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This is an asana sequence for menstruating women or for those who want a quiet practice. The poses should be done in the order given. Hold each posture for the timings indicated in the parentheses. The most important element in this practice is to work calmly and quietly, without straining in the poses. The illustrations are intended to remind you of what each pose looks like. For a more complete explanation, consult Light on Yoga by B.K.S. Iyengar or Yoga: A Gem for Women by Geeta S. Iyengar, or your teacher.
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Supta Virasana: 5 minutes
Use a bolster and/or folded blankets to support your back and neck as necessary. Arms may be over the head or by the sides. |
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Supta Padmasana: 3-5 minutes each side
Use support behind your back. neck and/or under your legs. as necessary. If full padmasana position is not possible, put legs in half-lotus.
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Supta Baddha Konasana: 7-10 minutes
Tie belt tightly around top of pelvis and under feet. Use a bolster and/or folded blankets to support your back and neck as necessary. |
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Forward Bends: 2-3 minutes on each side unless noted
In all of the following postures, the forehead must be supported on a blanket, bolster. block or chair seat, depending on your flexibility. ln bent leg poses, support knee if necessary.
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Janu Sirsasana
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Ardha Baddha Padma
Pachismottanasana
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Triang Mukhaipada
Pachismottanasana
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Upavistha Konasana
2-3 minutes each - right, left, center
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Pachismottanasana
5 minutes
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Supported Backbends: 10-15 minutes
The following two backbends can be done with different prop setups.
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OR
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Viparita Dandasana
On backbender (left) with head on bolster, or on chair (right) with rolled mat or blanket under low back for additional support. |
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OR
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Setu Bandha Sarvangasana
On bench (left) with thighs belted together and blankets or bolster under shoulders as needed. Elevate feet to relieve low back pain. Or, use two blocks (right) - one under pelvis just below the waist and the other under the heels. Feet should be flat against wall in this version. Shoulders reast on folded blanket(s). Place blocks on a sticky mat if they slip. |
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Savasana: 10 minutes
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