A short Iyengar Yoga sequence for those special Moon fase days
This sequence is perfect to do on the first days of your period to relax your abdomen & calm down your nervous system.
During the Yoga, Surf & Nourish retreats in Portugal I have come to realise that many are not really sure what to practice and most even keep practicing their regular sequence. But these are special days, days of contemplation & cleansing. Of new beginnings. Even if you can count yourself to the lucky ones that stroll painfree through their menstruation it is still a good idea to honour these days with you time, selfcare, reflection and this sequence is the ultimate aid in this.
~During menstruation, you have to learn to rest physically and mentally. ~ Geeta Iyengar
SEQUENCE
Supta sukasana 4min each side
Supta Baddha konasana 5min
“the abdomen is not hardened but softened” ~ Geeta Iyengar
Janu sirsana 3min each side
Paschimotanasana 5min
Baddha Konasana 5-10min
Upavista konasana 3min
Setu bandha sarvangasana 5min
svasana 10min
(this sequence is at first best to be done together with a certified Iyengar Yoga teacher!)
Poses best to be avoided during menstruation:
inversions
backbends
deep abdominal twists
(the pictures below are in the exact order as the sequence only Setu bandha sarvangasana is shown in the main picture & svasana, relaxation pose, is not shown as most know this one best ;-))
