the opposite side.

6. Head To Knee Pose – Janu Sirsasana

Head to knee pose is calming to the nervous system and promotes a gentle inward flow of attention.  Stretching the back of the legs and breathing deep can help to promote feelings of relaxation during your practice of yoga for menstruation.

1. Begin in a seated position with both legs stretched out long in front of you.  You can sit your hips on a blanket for extra comfort if you have tight hamstrings.
2. Bend your right knee, bringing the soul of your right foot to rest on your left inner thigh.
3. On your inhale, stretch your spine long while reaching both arms overhead.  On your exhale, hinge forward from your hips, folding your upper body over your left leg.  Breathe in and out through your nose as you maintain a straight spine.
4. On an inhale, begin to lift your torso up and out of the forward fold.  Sitting in an upright position, bring both legs straight out in front of you on the mat.  Rest and breather before repeating the same motions towards the opposite side.

7. Easy Pose – Sukhasana

Easy pose provides a gentle stretch to the hips while creating space in the sides of the abdomen.  Reaching your arms long overhead while flowing with breath can be a great way to relieve any pain you may be experiencing during menstruation.

1. Sit in an easy seated position on the floor with your legs crossed in front of you.  If you have tight hips it may help to sit on top of a folded blanket. 
2. Make sure both hips maintain a firm connection to the ground beneath you.  Relax your legs.
3. On your inhale, lift both arms out towards your sides and up overhead as you stretch your spine long.
4. On your exhale, lower your arms down towards your sides as you bring your hands to rest on your knees.

8. Revolved Easy Pose – Parivrtta Sukhasana

Revolved easy pose can help to create space in the spine while massaging the muscles and organs of the abdomen.  Make sure to flow through both sides to promote balance in the body during your practice of yoga for menstruation.

1. Sit in an easy seated position on the floor with your legs crossed in front of you.  If you have tight hips it may help to sit on top of a folded blanket. 
2. On your inhale, lift both arms out towards your sides and overhead as you stretch your spine long.  On your exhale, lower your arms down as you gently twist towards the right.  Rest your right hand on the floor behind you like a kickstand.  Bring your left hand to your right knee. 
3. Continue breathing.  As you inhale, elongate your spine.  As you exhale, twist towards the right.  If it feels comfortable for you, you can turn your head to look out over your right shoulder.
4. On your inhale, slowly start to come out of the twist, lifting both arms overhead, and stretching your spine long. On your exhale, lower your arms down towards your sides before repeating the same motions towards the opposite side.

9. Bound Angle Forward Bend – Baddha Konasana Uttanasana

Bound angle forward bend promotes feelings of comfort and relaxation which can be very helpful during the practice of yoga for menstruation.  Stay in this pose as long as you like, allowing your breath to flow in and out through your nose.  Feel your stress melt away as you rest and breathe.

1. Resting in a comfortable seated position, bring the souls of your feet to touch.  Allow your knees to splay open as they fall out towards the sides.
2. On your inhale, stretch your spine long.  Exhale as you allow your head to surrender down towards the Earth.  Tuck your chin in towards your chest as you round your spine.  Rest your hands on your feet.
3. Breathe in and out through your nose.  Allow the muscles in your back and neck to soften as your knees fall down towards the mat.  Stay here for as long as you like.
4. Inhale to lift your torso up and out of the forward fold.  Bend your knees and rest the souls of your feet on the mat.  Rest your hands on the floor behind your torso. You can drop your knees from side to side in a windshield wiper like motion to release any tension from your lower back.

10. Reclined Bound Angle Pose – Supta Baddha Konasana

Lying in reclined bound angle pose helps to promote the downward and outward flow of menstruation.  Feel your body relax as your knees gently open towards the sides, stretching the muscles of the pelvis and inner thighs.

1. Lay on your back with your knees bent and the souls of your feet flat on the mat.  You can place a blanket underneath your hips for extra comfort.
2. Bring the souls of your feet to touch as you drop your knees out towards the sides.  Relax your knees down towards the mat as you feel the stretch in the muscles of your legs and hips.
3. Inhale to reach your arms over head. Keep a bend in your elbows as you bring the tips of your thumbs and pointer fingers to touch with your palms open towards the sky.  Release your arms into the Earth as you maintain the diamond shape with your hands resting above your head.
4. Rest and breathe in and out through your nose for as long as you wish.  To come out of the pose, release your arms down towards your sides.  Bring the souls of your feet to rest on the mat with bent knees.

11. Corpse Pose – Shavasana

In corpse pose, allow your entire body to relax into the floor beneath you.  Feel all of the benefits of this gentle yoga for menstruation flow sink in as you rest and breathe.

1. Lay flat on your back with your legs stretched out long and your arms resting near your sides.  You may place a rolled up blanket underneath your knees for comfort in the lower back.
2. Release all effort here.  Allow your palms to face up and your feet to splay out towards the sides.
3. Rest here and take deep breaths in and out through your nose.  Feel a grounding, nurturing energy as you allow all of the benefits of your practice to sink in.  Stay here for as long as you wish.

Yoga for Menstruation FAQs

Question: Can women do yoga during menstruation?  

Answer: Yes!  Women can practice yoga during menstruation.  It’s important to listen to your body and change your practice if you are experiencing low energy levels. Avoid inverted postures, or poses where you turn the body upside down, so that you do not disrupt the natural flow of menstruation.

Question: Which type of yoga is best to do while on your period?

Answer: It’s best to do a gentle yoga practice that goes along with the natural flow of menstruation.  Yoga postures that are done seated or lying down can be helpful to stretch the body while allowing for gentle movement. 

Conclusion

I hope you enjoyed this gentle yoga for menstruation flow. During your period it’s common to experience low energy levels due to hormonal changes. However, it may be beneficial to incorporate gentle movement into your daily routine. 

These moves are safe to practice during menstruation and can be a great addition to your regular exercise regimen. Remember to listen to your body and go with the flow while on your period! By tuning in and choosing gentle movement, you can experience great benefits in both your body and mind!

Today’s article about yoga asanas to increase fertility will guide you through simple, powerful poses to support your fertility journey. Have you been trying to start a family but experienced difficulty conceiving? Maybe you thought getting pregnant would be easy, only to discover it’s more challenging than expected. If you’re wondering whether there are natural ways to improve fertility, know that you’re not alone.

In fact, this experience is more common than many realize. The CDC reports, “About 6% of married women aged 15 to 44 years in the United States are unable to get pregnant after one year of trying (infertility). Also, about 12% of women aged 15 to 44 years have difficulty getting pregnant or carrying a pregnancy to term (impaired fecundity).”

7 Yoga Asanas To Increase Fertility

What is Fertility Yoga for Women?

Many women seeking natural support are turning to yoga asanas to increase fertility. Yoga, when combined with other holistic treatments, can prepare the body for conception in three essential ways:

• Reducing stress and stimulating the relaxation response
• Strengthening pelvic muscles and improving flexibility
• Increasing blood flow to reproductive organs and the sacral chakra

Ovulation depends on maintaining proper levels of more than ten different hormones. Chronic stress can interfere with these hormonal levels, leading to missed ovulation cycles. Practicing specific yoga asanas to increase fertility can reduce stress, help balance hormones, and enhance fertility naturally.

Certain yoga poses also focus on strengthening and stretching the pelvic muscles, which is crucial in preparing for pregnancy and childbirth. Meanwhile, other poses stimulate blood circulation to the reproductive organs. Physically and energetically, this supports conception by activating the sacral chakra, the body’s center of creativity and sexual energy. By focusing on this powerful area, you naturally improve your chances of becoming pregnant.

Grab a thin blanket for added comfort and join me in practicing the top 7 yoga asanas to increase fertility. You’ll discover why these poses work and how you can easily start your home practice today!

7 Effective Yoga Asanas To Increase Fertility In Women

1. Reclining Bound Angle Pose – Supta Baddha Konasana

Reclined bound angle pose helps to bring about a feeling of balance while stretching the muscles of the groin and inner thighs.  Remember to take deep breaths in and out through your nose to help the body relax while improving fertility.

1) Lie on your back with the soles of your feet touching and your knees splayed out towards the sides.  It might feel good to place a thin blanket under your hips for extra support.  

2) Close your eyes and place one hand on your heart and one hand on your lower abdominal region.  

3) As you exhale, feel the breath flow from your heart to your pelvis.  

4) On your inhale, allow the breath to travel back up from the pelvis to your heart.  Do this for as long as you wish.

2. Legs Up The Wall Pose – Viparita Karani

Legs up the wall posture is a passive inversion that has a calming effect on the nervous system.  It stretches the lower back and hamstrings while reversing the blood flow in the legs.  This improves fertility by allowing for fresh energy to enter the space of the pelvis and reproductive organs.

1) Place a thin blanket at the base of a wall.  Sit on the blanket with the side of your hips next to the wall and both legs facing one side.  

2) Slowly begin to lower down onto your back as you lift both legs into the air.  

3) Rest your legs on the wall, being sure to find a comfortable position in which you can rest you back on the ground.  

4) Close your eyes and try the same breathing technique described above for as long as you wish.  

5) To come out of the posture, bend your knees and turn to one side. Rest in the fetal position for several breaths before rising up to a seated position.

3. Garland Pose – Malasana

Garland pose is a deep squat that can help to stretch and strengthen the muscles of the pelvis and inner thighs at the same time.  If you find these muscles to be very tight, ease into the posture and stay for only a few moments.  Over time, you’ll find more space in the muscles of your groin, which can improve circulation during all stages of reproduction.

1) Facing the long edge of your mat, stand with your feet wide apart and your toes pointed slightly outwards.  

2) On the inhale, bring your hands to meet in a prayer position in front of your heart.  

3) On the exhale, bend your knees, moving into a deep squat.  Squat as low as you can go comfortably while maintaining a straight spine.  

4) Keep the entire base of your feet planted into the mat.  You may even use your elbows to press into your knees, creating more space in the lower extremities. 

5) To come out, begin to straighten your knees, rising back up into a standing position. Rest your arms down to your sides and step your feet back together. 

4. Warrior 2 Pose – Virabhadrasana 2

Warrior 2 pose is a “go to” for improving both confidence and fertility.  It strengthens the muscles of the legs and abdomen while stretching the muscles of the inner thighs.

1) Stand facing the long edge of your mat, spreading your legs 3-4 feet wide with your feet parallel to one another.  

2) Turn the toes of your right foot towards the short edge of the mat. Make sure that your right heel is in line with the arch of your back foot.  Keep your hips open to the wide edge of your mat.

3) On your inhale, raise both arms up and out towards your sides like the letter “T” while bending deep into your right leg.  Aim to have a 90 degree angle between your right calf and thigh.  

4) Keeping the outer edge of your left foot planted into the mat, turn your head to look out over your right arm.  

5) Breathe here while pressing down through your legs and stretching the crown of your head up towards the sky. Reach your arms in equal and opposite directions.

6) To come out of the pose, straighten your right leg and lower your arms down towards your sides.  Rest your hands on your hips.  Turn the right toes back to the long edge of the mat, so that your feet are once again parallel.  

7) Rest and breathe before repeating the same motions towards the opposite side.

5. Cobra Pose – Bhujangasana

Cobra pose increases energy flow to the pelvis by stretching the muscles of the lower abdomen, improving fertility.  This posture is a back bending posture, which compresses the vertebrae of the lower spine. This gentle compression allows for fresh blood to rush back into the area of the sacral chakra after the pose is complete.

1) Lay on your stomach while placing your hands flat on the mat with your thumbs resting next to your armpits. Keep your elbows tucked in tight near the sides of your body.  

2) Press the tops of your feet into the mat as you squeeze your inner thighs together. Engage your abdominal muscles while pressing your pelvis into the mat.  

3) On your inhale, lift your head, neck, and chest off of the mat while keeping your lower body in contact with the ground beneath you.  

4) Continue breathing deep in and out through your nose while lifting the crown of your head high and using the muscles of your upper back to hold you up.  Little to no weight should be in your hands.  

5) When you’re ready to come out, exhale while lowering your upper body back down onto the mat.  Stack your forearms in front of your body and rest your forehead on top of your forearms for as long as you need to.  

6) Bend your knees, lift your feet towards the sky, and rock them back and forth in a windshield wiper like motion.  This releases any tension that may have accumulated in the lower back.

6. Bridge Pose – Setu Bandhasana

Bridge pose is a gentle inversion in which the pelvis is lifted above the heart.  It increases blood flow to the reproductive organs and improves fertility. Bridge pose also stretches and strengthens the muscles of the groin and upper thighs.

1) Lay on your back with your knees bent.  Place your feet hip width distance apart.  

2) Roll your shoulders underneath your back to form a stable base. Reach your arms down towards your feet and plant your palms into the mat.

3) On your inhale, press into your heels to lift your hips towards the sky.  Continue to breathe in and out through your nose as you relax your glutes. Use the muscles of the abdomen and quadriceps to hold you up.  

4) Be sure to keep your thighs and knees hip width distance apart.  If it feels comfortable for you, you can clasp your hands together underneath your body.

5) To come out of the pose, release your hands, moving them out from underneath your body. Plant your palms into the mat as your arms extend down towards your feet.  

6) On the exhale, begin to lower your pelvis back down towards the Earth, one vertebrae at a time.  Once your entire back rests on the mat, take a moment to pause and breathe.  

7) You can rock your knees side to side in a windshield wiper like motion to release any tension in the thighs and abdomen.  You may even find comfort while hugging your knees inward towards your chest.

7. Standing Forward Bend – Uttanasana

Standing forward bends stretch the lower back and hamstrings, allowing for fresh energy to stimulate the sacral chakra.  Forward folds are calming to the nervous system. They increase feelings of relaxation while balancing hormones and improving fertility.

1) Stand at the front of your mat with your feet hip width distance apart. Keep a slight bend in your knees.  

2) Root down through all 4 corners of your feet as you inhale, stretching your arms out to the sides and up overhead.  

3) On the exhale, begin to swan dive forward with a flat back, lowering your arms down to the Earth.  Rest your lower abdomen into your upper thighs as the crown of your head points down towards the ground.

4) Rest here for as long as you feel comfortable. Relax your arms as you stretch your upper body down towards the Earth.  

5) With each round of breath, begin to straighten your legs, feeling the stretch in your hamstrings and lower back.  

6) To come out, bend your knees, and press into your feet to lift your upper body out of the forward fold.  On the inhale, rise up and lift your arms overhead. 

7) Exhale as you lower your arms back down towards your sides.  Rest and breathe.

Yoga Asanas To Increase Fertility FAQ

Question: Is meditation or yoga helpful for fertility issues?

Answer: Always consult your healthcare provider before starting any new exercise regimen. The yoga asanas to increase fertility shared here offer numerous health benefits for your body and mind but are not a replacement for medical treatments. While yoga alone is not guaranteed to cure infertility, it serves as a powerful complement to healthy lifestyle practices, supporting overall reproductive health.

Conclusion: Embrace Yoga Asanas To Increase Fertility

In conclusion, practicing yoga asanas to increase fertility delivers three major benefits:

• Reduces stress and balances hormones
• Strengthens and increases flexibility in pelvic and abdominal muscles
• Stimulates blood and energy flow to reproductive organs and the sacral chakra

By regularly practicing these seven poses, you can create an optimal environment for conception. Yoga will help you lower stress, boost hormonal balance, and nurture your body through strength and flexibility.

Finally, by stimulating the flow of blood and energy to your reproductive centers, yoga enhances your sexual and creative energies naturally. Thank you for reading — now it’s time to roll out your mat and dive into these 7 transformative yoga asanas to increase fertility! 😉

Ready to deepen your fertility journey through yoga? Click here to access our full course and discover the complete path to balancing your body and enhancing your chances of conception today!