when powerful sensations ascend
find yoni mudra with your hands
or in supine on bolster lay
supported savasana at play
tuning inward, your mind bare
allowing deep breaths, soft belly
surrender to Element of Air
increasing blood, space, energy
for every wave overwhelming
a mantra is worth repeating
an eternity this hour lasts
remember, this too shall pass
Ingredients
+ one bolster, or a few pillows
+ one blanket, or two or more
+ your most comfortable socks
+ in bed, or on the floor
When we experience painful periods (I say "we" but I really mean "me"), the impulse is to curl up and tighten all the muscles of the body. And while this could feel comforting emotionally and mentally, you may have noticed that the body doesn't necessarily feel better. This is because during our menstruation, the uterus experiences contractions. Prostaglandins are to blame for this. They are in charge of these contractions that allow the uterus to shed the endometrium. But fun fact: prostaglandins are also responsible for the dilation of the cervix and contractions during labour. You are basically birthing the endometrium every.single.cycle. And because the uterus is tightly contracted, there is less blood and energy circulating in the area, especially if we're also curled up in foetus pose. The "solution" (it's not a foolproof solution for painless periods, sorry) is to open the front of the body to allow circulation to flow freely and abundantly. Sounds counterintuitive, but maybe you can give it a try. Below are some suggestions on how this can be done. Before practising, be sure your doctor has cleared you for exercise/yoga.
These poses can be practised on the mat (preferably covered with a blanket to maintain heat) or even better, in bed wearing pyjamas and ugly socks. I suggest having a heating pad or a heated bean bag for extra comfort. One or more pillow(s) can serve as bolster. Try drinking hot to warm water, it feels really nurturing! Suggested times to hold each pose are included. This is not meant to be a sequence but you can practice one pose after the other if you feel called. Or just pick and choose.
Gentle upavistha konasana (wide-legged seat) against bolster (5-10 min)
Lean a bolster vertically against the wall or your bed’s headboard and sit comfortably with your back against it. Have your legs as wide as is comfortable. (No straining here, do not go over the limit of your usual flexibility. A little wider than hip-width distance is plenty.) The hands can rest on your thighs or you can hug a bean bag. Take a deep breath and settle in. Let the belly go soft, allowing it to rise and fall in whichever way it wants. The bolster is optional. You can lean directly against the wall but this can feel cold. There is no need to fold forward.
Supported savasana (corpse pose) (10+ min)
Have a bolster or 1-2 firm pillows nearby. Lie on your back with your knees bent, feet on the yoga mat/bed. Gently push into your feet to lift your pelvis and slide the bolster or pillows under your sacrum. Take a moment to adjust and get used to this shape. When you are ready, extend your legs long. Your arms can rest by your sides, or for a full extension, they can come overhead for a few minutes. Take long slow deep breaths.
Supported balasana (child’s pose) (3+ min)
Balasana can seem like the total opposite of “opening the front body” but it can feel really nice when supported. For this one, I recommend a bolster specifically. (It will be your best investment ever!) Sit on your heels with knees wide and place the bolster down with the short edge facing you. With your hands on either side of the bolster, slowly lower down, allowing one cheek to rest on the bolster. Take a deep breath and fully land into the prop. After a moment, turn your head to rest on the other side. If you are practising on the floor, you can elevate the bolster even more by sliding two yoga blocks underneath. Place them on the medium height a few inches away from one another.
Restorative viparita karani (legs up the wall) (5+ min)
First, come sit closer so that your bum is near the wall (whether in bed or on the floor), with one side of the body to the wall. In other words, you are not facing the wall, but either your left or right side is leaning against it. Come down to one elbow, then slowly lower both shoulders all the way down as you bring your legs up the wall. Keep your feet wider than hip-width distance. The arms can come to a T or the hands may rest on the womb. Remain here for a few deep breaths. To come down, bend your knees and roll to one side. Rest a few breaths before getting up. If you are practising on the floor, a very nurturing option is to rest the legs on a chair (the couch is also perfect!).
Breathing into the womb (1+ min)
Always my favourite one to do at all times. Find a comfortable position (sitting, standing or lying down). Place your hands on your belly. As you inhale, imagine that your belly is a balloon inflating. Allow all sides of your core to expand: the front, the back, the left and the right. As you exhale, let the balloon deflate however it wants. Breathe healing energy into your womb, thanking her for her hard work.
Mantra and mudra (1+ min)
The invitation here is for you to find either a mantra (a short phrase that you can easily and quickly repeat in your mind, in English or otherwise) or a mudra (something to do with your hands, whether a traditional mudra or not) to help when you experience strong waves of sensations. You may intuitively find different mantras or mudras at every new menstruation, or you may come back to the same ones. If you are unsure where to start, an easy one is satnam. A practice I learnt in my very first kundalini yoga class: Inhale, mentally vibrating sat. Exhale, mentally vibrating nam. You can also walk in this way: Take a step with your left foot on sat, then your right foot on nam (and reverse on your way back home). In the vinyasa tradition, we may use sohum. I also like to rub my belly in a clockwise motion.