Yin Yoga For Painless Menstruation

What is Yin Yoga?

Yin Yoga is interesting practice because it involves getting into a pose and holding it for a longer time. While other, more active types of yoga require building heat, and coordinating breath with muscle contraction and relaxation, Yin Yoga requires one to stay cool, move slowly, find an edge of a stretch and simply relax into stillness in that stretch. Observing breathing and thoughts instead of controlling them. This practice is very beneficial not only during your monthly period but also after giving the birth and during pre-menopause.


1. Dangling


Photo credits: Yoga Journal


Getting into the pose:
Stand up, with the feet hip-width apart. Bend your knees and fold forward. Clasp the elbows with the opposite hands.

Coming Out of the pose:
Bend your knees a bit more and release your hands to the floor. Slowly roll up. This is often called Rag Doll.

You can place your hands onto your shins and come up halfway, then fold back down. Do this a couple of times, and when you feel ready, come all the way up with a straight back.


 2. Butterfly


Photo credits: Pinterest


Getting Into the Pose:

From a seated position, bring the soles of your feet together and then slide them away from you. Allowing your back to round, fold forward, lightly resting your hands on your feet or on the floor in front of you. Your head should hang down toward your heels.

You can place your hands onto your shins and come up halfway, then fold back down. Do this a couple of times, and when you feel ready, come all the way up with a straight back.


 3. Child’s Pose


Photo credits: YinYang Yogis


Getting Into the Pose:

Begin by sitting on your heels and then slowly fold forward, bringing your chest to your thighs and your forehead to the earth. Many students love to place a bolster under their chest.


4. Frog



Photo credits: Lauren Schwaiger


Getting into the pose:

Start in Child’s Pose and slide both hands forward, separate the knees, but remain sitting on the heels. This is also known as the Tadpole.



  1. Half Frog: Lift the hips higher, until hips are in line with knees, keeping feet together.
  2. Full Frog: separate feet as wide as the knees.
  • Extend one arm at a time, which is safer than extending both arms forward. The other arm can be bent with the head resting on the forearm.
  • Allow the hips to come further forward if the pressure in groin or hips is too severe.
  • Alternately, keep toes together and allow hips to go backwards.
  • May rest the chest on bolster, to relax upper body.
  • If the shoulders are uncomfortable, spread the hands wider apart.

Coming out of the pose:

Either sit back into Child’s Pose or slide forward onto your belly, bringing your legs together.


5. Squat



Photo credits: Styles At Life


Getting into the pose:

Start by standing with the feet hip-width apart. Squat down and bring your arms in front of you, hands in prayer and elbows pulling lightly against the knees or shins.

Coming Out of the Pose:

An easy exit is to just sit down and then slowly straighten the legs out in front of you.

A more challenging exit is to come to Dangling by straightening the legs and folding forward. As you straighten the legs, align the feet so that they are pointing in the same direction as your knees.



Shavasana symbolizes the end of your practice – a natural completion to the journey you have been on.


Directions (Additional Tips)

Find the first edge (or stretch-feeling) of the pose and then hold it until your body allows you to relax deeper. Avoid forcing yourself deeper as your body will resist. Use props as needed to support yourself and if you feel numbness or tingling, back off or come right out of the pose. Don’t worry either about being in the “right” position – just shift around until you find a position that feels good for you, set a timer and stay as still as you can. Like magic, your body will sink comfortably into the pose. Move slowly from pose to pose. Hold each pose for 2-3 minutes or even longer. Wear comfortable clothes that allows you to breathe easily – avoid tight pants.



PS: Conscious shoppers may try yoga pants from bamboo knits made in Singapore. for 10% off all orders over S$50 use coupon code PSLOVE.

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