Essential Steps to Menstrual Health | Wai Lana

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1

Other Secrets

While an unhealthy diet can exacerbate symptoms of pain, nausea, mood swings, bloating, and headaches, a wholesome yoga diet nourishes the entire body and supports hormonal balance. See the helpful tips below.

Herbs

Consult your healthcare practitioner to see if these are right for you.

Ashwagandha: Helps to reduce stress and balance hormones.
Shatavari: May help relieve pre-menstrual symptoms and supports reproductive health.
Guggulu: This herb helps to regulate menstruation.
Aloe vera gel: One week before menstruation, take 1 tablespoon three times a day. Aloe vera supports hormonal balance and helps moderate menstrual irregularities.
Motherwort: This herb is a uterine tonic which promotes blood circulation and regulates menstruation, reduces muscle cramping, and helps relieve premenstrual tension and discomfort. It can also treat irregular menstruation and dysmenorrhea.
Angelica: Nourishes the blood and promotes blood circulation, regulating menstruation, relieving pain, moistening intestines, and relaxing bowels.
Chinese ginseng (also called notoginseng or Tian Qi): Regulates chi and blood, relieving pain and regulating menstruation.

Vitamins & minerals

B vitamins: May help reduce the severity of cramping and mood changes.
Zinc: Supports the immune system, brain function, and can help with mood swings.
Magnesium & calcium: If you are not eating enough foods rich in these minerals, you may like to take a supplement.

2

Alleviate PMS

Yoga Relaxation/Abdominal Breath 1

Yoga Technique

3:15

Cannonball

Yoga Technique

3:51

Wide Angle Forward Bend

Yoga Technique

3:29

Summit Pose

Yoga Technique

2:47

Lying Waterfall Variation

Yoga Technique

2:21

Quick Stretches to Ease PMS

Yoga Session

14:28

In the week leading up to your period, practice these gentle poses to help ease mood swings. Women can be emotionally fragile before and during menstruation, so it's important to take some time out.

Practice Guidelines

Before starting your yoga asana practice, please read the Practice Guidelines for helpful tips.

Self-massage with lavender oil

Before and during your menstrual cycle, gently massage a few drops of our Lavender + Jojoba Oil Blend onto your abdomen, lower back, and soles of your feet to help you relax.

3

Ease Stress for Menstrual Health

Abdominal Breathing 1

Yoga Technique

4:04

Cat Stretch

Yoga Technique

2:46

Alternate Leg Stretch

Yoga Technique

4:26

Sacrum Massage

Yoga Technique

2:58

Butterfly Relaxation

Yoga Technique

4:25

The exercises in this step are specifically meant for practice during menstruation to help relieve physical and mental stress. Chronic stress affects the nervous system and obstructs the flow of chi (energy) and blood through the body, including the reproductive organs, which can interfere with menstrual function, causing problems and discomfort.

Take it easy

Some women like to take a break from their yoga asana practice while menstruating, and that’s fine. If you want some light exercise, choose a few of the above techniques or do the short, gentle sessions.

Avoid inversions

Don't do any inverted poses during menstruation.

Practice all month

You can practice these stress-relieving poses and sessions throughout the month as well.

4

Prevent & Ease Menstrual Discomfort

Ribcage Breathing 1

Yoga Technique

2:07

Dynamic Simple Backbend

Yoga Technique

2:03

Wide Angle Forward Bend

Yoga Technique

3:29

Hip Opener

Yoga Technique

3:32

Breath Awareness & Meditation

Guided Meditation

7:39

Ease discomfort and prevent tension from accumulating in the pelvic region with these techniques and sessions. They can be practiced during your period and throughout the month.

Yoga blocks

Two yoga blocks may help your poses in the Prevent & Ease Menstrual Discomfort and Breathe & Stretch sessions.

5

Balance Your Hormones

Complete Yoga Breathing 1

Yoga Technique

4:50

Easy Spinal Twist

Yoga Technique

3:35

Bulldog

Yoga Technique

3:18

Cobra Stretch

Yoga Technique

4:17

Summit Pose

Yoga Technique

2:47

Butterfly Hip Stretch

Yoga Technique

3:02

Lying Waterfall Variation

Yoga Technique

2:21

FULL BODY HORMONE BALANCING

3 tracks

When you’re not menstruating, try these exercises to help you maintain a healthy hormonal balance throughout the month. The specific techniques in this step stimulate hormone-producing glands to help keep them functioning properly.