Written by Ana Davis
Theme: menstrual / women’s health
Benefits: balances hormonal system, tones reproductive organs, promotes healthy menstruation, calms the mind and nervous system, nourishes the digestive system.
1. Supta Baddha Konasana (reclining bound angle pose) – 5 minutes
2. Supta Virasana (reclining hero’s pose) – 3-5 minutes
3. Baddha Konasana (seated bound angle pose) – 1 minute
4. Supported Upavista Konasana (wide-angle pose) – 3-5 mins
5. Supported Supta Padangastustana (supine leg stretch pose) –
Version B – supported leg to the side, inner thigh stretch – 2-3 minutes each side
6. Janu Sirsasana (supported head-to-knee pose) – 3 minutes each side
7. Pascimottanasana (supported full forward bend) – 4 minutes
8. Setu Bandhasana on bolster – 5 minutes
9. Adho Mukha Virasana (supported forward hero’s pose) – 4-5 minutes
10. Savasana (corpse pose) – can do with calves on chair – 5 minutes
11. Seated Nadi Shodhana – alternate nostril breath – 5 minutes
Sequence by Ana Davis, yoga teacher and teacher trainer, specialising in restorative yoga and pre- and post-natal yoga.
For further explanation of restorative Yoga, read ‘Restorative yoga: the art of rest‘.
Photos by Colin Clements, Australian Yoga Life, and Miranda Burne.
