Practice During Your Cycle

During the days just prior to and during your cycle, you have a chance to learn a lot about what touches you and what shakes you. A short, potent practice helps you slow, strengthen and support during this time. Explore and release using props with poses like virasana, gomukhasana, and janusirsasana. Finish with a virasana meditation. Props Needed: Two blocks and a blanket.

Move into stillness with this delicious flow class for your cycle. Release tension, open up your hips and feel whole and ready to be present and steady during this time. Props Needed: A blanket.

Women, are you PMS'ing or on your cycle? Get your moon glo on, nourish yourself, honor yourself, get a more positive outlook, and soothe your lower body through femur rooting hip openers, seated poses, gentle belly massaging back bends and restoratives. Props Needed: Two bolsters (or blankets stacked as an alternative), two blankets and a strap.

Ever feel hormonal, bloated or suffering from PMS? Fear not, you're not alone and yoga is here to make you feel like you again. This sequence is designed to ease you through your moon cycle and leave you refreshed and closer to your normal self. Enjoy, breathe and re-boot. Props Needed: A bolster, a block, a strap and one to two blankets.

30 minute practice for the time of your cycle; including optional breathing practice, supine poses, two standing poses and supported poses. Excellent for relaxing muscles and nerves, for easing pain and inflammation in your joints, and creating space between and amidst your often disturbing parade of thoughts. This practice will make you feel closer to yourself, which is important at this time.

Conquer 'that time of month' with this restorative sequence designed to help sooth uncomfortable sensations that you may feel during your cycle. Also practice poses that assist your emotional outlook, elevating your mood due to PMS and not feeling your best.

P.M.S and times of stress can be so overwhelming that you feel stuck and closed in. This meditation and light meditative flow focuses on creating space in your body and mind while moving stuck emotional energy. Simple sun salutations (surya namaskara) and light hip openers get things flowing. Practice finishes with bridge and spinal twist. No savasana so please make time if you'd like it. Props Suggested: A blanket and a bolster.

This series releases tension in the ovaries and enhances circulation to the pelvic region. It helps balance sexual energy. Practice when you need relief from the effects of pre-menstrual tension. Come home to yourself. Balance your endocrine system and feel better! Props Needed: 2 blankets and 2 blocks.

The time of our cycle is a chance to reconnect to ourselves, and to release what no longer serves us in order to amplify gratitude in our bodies. Consciously ground and root down, sourcing the downward movement already at work. No matter how confusing or challenging this time may be, rather than resist it, may this sequence help us to release what can be let go and cultivate thankfulness for our bodies, our hearts, our intuition, and our sisterhood as women.

Comfort your body during your period by slowing down and moving mindfully. This class will focus on easing cramps using compression. You'll draw inward toward your center in child's pose, cobra, chair twists and poses that hug in the knees. Your senses and feelings are heightened right now, and rooting back into the body can help. Props Needed: A block.

Encourage energy and ease throughout your body if you feel moody, irritated, or frustrated from PMS. In Chinese Medicine, detoxing the liver meridian will help move Qi (energy) and flush out toxins that can create uncomfortable moods. You'll visualize clearing out this meridian while encouraging a free flow throughout the body on a microscopic level. Props Suggested: Something comfortable to sit on.

If you're on your menstrual cycle but don't want to take a full-on break, this class will keep you moving without compressing or crunching the sensitive area of the core. Flow through vinyasas and warrior poses with a little extra gentleness, placing your knees down in chaturanga and maintaining some ease in chair pose and lunges. You'll get an active practice while still showing your body some TLC, then cap it off with an indulgent supta baddha konasana with blocks under the knees. Props Needed: Two blocks.

Ever feel hormonal, bloated or suffering from PMS? Fear not, you're not alone and yoga is here to make you feel like you again. This sequence is designed to ease you through your moon cycle and leave you refreshed and closer to your normal self. Enjoy, breathe and re-boot. Props Needed: A bolster, a block, a strap and one to two blankets.

Find some relief with a cozy flow that incorporates a bolster, but stays moving for the most part. Begin with alternate nostril breathing to settle your body and mind, then flow through sweet chest and hip openers and soothing forward folds. You'll end with some restful restorative postures, including goddess with your bolster. Props Needed: A bolster or two blankets.

This slow and mindful class is specifically for the female cycle. Menstruation is hardly mentioned in American yoga practice, except when cautioned on what poses not to do. This class eases the emotional, mental, and physical challenges that come with the monthly cycle. Learn to release tension in the abdomen with Lateral Standing and Supine poses and relax the nervous system to restore balance in the body. Props Required: A wall, bolster, 3 blankets, 1 block, and 1 strap.