Bridge Pose to Snail

Описание: In honor of Yoga Awareness Month this September, we're continuing our 30-day challenge! Join us for a series of yoga flows, each 5 minutes or under, designed to help you feel your best during your menstrual cycle.

*Day 4: Bridge Pose Variation*

Bridge Pose (*Setu Bandhasana*) is a fantastic, gentle inversion and mild backbend that offers significant relief for menstrual symptoms.

*How to do Bridge Pose:*

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart, and heels close to your glutes.
2. Your arms can rest by your sides with palms down.
3. On an exhale, press your feet and arms into the floor and lift your hips towards the ceiling.
4. You can keep your hands flat, interlace your fingers beneath your back, or slide a block under your sacrum for support (Supported Bridge Pose).
5. Hold for several breaths, then slowly lower your hips back down.

*Benefits of Bridge Pose for the Menstrual Cycle:*

*Relieves Cramps & Lower Back Pain:* Gently stretches the abdomen and spine, releasing tension.
*Improves Pelvic Circulation:* The mild inversion encourages fresh blood flow to the reproductive organs.
*Calms the Nervous System:* Activates the parasympathetic nervous system, reducing anxiety and mood swings.
*Combats Fatigue:* Energizing without being strenuous, helps to lift low energy levels.
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*Other Poses Mentioned & Their Benefits for Menstrual Cycle (with important considerations):*

*Inverted Legs Up The Wall (Viparita Karani):*

*How to do it:* Sit with one hip against a wall, then swing your legs up the wall as you lie back, resting your torso on the floor. You can place a cushion under your hips.
*Benefits:* Reduces swelling and fluid retention in legs, soothes tired legs, calms the nervous system (excellent for anxiety), alleviates lower back pain, and gently improves circulation without intense inversion. *Highly recommended during menstruation.*

*Shoulder Stand (Salamba Sarvangasana):*

*How to do it:* (Advanced pose, often preceded by Bridge Pose). From your back, lift your legs and torso, supporting your back with your hands as you extend your legs towards the ceiling, aligning your body vertically.
*Benefits (with caution):* May stimulate endocrine glands for hormonal balance and calms the nervous system.
*Important Menstrual Cycle Note:* *Generally not recommended during the heaviest days of menstruation* due to the traditional belief of disrupting apana vayu (downward energy flow) and potential pressure on the pelvic region.

*Plow Pose (Halasana):*

*How to do it:* From Shoulder Stand, slowly lower your legs over your head until your toes touch the floor behind you. Your hands can remain on your back or interlace on the floor.
*Benefits (with caution):* Similar to Shoulder Stand, can stimulate endocrine glands and deeply calms the nervous system. Stretches the spine and hamstrings.
*Important Menstrual Cycle Note:* *Generally not recommended during the heaviest days of menstruation* for the same reasons as Shoulder Stand (disruption of apana vayu and abdominal compression).

*Snail Pose (Yin Yoga variation of Plow Pose):*

*How to do it:* Similar to Plow Pose, but held passively for a longer duration (3-5 minutes), allowing gravity to deepen the stretch.
*Benefits (with caution):* Profoundly relaxing for the nervous system, deep release of tension in the spine and lower back, potentially stimulates endocrine glands.
*Important Menstrual Cycle Note:* *Generally not recommended during the heaviest days of menstruation* due to intense abdominal compression and the apana vayu considerations for inversions.
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