Yoga for Perimenopause: 6 Poses to Balance Body and Mind

Perimenopause, or the menopausal transition, is a phase that can begin several years before menopause (Menopause is the period after a woman no longer has a period for 12 months). It often comes with symptoms like irregular menstrual cycles, hot flashes, fatigue, and mood swings. You might also experience more difficulty losing weight, acne—yes, it’s like a second adolescence!—insomnia, or brain fog. Behind these perimenopause symptoms are, you guessed it: hormones!

Yoga, by acting on the endocrine glands and nervous system, helps you regain physical and emotional balance during this time of change. In this article are six yoga poses specifically chosen to support you through perimenopause, and we’ll also explore complementary approaches like therapeutic herbal teas or shamanic and somatic healing for holistic support.

Why Yoga During Perimenopause?

Perimenopause is marked by a gradual decline in female hormones, especially estrogen and progesterone. As the ovaries reduce their activity, hormonal changes can cause symptoms such as:

Irregular menstrual cycles
Hot flashes
Acne
Mood swings and irritability
Persistent fatigue
Insomnia or sleep disturbances
Low libido
Poor concentration, memory lapses
Brain fog
Feeling down or depressed
Difficulty losing weight
Weight gain, especially around the belly
Hair loss…

Quite a fun list! Fortunately, yoga is here to help! Yoga gently works on:

Hormones: Certain poses stimulate the endocrine glands, helping to regulate imbalances.
Stress: Conscious breathing and movement reduce cortisol, the stress hormone.
Circulation: Stretching, bending, and twisting promote better oxygenation of the organs.

💡 Did you know? Studies show that yoga can naturally increase estrogen and progesterone levels, improving quality of life during this transition.

So, roll out your mat! Here are 6 yoga poses to relieve perimenopause symptoms and support you on this journey to a new phase of life.

Warrior 2 Pose (Virabhadrasana 2) to Regain Confidence

Benefits of Warrior 2 Pose during Perimenopause:

Strengthens the legs
Opens the hips
Boosts self-confidence
Tones the abdomen and back
Strengthens the arms

How to Do Virabhadrasana 2:

Stand with your legs wide apart, one foot turned forward and the back foot at a 90-degree angle or slightly inward.
Bend your front knee and straighten your back leg.
Direct your tailbone toward the floor while keeping your front knee above your ankle.
Extend your arms horizontally, shoulders relaxed.
Gaze forward, beyond your front fingers.
Breathe deeply for 2-5 breaths.
Repeat on the other side.

Variation: Reduce the distance between your feet if you feel tension in your hips or knees.

For more details on Warrior 2 Pose, read this article.

Triangle Pose (Utthita Trikonasana) to Stimulate the Ovaries

Benefits of Triangle Pose during Perimenopause:

Stretches the sides of the body
Stimulates the ovaries
Reduces stress
Tones the oblique and transverse abdominals, responsible for a slim waist.

How to Do Utthita Trikonasana:

Stand with your legs wide apart, one foot turned forward and the back foot at a 90-degree angle or slightly inward.
Extend your torso forward, place one hand on your ankle or the floor.
Rotate your torso toward the ceiling from your navel.
Keep your torso long and shoulders away from your ears.
Extend your other arm toward the sky and lift your gaze.
Hold the pose for 2-5 breaths.
Switch sides.

Variation: Place your hand on a block or the seat of a chair if the floor is too far away.

Goddess Pose (Utkata Konasana) for the Perimenopausal Goddess You Are

Benefits of Goddess Pose during Perimenopause:

Strengthens the pelvis and thighs
Stimulates the reproductive organs
Improves blood circulation
Helps connect with the 2nd Chakra, the center of creativity, emotion, and sexuality.

How to Do Utkata Konasana:

Goddess Pose Utkata Konasana Yes Yoga Sophie

Stand with your feet wide apart and toes turned outward.
Bend your knees outward, keeping your shoulders above your hips (do not lean forward).
Extend your arms in a cactus position or join your palms in front of your chest.
Breathe deeply for 2-5 cycles.

Tip: To keep your shoulders above your hips, direct your tailbone toward the floor and engage your abdominals.

Butterfly Pose (Baddha Konasana) to Relieve Painful Periods

Benefits of Baddha Konasana for Perimenopause:

Stimulates the pelvic organs
Relieves painful periods
Promotes relaxation.

How to Do Baddha Konasana (Butterfly or Cobbler’s Pose):

Butterfly or Cobbler's Pose Yes Yoga Sophie

Sit on the front of your sit bones, join the soles of your feet, and let your knees open like butterfly wings.
Hold your feet or ankles with your hands.
Breathe deeply for 1 to 2 minutes.

Tip: Place cushions or blocks under your knees for more comfort.

💡 Need personalized perimenopause support?
Perimenopause is a unique experience for every woman. To go further, discover the Yoga & Herbal Tea Program designed to support your hormonal and emotional balance with gentle practices and delicious herbal tea recipes.
Or, if you feel stuck with recurring heaviness or want to regain lightness and joy, explore Shamanic and Somatic Healing for an energetic and somatic approach to navigate this transition with support, and to become even more the woman you are.

Cobra Pose (Bhujangasana) to Stimulate the Adrenal Glands

Benefits of Cobra Pose during Perimenopause:

Strengthens the back
Opens the chest
Stimulates the adrenal glands
Improves mood!

How to Do Bhujangasana (Cobra Pose):

How to do Cobra Pose Bhujangasana Yes Yoga Be Well

Lie on your stomach, place your hands on either side of your ribcage.
Extend your torso forward and, pressing into your hands, lift your chest as if trying to lift your navel off the floor.
Press your feet into the floor and direct your tailbone downward.
Keep your shoulders away from your ears.
Stay in the pose for 2 to 5 breaths.

Variation: Keep your elbows slightly bent or move your hands forward on the mat for a lower, gentler version on the lower back.

For more on Cobra Pose, check out this article on Bhujangasana

Legs-Up-the-Wall Pose (Viparita Karani) to Reduce Fatigue

Benefits of Viparita Karani for Perimenopause:

Calms the nervous system
Reduces fatigue and insomnia.

How to Do Viparita Karani (Legs-Up-the-Wall Pose):

Lie on your back with your hips as close to the wall as possible, place your legs vertically against the wall
Extend your arms to the sides, palms facing up, and breathe deeply for 5 to 10 minutes.

Tip: Use a cushion or bolster under your hips for an even more relaxing effect (avoid using a bolster during menstruation).

Yoga Sequence Advice for Navigating Perimenopause with Serenity

With these 6 yoga poses, you have the tools to start your own special perimenopause practice!

You can do the sequence in the order of this article:

1- Virabhadrasana 2, Warrior 2 Pose
2- Utthita Trikonasana, Extended Triangle Pose
3- Utkata Konasana, Goddess Pose or Fierce Angle Pose (yes, “Utkata” means “fierce, difficult, strong”!)
4- Baddha Konasana, Butterfly Pose, Cobbler’s Pose, or Bound Angle Pose
5- Bhujangasana, Cobra Pose
6- Viparita Karani, Legs-Up-the-Wall Pose

Or you can regularly integrate these poses into your usual sequences.

Adapt your Practice to You and Your Perimenopause Experience

Listen to your body: Adapt the poses to your energy level of the day, and use props like blocks if needed
Be regular: 10 to 15 minutes a day is enough to feel the benefits of yoga during perimenopause
Breathe deeply to calm the nervous system and circulate energy.

Yoga and Complementary Approaches for a Positive Perimenopause

Yoga is a powerful tool, and it can be complemented by other approaches for holistic support:

Discover the Yoga & Herbal Tea Coaching: I develop a personalized program of yoga poses, pranayama exercises, and meditations combined with therapeutic herbal tea recipes tailored to your needs. Learn more.

Shamanic and Somatic Healing: To release emotional blockages and regain deep grounding. Particularly recommended during life transitions—including perimenopause! Discover the sessions.

Yoga for Perimenopause: Support for a Transition Period

Perimenopause is a time of transformation that can be experienced with curiosity, greater comfort, and a little more peace, with the right resources and tools. Yoga offers a holistic approach to accompany these changes with compassion, and also gives you power to take charge of your own body and health and regain confidence in yourself.

What poses help you during this phase? Feel free to share with me by message or on Instagram #yesyoga_sophie your practices that support your perimenopause journey.

And if you need personalized support: discover Yoga & Herbal Tea Programs or Shamanic and Somatic Healing to better manage perimenopause symptoms or release blockages you are (finally!) ready to let go of—now is the time!

Book a Free Power Call

Yoga for your period: Queen’s Pose

How to practice yoga during your period? Today we’ll do Queen’s Pose, one of the best yoga poses to do during your menstrual cycle. Queen’s Pose helps relax, recharge your batteries and honor your monthly flow. Ready for royalty? Here we go:

Why practice yoga differently during your period?

Menses are part of Apana Vayu, the “eliminating or downward breath.”

When practicing yoga during the Moon Flow, the invitation is to respect their natural elimination function. We do this by avoiding postures that go against the downward movement (like upside-down poses), and by making our practice more gentle.

More on how to adapt your yoga practice during your period in this article: When the period flows: yoga or no yoga?

And now, here’s the number one posture that ticks all the boxes: Queen’s Pose!

What is Queen’s Pose in yoga?

A Pose Fit for Queens: Supta Baddha Konasana, Reclined Bound Angle Pose or Butterfly Posture

Let’s first set the record straight. Queen’s pose is not a classic asana name! In fact, in classical yoga, the pose considered to be the Queen of Asanas is Shoulderstand (Sarvangasana or Salamba Sarvangasana), and the King of Asanas is Head Stand or Sirsasana.

But Queen’s Pose has so many benefits when you are on your menstrual cycle that it deserves the royal title. And you deserve to be the Queen of yourself!

The pose’s Sanskrit name is Supta Badha Konasana, or Reclined Bound Angle Pose. You may also be familiar with another name for this asana: Reclined Butterfly Pose.

How to do Supine Bound Angle Pose or Queen’s Pose?

Supta Baddha Konasana with bolster — Queen’s Pose – with bolster

Queen’s Pose can be done with or without a bolster. But for extra cushy comfort, I highly recommend a bolster, like in the picture.

So let’s do it! Here are the steps for Supta Baddha Konasana, Supine or Reclined Bound Angle Pose:

Sit on the floor (or on folded blankets)

Place a bolster lengthwise behind you.

For added comfort, you can place a folded blanket behind your head.

Place the soles of your feet together (they do not have to touch completely)

Release your thighs and knees to the sides

Using your hands, lie your back down on the bolster

Place 2 yoga blocks as supports under your thighs or knees if it feels tight inside your thigh

Stay for a few minutes, or up to 10 or 15mn.

If you’d rather do Queen’s Pose without a bolster, here’s how you can set up with a blanket rolled under your neck:

To come back:

Bring your knees together with your hands

Turn on your side and come back to sit

What are the benefits of Queen’s Pose, Reclined Bound Angle Pose?

Queen’s Pose, or Reclined Butterfly has many benefits:

It relaxes the lower abdomen.

It encourages deep breathing.

By relaxing the inner thighs and by extension the pelvic floor and the lower abdomen, the pose also helps relax the organs which work more during the menstrual cycle.

As it is a supine or reclined posture, it helps to relax the entire body, and invites us to prolong the moment of relaxation, because it is so good!

And beyond the physical benefits, Supta Baddha Konasana, Queen’s Pose, teaches us to take care of ourselves during the flow phase of the menstrual cycle.
This is a key moment during which we may feel more tired, but also more open to introspection and intuition. This is very important too!

Not 100% comfortable when in the pose? Below are tips for doing Queen’s Pose, hum… well… like a Queen!

Best tips for Supta Baddha Konasana

1. Lower back or sacrum are sensitive:

Move your buttocks away from the bolster

Or sit on a folded blanket

2. Inner thighs feel tight:

Place 1 folded blanket or yoga block under each thigh to support the leg.

Supta Baddha Konasana with blocks under the thighs

3. Pain or tension in the neck pain in Supta Baddha Konasana:

Place a folded blanket under your head, on the end of the bolster, like a pillow

4. To help your body relax

Try covering your eyes with an eye pillow or an eye mask.
Both help to soothe the body and mind by blocking out light. The eye pillow also adds a nice grounding weight on the eye area, helping soften and relax the eyes.

Contraindications of Supta Baddha Konasana

Are you injured in your knees, pelvis or inner thighs? You may think Queen’s Pose is better avoided. But before you ditch the pose completely, try yoga props as support. Props are your friends: don’t skimp on them!

Try the tips listed above :

Place yoga blocks or as many folded blankets as needed under the thighs to reduce tension in the inner thighs.
Use folded blankets under the buttocks to relieve low back tension, or under the head, to relieve neck tension.

Most often than not, Queen’s Pose is accessible to everyone, with the appropriate supports.

And, if despite the tips and yogic accessories, Queen’s Pose is painful for you, it’s also OK to stop!

In conclusion, the next time you’re on your flow, bring on Queen’s Pose.

The Queen of the Inner Worlds awaits! This is her prescription: do one Queen’s Pose, Supta Baddha Konasana daily when on your period, especially for the first few days.

And you may even want to keep it up every other day of the month to rest and recharge your batteries!

Sit all day? Do these 3 Yoga Poses to counter sitting for a long time

Sitting all day? Feeling like you have fused with your desk chair or your couch? Sitting all day can cause a lots of not-so-fun physical and mental issues. Back and hip pain are just one example. So, here are 3 Yoga Poses for the hips and lower back to counter the effects of sitting all day.

What are the health risks of sitting all day?

When we sit for prolonged periods of time, what happens? Here are the effects of sitting all day on the body and the mind:

Prolonged sitting shortens the hip flexor muscles (the ones at the front of hip, at the top of the front thigh)

It also weakens the muscles of the legs and torso

Can lead to postural and spine misalignment, because let’s face it, it’s hard to stay seated nice and tall all day

May also lead to stiffness in the shoulders and neck, especially if we’re leaning over a screen or desk

Also causes poor circulation in the lower body. This means blood and lymph end up stagnating in the pelvis, legs, and feet.

Many studies also show that sitting for long periods in a chair increases the risk of diabetes, cardiovascular problems and weight gain. Prolonged sitting may also lead to greater risks of developing depression, dementia or cancer… Wow. And this is true for other types of prolonged sitting, like driving.

(yikes that’s a lot! So let’s pause and stand up for a few moments.
OK we can sit down again – if we dare!)

Today we’ll focus on what happens to the hips and lower back when we sit all the time. And more importantly, let’s see what yoga poses you can do to help balance the effects of prolonged sitting!

Sitting all day? Do these 3 yoga poses:

A little goes a long way! Doing these 3 yoga poses at break times can really make a difference.

1- Yoga to counter sitting all day: Anjaneyasana, Crescent Pose

Sitting in a chair for long periods of time shortens the hip flexors, especially the iliopsoas. The hip flexors are the muscles at the front top of the thigh.

Think about it: when we are standing, the angle between the thighs and the torso is 180 degrees (a straight line). But when we are sitting, this angle is about 90 degrees! Talk about a lot less… No wonder sitting shortens the hip flexors over time!

How can yoga help?

Practice: Anjaneyasana, Crescent Pose:

Crescent pose to counter sitting all day by Yes Yoga Be Well

Benefits of Crescent Pose, Anjaneyasana:

Stretches the hip flexors and quadriceps (thigh muscles),

Stabilizes the torso,

Strengthens the muscles of the torso and legs.

For more core and leg strengthening, you can also do Crescent Pose with your knee off the floor:

2- Counter sitting all day with Prasarita Padottanana or Wide Leg Forward Fold

Sitting all day in a chair very often affects posture. Yes, keeping your back and neck long and the curves of your spine aligned for hours is no easy feat! Add craning our necks or leaning over a laptop (or a phone), and what do we get? A posture that’s out of whack and (with time) pain in the neck, shoulders and back.

How can yoga help?

Practice: Prasarita Padottanasana, Wide Leg Forward Fold:

Benefits of Prasarita Padottanasana, Wide Leg Forward Fold:

Stretches the back and helps decompress the lumbar spine (lower back) and cervical spine (neck)

Stretches the hamstrings (the muscles at the back of the legs)

Helps calm the mind and change perspective! That makes Prasarita Padottanasana a perfect pose for a short mental break too!

3- Yoga to counter sitting all day: Baddha Konasana, Cobbler’s Pose or Butterfly Pose

Spending extended periods sitting in a chair often creates tension and poor circulation in the pelvis and hips. This is even more acute if your chair seat is too hard, leans back or is shallow.

How can yoga relax the hips and improve blood circulation in the pelvis?

Practice: Baddha Konasana, Cobbler’s Pose or Butterfly Pose:

do yoga posture Baddha Konasana if you sit all day

The benefits of Baddha Konasana, Butterfly or Cobbler’s Pose:

Stretches the hips,

Stretches the adductors (the muscles on the inside of the legs)

Relaxes the pelvic floor

Increases blood circulation in the pelvis

For more intense hip stretching, here is Baby Grasshopper Pose and Grasshopper Pose!

And so there you have it! Three simple yoga poses that pack a punch to counter the effect of sitting all day! Also remember that simply standing and moving regularly throughout the day will make a huge difference. You don’t need to run a half marathon between each report and meeting. Just move a little, every 20-30 minutes. Get up, stretch, breathe and do these 3 yoga postures!

That’s it for me! I’m standing up now. What about you?

Here’s another mini yoga sequence to do over break time : 3 yoga poses for Energy!

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Grasshopper Pose to energize body and mind!

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Grasshopper Pose opens the hips, twists the spine and strengthens the core. Get your hopper on – with grace and elegance! Here’s how to, step by step.

Benefits of Grasshopper: an all-in-one pose!

Grasshopper Pose is called Parsva Bhuja Dandasana in Sanskrit, which means “Side staff on the arms”. It is also known as Maksikanagasana, Dragonfly Pose.

With legs up in the air, one bent and the other stretched far out to the side, the shape of the pose truly looks a grasshopper ready to jump! That is probably why Grasshopper is the most often used name.

(Note: Dragonfly Pose is also the name for other poses, such as Upavistha Konasana, Seated Wide Angle Pose)

Let’s look at this pose’s many actions:

Hip opening

Spinal twist

Forward fold

Strength in the arms and core

Balance -yep, on your hands

And willpower and patience!

Prepare for Grasshopper Pose

It often takes willpower and patience to practice the this pose. There’s no rushing into this pose but gradual warming and opening of the body with:

Sun Salutations to create heat and wake the body up,

Adho Mukha Svanasana or inversions to lengthen the spine

Twists,

Hamstring opening with forward folds like Uttanasana or Pascimottanasana or Janu Sirsasana,

Hip openers like Malasana, Marichyasana series, or Pigeon, Lotus or Butterfly pose.

Meet the Grasshopper world with Baby Grasshopper Pose!

baby grasshopper pose — Do the Baby Hop first

And then set off to meet the Grasshopper Mother (or Daddy Hopper) in all her splendor!

How to do Grasshopper Pose?

Ready to channel the Queen or the King of Hops?

From the Mountain Pose,

Start with Ardha Utkatasana, Half Chair Pose (or “Funky Chair”): bend the left knee and cross the ankle on the right thigh, while releasing the hips towards the ground and bending the right knee, into Chair Pose

Bring the palms of the hands together in front of the heart

Half Chair Pose - Funky Chair for Grasshopper Pose — Half Chair Pose – Funky Chair

And on an exhale, turn the torso and place your elbow or (better) the upper left arm on the sole of the left foot for Parsva Ardha Utkatasana: Half Twisting Chair Pose

Short break here if you want – breathe!

Half Chair Pose Twist for Grasshopper Pose — Half Chair Pose Twist

Then exhale and release the hands to the floor, shoulder width apart, elbows close to the body

Start transferring your weight from the right foot to the arms: come on the tip of the right foot, find a solid contact between your left foot and the upper left arm, raise your hips

Then lift the right foot, activate the core, keep the elbows close to the torso, and straighten the leg!

There you are, Grasshopper! Breathe!

To get out of the pose, put your foot back on the ground, and gradually untangle your torso and legs to return to center. Do the other side!

Tips for Grasshopper Pose

Warm up!
Place the foot as high as possible on the arm / on the triceps: this helps balance the weight between the torso and the legs
Raise the hips to lift the lower body, and lean forward: this also helps balance of the torso / leg weight
And if it’s not for today: practice Chaturanga, Crow / Crane Pose as well as side Crane and hip-openers to prepare.

Contraindications to Grasshopper Pose

Always practice listening to your body – Grasshopper has very sharp hearing and invites us to listen intently:

This posture may not be appropriate in the case of hip, wrist, back or shoulder issues.

Grasshopper Pose combines many actions: deep hip opening, strength in the arms and torso, forward bending and twisting of the spine. So listen carefully if your body tells you it doesn’t want to go too deep into asana today.

Go for Baby Grasshopper or Crow / Crane Pose instead, as you build up to full Grasshopper!

Hop, hop hop!

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Get into Embryo in the Womb Pose and laugh out loud!

Garbha Pindasana, Embryo in the Womb Pose, is one of those funny-looking yoga poses that make you go mmmmh?!

Yep, you heard it right: Embryo in the Womb Pose. Do baby yogis sit in Lotus Pose (and hold their ears) while in-utero? I don’t know (and definitely not my babies, from what I saw on the ultrascans!), but hey, that won’t prevent us from having fun with this kinda crazy yoga posture.

What is the Embryo in the Womb Pose?

Garbha Pindasana comes from the Sanskrit “Garbha”, uterus or womb, and “Pinda”, embryo. It is a variation of Lotus Pose, Padmasana, or Kukkutasana, Rooster Pose. Basically, Embryo in the Womb Pose is a buttock-balancing Padmasana, with arms going into the (very) small space behind the knees, and the hands coming out in front.

I think a picture here is worth a thousand words:

Garbha Pindasana, Embryo in the Womb Pose

Why do Embryo in the Womb Pose?

Wondering what are the benefits of compacting your body into an itty-bitty ball – like an embryo in the womb – AND trying to balance on your butt while trying to hold on to your ears? Sounds pretty crazy.

Well here goes: the benefits of Garbha Pindasana:

Garbha Pindasana is a deep forward fold, which also requires enough hip opening to do Lotus Pose.

It also works the deep abdominals (to stay in a compact ball).

And Embryo in the Womb Pose also works your sense of humor, because honestly, when you’re trying to get into Garbha Pindasana (or its simpler variations that I’ll post about shortly) in yoga class – or right in front of a mirror, it’s hard not to laugh out loud! Crazy Yogis!

How to do Garbha Pindasana?

Start in Padmasana, Lotus Pose.

If Padmasana isn’t part of your practice yet, you can do a half lotus pose – one leg in lotus, or cross your legs in Sukhasana, with your feet as close as possible just below the knees.

(Important note: don’t force on your knees to get into Padmasana. Work on hip opening instead with postures such as Half Lotus, Marichyasana, Janu Sirsasana, Baddha Konasana, Supine Figure 4 Pose (Thread the Needle), Fire Log Pose…)

Embryo in the Womb Pose Step 1 : Padmasana

From Padmasana, thread your arms through the (tight!) space between the lower legs and the thighs, as if coming into Kukkutasana. Go all the way until the elbow! Sometimes it helps to go sideways, rather than straight. Some yogis also wet their forearms (to help slide). And if you’re a bracelet-wearing yogi like me, take them off!

Garbha Pindasana Step 2 : Thread your arms!

From there, bend your elbows and grab your ears with your hands! I haven’t found my ears yet in Garbha Pindasana, so I put my hands in prayer or gyan mudra!

Then, to come out of Garbha Pindasana, put your hands on the ground and pull your arms out from your Lotus. OR, stay in the pose, curl up into a tighter ball, and roll back and forth on your yoga mat. You can also roll in a circle – usually done clockwise in the Astanga Yoga first series. It’s a super nice back massage and a very energizing movement!

Who’s a Happy Embryo after rolling around in Garbha Pindasana?

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When the period flows : Yoga or no Yoga?

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Yoga and menstruation: When the Flow is on, to Yoga or not to Yoga, that is the question. Keep up the same practice or shake it up for this time of the month? How to honor your moons – and your feminine! – with yoga? Let’s see what flows best with the moony-moons.

Yoga or no yoga during your period?

If you practice Astanga Yoga, there’s no secret. Astanga Yoga’s rule is: no practice during menstruation!

Yep, you’re off! Astanga Yoga is vigorous and puts a lot of emphasis on Muladara Bandha (Pelvic Lock) and Uddiyana Bandha (Abdominal Lock). These locks cause Prana to go UP into the body instead of letting it go DOWN.

If you’d rather keep up the practice during your period, just adapt it! Go for a different flow (pun intended), a more Yin, restorative, internal practice. In short, 2 words : self-care!

How to practice yoga during your period? What postures to avoid?

I love that yoga gives us the possibility to adapt the practice and honor our moon cycle. In doing so, we recognize their place in our lives and in the natural cycles of the Earth and we nourish ourselves.

Here are the main ideas for going with the Flow:

1- Relax the belly and the uterus

How to relax the belly and uterus?

Avoid active twists in the lower abdomen, such as Marichyasana C (sage Marichi’s pose), Parivritta Trikonasana (Revolved Triangle Pose) or Parivritta Parsvakonasana (Revolved Side Angle Pose). Go for less intense twists (like the easy variation of Marichyasana C instead of the classic version).

Go easy on the ab work: Plank, Chaturanga Dandasana, Navasana (Boat Pose), and arms balances (these poses usually involve engaging the deep abdominal muscles) like Bakasana (Crane/ Crow Pose), Eka Pada Koundinyasana (the “Flying Splits) and variants.

Instead, opt for poses that help relax the belly, like Balasana or Adho Mukha Virasana (Child’s Posture), gentle forward folds like Pascimottanasana, and supine postures like Savasana.
Here’s yoga for menstruation in a nutshell: when you’re flowy, go easy and soften your belly!

2- Go with the direction of your menstrual flow

How to honor the direction of the menstrual flow ?

So, our periods flow … downwards, right? When the moons are on, we do our best not the go against gravity. That means no inversions – poses where the pelvis is higher than the heart, and poses with legs up in the air. This means Sirsasana (Headstand), Salambar Sarvangasana (Shoulderstand) and other inversions will have to wait a few days.

Some yoginis avoid Adho Mukha Svanasana, (Downward Facing Dog) on the first couple of days of menstruation (because the pelvis is higher than the heart). Others do not (because Downward Facing Dog stretches the lower back and stomach and this can relieve menstrual pain). The best is to see what works for you.

We also honor the downward menstrual flow by avoiding Uddiyana Bandha (Abdominal Lock), which very actively lifts the uterus. In the same way, go easy on Kriyas (purification exercises) like Nauli Kriya (Belly Churning) during the first days.

Self-Care during your period

Yoga is not just about pushing the limits with increasingly difficult postures. Yoga is also, foremost, an art of self-care. So when the moons come knocking, do yoga the way it supports you best.

I’m sure you know how to take care of yourself! Here are some yoga ideas for inspiration:

Change your yoga routine when you bleed!

If you go to class, maybe go for a gentle class instead of a very active one. Think Yin Yoga or Restorative Yoga. If you are an experienced yogini, it could be a great time to attend a beginners’ class rather than your regular one.

Practice twists and abdominal strengthening poses gently, replace inversions by supine or seated poses. Ask! Your teacher can suggest alternative poses that go with his/her sequence.

Or choose a kirtan (chanting), gentle pranayama, or meditation class. This is a great time of the month to discover other ways of practicing yoga!

Practice a “special moons” menstruation yoga sequence

Are there specific yoga sequence to support menstruation? Yes! I’ll post a mini sequence for home practice soon.

In the meantime, here’s the Queen of all Period Poses! Supta Baddha Konasana, Supine Butterfly Pose (or Supine Bound Angle Pose) helps relax the stomach, uterus, ovaries, and overall induced deep relaxation. Now who’s the Queen?

Supta Baddha Konasana, Bound Angle Pose — Supta Baddha Konasana – Reclined Bound Angle Pose – your best friend during your period!

Check out Pranayama (yogic breath exercises) that are a great way to honor yourself and your period.

And if you love my articles and want to support me, you can buy me a tea here on Buy Me a Coffee. Thank you!

How to do Savasana, Yoga’s most difficult pose

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Savasana, yoga’s toughest pose?

A friend of mine comes to yoga class with a T-shirt that says “I came for Savasana”. It always makes me laugh, because I’m probably more often in class determined to work hard on crazy inversions!

After all, what could be easier than lying down and doing nothing?

Aha! Well, Savasana (pronouced shavasana) or Corpse Pose (or Final Resting Pose, as I also call it in my classes), is often considered the most difficult of all yoga poses!

Why? Lie down and see for yourself! Thoughts start zooming through your mind at full speed. Muscles refuse to surrender to the mat. Or perhaps savasana sends you straight to sleep (and now you’re snoring!).

Savasana, yoga’s most important pose

Tempted to skip Savasana at the end of practice? Don’t make that yogic mistake: Savasana allows the body to rest and relax deeply, integrate your yoga session, and connect with yourself. And don’t we all need some down time?

Mmmm! Yum! Let’s go?

How to do Savasana for a queen:

– Lie down on your back, and notice how you feel before adjusting.

– Adjust the pelvis so that it is neutral (lower back not arched nor flat on the mat).

– Adjust the head so that it is straight, neck extended, shoulders away from the ears. If you want, put a folded yoga blanket under your head.

– Extend your arms along your body with space between your side body and arms. Turn your arms so that the palms of your hands face the sky.

– Let your breath flow. Soften your body.

– Sink into your mat.

– Welcome to yourself!

– To transition out of Savasana, start by waking the body gently.

– Return quietly to a sitting position.

Want to decline Savasana in an infinity of ways (or nearly!)? There are lots of Savasana variations, we’ll talk about in another post.

Are you addicted to the peace that Savasana brings? Or do you just need some rest ? Discover the benefits of Restorative Yoga, perfect for nourishing and recharging deeply (post in translation).

Are you pregnant? After the 2nd trimester, you may not feel great to lying flat on your back. It may compresses the vena cava and may not be pleasant for you or your baby. Very soon, I’ll post How to do Savasana when you’re pregnant. Look out for it!

Welcome Spring with BABY GRASSHOPPER POSE!

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Warm up to spring with fun and invigorating Baby Grasshopper Pose! Read on and hop on your mat!

WHAT IS BABY GRASSHOPPER POSE?

Baby Hopper pose isn’t a yoga classic – but may become one day! Plus, it’s fun to do!

It also stretches the legs and hips. The forward fold and slight twist fire up the abdominal muscles, wake the body up and massage the belly area.

This pose is an easier variation of Grasshopper Pose, a twisting arm balance. Grasshopper Pose is a strong hip opener, and requires a little more core strength.

We’ll keep “Mom Grasshopper” Pose for another post. For today, we’ll keep the Baby!

(note: we’re not talking about Salabhasana, Locust Pose, sometimes also called Grasshopper)

step by step to baby grasshopper pose yoga — Welcome Spring and Baby Grasshopper Pose

HOW TO DO BABY HOPPER POSE?

Start by warming up and stretching the hamstrings and hips. You can do some Sun Salutations and seated postures such as Pascimottanasana (seated forward fold) or Marichyasana C (seated twist), for example.

When you are ready to get your Baby Grasshopper hopping:

1. Sit on the floor, legs stretched out in front of you.

2. Cross your left leg over your right thigh, and place your left foot on the mat just outside the right knee.

3. Turn your torso to the right.

4. Bend your elbows and place the palms of your hands on either side of the left foot.

5. Lean forward towards the floor.

how to do baby grasshopper pose yoga — Baby Grasshopper Pose Prep

6. Hold your right foot (the foot of the straight leg), with your left hand (the hand closest to the right foot).

7. Keep leaning towards the floor, lift the pelvic floor up into your body, use your abs, lift your hips. And there you go : you are a Baby hopper!

Have a hopping weekend!

Stay away from the SNIFFLES with BRIDGE POSE, Setu Bandha Sarvangasana

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It’s cold, flu and sniffles season! Say no to winter bugs and boost your immune system with Bridge Pose, Setu Bandha Sarvangasana.

Yoga for immunity Bridge Pose Setu Bandha Sarvangasana

Note : Practice in a SHIRT in Cold Weather!

BRIDGE POSE FOR LYMPH CIRCULATION

The lymph plays an important role in the immune response. It transports white blood cells, picks up pathogens it finds on its way and bring them to the lymph nodes, where they are eradicated.

Unlike the blood -which is set in motion by the heart, lymph doesn’t get pumped to circulate. It moves mainly under the action of gravity and muscle contractions.

In other words: Move your bod’ to move your lymph. Bonus points if you get yourself upside down to get stuff moving even more!

In Bridge Pose, Setu Bandha Sarvangasana, not only are you moving your body, you are also going upside down! This gets your lymph to flow from bottom to top, collecting all the little germs and delivering them to the lymph nodes. EXPRESS.

BRIDGE POSE FOR BREATH AND DIGESTION

Setu Bandha Sarvangasana opens the chest: your breath deepens and nourishes your body fully, allowing your immune system to function optimally.

Also, Bridge Pose stimulates digestion. And a happy gut eliminates pathogens better. Be sure to pamper your digestive track with yoga!

HOW TO DO SETU BANDHA SARVANGASANA, BRIDGE POSE?

yoga for winter immunity bridge pose setu bandha sarvangasana

Bridging the gap between your health and yoga is as easy as Setu Bandha Sarvangasana!

– Lie on your back, arms at your sides, knees bent and feet on the floor at the width of the pelvis.

– Press your feet and arms into the ground.

– Lift the pelvis and direct your tail bone to the back of the knees.

– Interlace your hands on the mat, if you want.

– Keep your thighs at the width of the pelvis, and continue to direct your tailbone towards the back of the knees.

– Lift the sternum.

– Breathe!

– To get out of Bridge Pose, release the interlace of your hands and release your spine to the floor one vertebra at a time.

Go Deeper: Take care of yourself with:

– Boost your immunity with turmeric-ginger tea! (to be posted soon -still translating!!)

– Go upside-down! All about the benefits of inversions, and Downward Facing Dog, one of yoga’s favorite inversions! (also soon to be posted)

– Get your lymph moving with these 3 Postures for Energy (yay! Already translated!!).

– Open your heart more with Bhujangasana, Cobra Pose!

Balance YIN and YANG with Ardha Chandrasana, Half Moon Pose

Be both powerful and light with Ardha Chandrasana, Half Moon Pose! Stand on one leg and honor the half-moon in the sky this week.

WHAT IS ARDHA CHANDRASANA?

In Sanskrit, “Ardha” means “half, semi” and “Chandra” is the moon!
Ardha Chandrasana is Half Moon Pose.

HARNESS THE HALF MOON’S ENERGY

This week, half the moon is lit up, and the other half is in the shadows.

Half-Moon energy is the balance of light and shadow, Yang and Yin, masculine and feminine.
Half-Moon Pose combines Yang and masculine physical strength, with Yin and feminine grace. Yang light, and Yin shadow.

Balancing on one leg kind of upside-down AND gracefully opening your body all the way to the tips of your toes? Yep, that sure calls for power and elegance!

How to do Ardha Chandrasana?

Power and Grace in Half Moon Pose!

Traditionally, Half Moon Pose is entered via Utthita Trikonasana, Triangle Pose. You can also start in Warrior 2 (Virabhadrasana 2) if you prefer.

– Choose your starting posture: Utthita Trikonasana or Virabhadrasana 2,

– Bend your right knee,

– Step your left foot forward,

– Put your right hand on the ground, in front and to the right of your right foot (use a yoga block if the floor is too far).

– Keep your right foot and knee pointing forward and straighten your right leg.

– Float the left foot off the ground, and stretch your left leg.

– Turn the torso to the left, turn your head to look up, stretch your arms open.

– Breathe!

– To exit Ardha Chandrasana, bend the right knee, place the left foot on the ground, and return to Utthita Trikonasana, Triangle Pose, or Virabhadrasana 2, Warrior 2.

Then do Half-Moon Pose to the left!

The benefits of Ardha Chandrasana Half-Moon Pose

– Stretches the legs, groin, and lower back.

– Tones the legs and torso.

– Uplifts! By opening the chest and shoulders and … by seeing things from a different angle, head down!

– Improves balance and sharpens focus.

– Relieves premenstrual and menstrual pains.

– Relieves pressure in the pelvis during late pregnancy.

– Stimulates digestion.

– Relieves certain lumbar and sciatic pains.

Tips for an ecstatic Half Moon Pose:

My lower back hurts!

Draw the tailbone towards the back foot so as not to over-arch your spine.

I keep falling in Half-Moon Pose!

Focus on a point on the floor instead of upwards. Very soon you’ll be gazing at the sky too!

You can also bend the leg you are balancing on, to keep steady. Straighten the knee slowly when you find your balance.

If you keep falling, you can do Ardha Chandrasana with your back against a wall.

I can’t turn in Half-Moon Pose!

Try Ardha Chandrasana with a block under your right hand.
Or do Half Moon Pose with your back against a wall so you can turn the torso without losing balance.

Contraindications to Ardha Chandrasana

Neck pain ?
Look on the ground, or in front of you, instead of up to the sky.

In case of advanced osteoporosis or very low blood pressure, do Ardha Chandrasana your back against a wall, to limit the risk of falling.

Half Moon Pose is stimulating!
If you have trouble sleeping avoid Ardha Chandrasana before going to bed. Also, avoid Half Moon Posture if you have a migraine.

Enjoy moon gazing! May the half-moon bring you balance between your shadow and light.
See you soon!