Yoga Pose To Relieve Menstrual Cramps – Supported Resting Butterfly

Yoga pose for menstrual cramps

This forward fold is a pose of surrender, is very calming to the nervous system, and is a great yoga pose to relieve menstrual cramps. As your stress level lowers, the low back and hips gently stretch away tension and strengthen the energy flow of the legs. This pose is helpful to relieve menstrual cramps, lower blood pressure and insomnia. With each deep breath, the digestive organs are being gently massaged, stimulating digestion and improving abdominal organ function.

While practicing this pose, the first chakra—the root chakra—and the second chakra—the sacral chakra—are gently brought back into balance. The ability to ground is increased, thereby banishing fear in the body.

Feeling comfortable in the body, feeling worthy of prosperity and feeling safe and secure enough to let go and relax are developed as the root chakra energy balances. Emotional intelligence has the space to grow. The abilities to create healthy boundaries and gracefully move with the flow of life, without resistance to change, are enhanced as the sacral chakra opens.

Supported Resting Butterfly

(seated on blanket, long rectangle fold, resting torso on bolster and blanket, long rectangle fold)

Supported Resting Butterfly

(seated on blanket, long rectangle fold, resting torso on bolster propped on yoga block, head on blanket, square fold, turned to one side)

Supported Resting Butterfly

(seated on blanket, long rectangle fold, resting torso on bolster propped on yoga block, forehead on blanket, square fold)

Yoga for Menstrual Cramps

Instruction

• Sit on a folded blanket (long rectangular fold) with the soles of the feet together, knees open out. The legs will form a diamond shape. Draw the sit bones back and rock the pelvis forward.
• The closer the heels are to the groin, the more intense the stretch will be. I encourage you to take a wider butterfly, drawing the heels further away from the groin, because this is a long hold and intensity will build as you rest.
• The closer the heels are to the groin, the more intense the stretch will be. I encourage you to take a wider butterfly, drawing the heels further away from the groin, because this is a long hold and intensity will build as you rest.
• Place your bolster vertically, stacked with blankets (long rectangle fold), resting on the legs and feet.
• If you need a higher support, place a block under the bolster, close to the toes. The other end of the bolster will rest between the legs on the earth. The bolster will be at an angle. Place a folded blanket (small square fold) on top of the bolster and rest the forehead down. You can also turn the head to one side. Be mindful of what feels better on the neck.
• Take an inhale and lift the ribs out of the waist and as you exhale, fold down onto the support.
• Let the shoulders melt down the back and make any adjustments you need before coming to stillness.
• Take slow and soft breaths. Imagine you can breathe in through the crown of the head down to the hips and exhale out from the hips into the earth. Release any tension and holding in the hips, slowly opening up the low back.
• Hold for 5-8 minutes. If the head is turned to one side, be sure to split the time equally between each direction the head is turned.
• To release: Bring torso back to center and clear props away. Hands come to the outside of the legs and gently draw the knees together as you straighten the legs. Bring the hands behind you and gently shake out the legs and circle the ankles.