Restorative Yin Yoga for Menstrual Cramps | 20-Minute Gentle Practice (In Bed) скачать в хорошем качестве

Restorative Yin Yoga for Menstrual Cramps | 20-Minute Gentle Practice (In Bed)

Struggling with period cramps, pelvic tension, or lower back soreness?This gentle 20 minute Yin Yoga practice is designed to support your body during menstruation with slow, restorative and deeply supported movements. Using pillows, blankets, or bolsters generously, you can practice in bed or on the floor, keeping warmth and comfort a priority. From a Traditional Chinese Medicine (TCM) perspective, menstrual discomfort often relates to Qi and Blood stagnation in the lower jiao, the lower abdomen, pelvis, and lower back. This practice is designed to encourage flow, circulation, and nervous system calm without forcing or stretching. What this practice supports: Period cramps and pelvic discomfort Lower back and sacral tension Gentle stimulation of the womb and liver channel Nervous system regulation and emotional grounding Practice breakdown / timestamps: 00:01 Introduction 01:11 Practice begins 01:21 Acupressure & gentle belly massage (CV6 / Qihai) 04:44 Reclined butterfly (inner thighs, hips, pelvis, liver channel stimulation) 08:18 Supine twists (lower back, sacrum, organ massage) 11:42Child’s pose (sacrum, kidneys and nervous system rest) 14:57 Sphinx (gentle front-body opening and lower abdomen circulation) 17:00 Savasana Tips: Move slowly and gently, Yin Yoga is about softness, not effort Use props generously, pillows, blankets, bolsters support release Focus on breathing into the lower belly, inhale to gently expand, exhale to soften and release ⚠️ A gentle word of caution:This practice is meant to support comfort, circulation, and nervous system calm, not to push through pain. If you experience sharp, worsening, or unusual pain, stop and rest. If you have medical conditions, severe menstrual symptoms, or concerns, please consult a healthcare professional before trying new movement practices. This is a practice of support, safety, and nourishment. Your body already knows how to regulate, we’re just helping it feel warm, spacious, and calm. If this practice helped you, please like, subscribe, and share how your body felt afterwards 🤍 #yinyoga #periodpainrelief #menstrualcare #gentleyoga #TCMyoga #pelvisrelease #nervoussystemreset