Period Cramps Relief

This is a slow, gentle practice to give your body and nervous system time to settle into poses during your cycle. Whether you're experiencing PMS symptoms or currently on your period, the focus is on calming the nervous system, promoting circulation, and creating space in the low back and pelvis.
Menstrual health is a key part of overall health. Consistent, supportive movement during your cycle can help regulate hormones, lower stress, and promote long-term reproductive and nervous system health.
All you need is a mat, a pillow or bolster, and an open mind. No prior yoga experience needed.

Transcript

Hi, My name is Shalaka. This short flow hopes to offer you some gentle movement and relief during your menstrual period. I encourage you to modify the practice wherever you need. Take extra time wherever you need. Join me on the mat. We're going to begin by laying down on the mat. Keep your knees bent, Feet on the mat. For a couple of breaths, Keep your eyes open. Gazing at the ceiling or the sky above you. Pressing the back of your head into the mat. Pressing your shoulders into the mat. Feel that openness and length along your neck. Deep breath in. Deep breath out. I invite you to close your eyes. Soften your breath. Lengthen your breath. Place both hands on your belly. Send your breath into your belly. Notice that expansion. Allow your hips to feel heavy. And continue with your breaths. Now, Just like your belly is pushing out with your inhale, Think about pushing your lower back down into the mat. And it may be a super soft movement. Just thinking of 360 breath, Expanding on all sides. You might feel your rib cage pushing back into the mat. And soften the muscles in your lower back. Perhaps your pelvic floor relaxes. Your forehead relaxes. Your tongue. Stay for one more breath. And hug your knees into your chest. Gently rocking from side to side. Letting your knees drop to the right, Gaze to the left. Deepen your breath. Bring it back to center. Over to the other side. Come all the way back to center. Make some circles with your hands. With your knees. Think about creating some space in your lower back. Widen your circles. Notice if you feel more open in the front of your hips as you take your knees away from you. Then bring your knees back to your chest. Roll over to one side. And pause for a breath. Slowly find your way up. Plant your hands onto your mat. And bring your hips over your knees. Lift your chest up. Round your back. Inhale up. Exhale round. Inhale up. Exhale round. For a couple of more breaths. Focus on sending your hips up with your inhale. And then pressing your mat away, Creating length in your lower back with your exhale. Come to neutral spine. And send your hips back to your heels. You might want to take your knees out wide if that feels good. Lower down to your mat. And then think about sending your lower back out with every inhale. And allow it to relax. Allow your lower back to restore with every exhale. Come back into your tabletop. And then bring your feet forward. Find your forward fold. Release your head. Let it feel heavy. And rise to stand. Reach your arms up. Exhale, Hands to heart. Inhale, Reach up. Exhale, Fold. Inhale, Halfway up. Exhale, Fold. Inhale, Rise. Exhale, Hands to heart. Inhale up. Exhale, Fold. Inhale, Rise. Exhale, Hands to heart. How are you doing so far? Let's take a moment or two to find some length in your spine. It's really hard when you have cramps or any other issues. During this period, Try to find the strength in your feet, The length in your spine, The softness in your face. Inhale, Reach up. Exhale, Fold. Lift up halfway. And then step your right foot back. Come into your pyramid pose. Hold. Send the crown of your head away from your hips. And root down through your feet. Make any adjustments you need to make this more comfortable in your body. Whether it's finding support by placing blocks under your hands, Maybe books. And turn your gaze to the right. Reach your right arm up. Find some length across your chest. Maybe you gaze up to the ceiling. Soften your face. As you inhale, Reach your arm overhead. Exhale, Bring it all the way back. Continue making these circles, Creating space in your side body. Waking up your body. Release your arms and turn towards the right side of your mat. You can bring your heels in and toes out. Slowly lower down into your goddess squat. Hands on your knees or thighs. Deep breath in. Exhale to dip your right shoulder. Inhale to center. Exhale, Opposite shoulder. Inhale, Center. Exhale, Right shoulder. And on your own, Maybe you hold somewhere it feels really good. With every inhale, Find that length back, Strengthen your glutes. And then straighten both legs. Turn towards the front of your mat. Step your back foot forward. Arms by your side. Inhale, Rise. Exhale, Fold. Halfway up. And step your left foot back. Find your pyramid. And then reach your left arm forward. Ease into your pose. Turn towards the left. Reach your left arm up. Maybe you gaze up. And then begin with your circles. Exhale it back. Inhale forward. Exhale back. Inhale. Exhale. And one more. Release your arms. Turn towards the left side of your mat. This time heels out and toes in. Bring your hands to your hips. Deep breath in, Find length. Exhale, Fold forward. Lift up halfway. And come all the way up. Reach your arms up. And exhale, Step it forward. Arms by your side. Soften your breath, Your shoulders. Inhale, Rise. Exhale, Fold. Inhale, Halfway up. Exhale, Step back to table top. Lift your chest up. Inhale. Exhale, Round. Send it back, Child's pose. Plant your hands firmly. And lift your hips up. Sit back on your hips. And bring your feet forward. You can bring the soles of your feet together. Find length in your spine. Find support from your legs. So really grab your feet, Your ankles, Shins, Anything you can rely on. And send your breath to the deepest point in your belly. Maybe your pelvic floor relaxes with your inhale. Extend your right leg forward. Hug your left knee in. And twist to the left. Gaze past your left shoulder. Maybe your neck turns deeper into this twist. Feel that stretch along the back of your neck. Slowly switch sides. Left leg extends. Right knee comes in. Twist to the right. There's no expectations from this practice. Just allow yourself to feel good in your body. Find a balance. Find comfort in your breath. And release forward. Find your way back onto your mat. Keep your knees bent if that feels good. Arms by your side, Palms facing up. Broaden your chest. Settle your shoulders back. Find the sound of your breath. Soften your fingers and toes. As usual, You can stay as long as you need in this practice or come back to it. Thank you for joining me today. I hope you feel healthy and well.