Your menstrual cycle is a sacred time of deep connection with your body—a time when slowing down and tuning into your inner world can be incredibly nourishing. During this period, our bodies often call for gentler practices that honor our natural rhythms. Incorporating specific yoga poses into your routine can help ease discomfort, support emotional balance, and encourage a sense of calm. In this post, we’ll explore five yoga poses that are particularly supportive during your moon cycle, offering you the space to honor your body with kindness and care.

Child’s Pose (Balasana)

Child’s Pose is a restorative pose that gently stretches the lower back, hips, and thighs while calming the nervous system. This pose encourages deep relaxation and can be especially comforting when experiencing cramps or lower back pain.

How to Get Into the Pose:

• Start on your hands and knees, with your knees slightly wider than your hips.
• Sit your hips back towards your heels, allowing your torso to rest on or between your thighs.
• Extend your arms forward or rest them alongside your body.
• Rest your forehead on the mat, and take slow, deep breaths, focusing on releasing any tension in your body.
• Hold for 1-3 minutes, breathing deeply and allowing your body to relax into the pose.

Happy Baby (Ananda Balasana)

Happy Baby Pose opens the hips, stretches the inner thighs, and gently massages the lower back. It’s a playful yet calming pose that can help release tension and discomfort in the pelvic area.

How to Get Into the Pose:

• Lie on your back and bend your knees towards your chest.
• Hold the outer edges of your feet with your hands, opening your knees wider than your torso.
• Gently press your feet into your hands while pulling your knees down towards the floor.
• Keep your head and shoulders relaxed on the mat, and allow your spine to lengthen.
• Hold for 1-2 minutes, breathing deeply and enjoying the gentle stretch.

Reclined Butterfly Pose (Supta Baddha Konasana)

This pose opens the hips and stretches the inner thighs, providing gentle relief for menstrual cramps and lower back discomfort. It also encourages relaxation and emotional release.

How to Get Into the Pose:

• Lie on your back with your knees bent and feet flat on the floor.
• Bring the soles of your feet together and allow your knees to fall open to the sides, forming a butterfly shape with your legs.
• Place pillows or blocks under your knees if you need additional support.
• Rest your arms by your sides, palms facing up, and close your eyes.
• Breathe deeply and stay in this pose for 3-5 minutes, allowing your body to soften and open.

Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose deeply stretches the hips, thighs, and groin while helping to release stored tension and emotions in the body. It’s particularly beneficial for easing menstrual discomfort and promoting relaxation.

How to Get Into the Pose:

• Begin in a tabletop position, then bring your right knee forward towards your right wrist.
• Extend your left leg straight back behind you, with the top of your foot resting on the mat.
• Gently lower your hips towards the floor, ensuring they are square and level.
• You can stay upright or fold forward over your front leg, resting your forehead on the mat or on a block for support.
• Hold for 1-3 minutes, then switch sides, breathing deeply and allowing the stretch to release tension in your hips.

Garland Pose (Malasana)

Garland Pose is a deep squat that opens the hips, stretches the groin, and helps release tension in the lower back and pelvic floor. It’s grounding and can support the natural downward flow of energy during your moon cycle.

How to Get Into the Pose:

• Stand with your feet slightly wider than hip-width apart, toes pointing slightly outwards.
• Bend your knees and lower your hips into a squat, bringing your heels as close to the ground as possible.
• Press your elbows into your inner knees and bring your palms together at your heart, creating resistance to open your hips.
• Lengthen your spine and keep your chest lifted as you hold the pose.
• Breathe deeply and hold for 1-2 minutes, focusing on grounding yourself and relaxing your pelvic area.

Embracing the natural rhythms of your moon cycle with gentle, supportive yoga poses can bring immense relief and a deeper connection to your body. These poses are designed to help you find comfort, ease discomfort, and nurture your well-being during this sacred time. Remember to move with kindness, listen to your body, and honour its needs.

If you found these practices helpful, connect with me on Instagram for more yoga tips and inspiration, and subscribe to my YouTube channel for guided practices and wellness insights. Your body deserves this time of care—embrace it with love and compassion.