Hey ladies, welcome to Yoga With Adriene. I am Adriene, and today, we have a special supportive sequence just for us girls. This is a restorative practice, a very simple one that you can do at home. What I love about this practice is it eases cramps, it quells PMS great for everyone but also it just is a comforting supportive sequence that I can do in the comfort of my own home. You don’t need anything fancy, you don’t need any yoga props if you have a bolster and a block, great, but all you really need.
Is a towel or a blanket and some pillows. Yay, pillow yoga. So grab the pillows off your bed, steal the pillows off your roommate’s bed just kidding or your couch pillows, hop into something comfy, and I’ll see you on the mat. All right, so the first thing we’re going to do today is grab our blanket or towel and just roll it. You can roll it about this high or even a little higher, if you want. You can even put your pillow down, voila, and your blanket.
Just want to come into a nice comfortable seat. So we’ll cross the legs and give ourself a little bit of space. Often, we’re practicing halflotus or lotus, we’re kind of binding everything up. Today, we’re going to give ourself a little bit of space. So draw your heels out and then take a second to just sit up nice and tall, looping the shoulders forward, up, and back a couple times. You can close the eyes here, or soften the gaze, and we’re just taking a second to just kind of go inward and.
Yoga for Women Yoga For Cramps and PMS
Land here on the mat, land here with the tutorial. Perhaps you’re feeling a little bit fussy or frustrated or perhaps you’re busy, a busy gal, and so we’re just taking a second or two here to just check in with the body. Let the weight of the legs grow heavy, let the heart lift up just slightly so we’re not pushing or forcing anything here today, considering a gentle wash as we move throughout our poses. You might take a second here to drop the chin to the chest, stretching the back of the neck, and just checking in with the.
Body. You might notice that you’re a little tired and the spine wants to collapse. See if you can maintain this nice lift in the heart as you draw your chin to your chest, a couple breaths here. We’ll turn the palms face up now, just kind of balancing out the energetic body here as we inhale, lift the chin up towards the heavens, careful not crunch the back of the neck but just lifting the chin, kind of rocking the head a little sideto side. Again, nice, long, smooth deep breaths, and then we’ll rock the.
Right ear over the right shoulder. Nothing fancy here. Arms, heart, palms open, again, taking this time to just check in with the body, check in with the breath. Drop your chin to your chest, take left ear over left shoulder, and let the mind and the body connect to hopefully balance out the nadis, balance out the energetic system, and provide a little openness or relief to the physical body. And then we exhale, bring it back to center, turn the palms face down, and we’re going to inhale. Just a little spinal flex here,.
Loop the shoulders, press the palms into the knees here as you lift your heart. Tops of the thighs, sit bones ground down as we inhale, just kind of opening the front body, opening the heart. You can find a little femininity here why not A little movement. And then on an exhale, we’ll drop the chin to the chest and draw the navel back gently, releasing the weight of the head over. And then again, we’re going to just kind of find a little self expression, a little feminine movement, a little sway, a little.
Organic gestures here. Here we go again, inhaling all the way up, nice long lift through the crown of the head, long spine, little movement. And then on an exhale, chin to chest, navel draws back, and we take a couple breaths here. You can catch the weight of your body, palms to knees here, and really breathe into the upper back. And one more time, we inhale, lift the heart. And on an exhale, release it back. And then we’ll gently bring everything back to center, head over heart, heart over pelvis. Draw your palms together and just take.
A second here to be with your breath. And perhaps just a little invitation, you can totally skip this but an invitation to just set an intention. This can be a great opportunity to just kind of mindfully cancel, clear any PMS or any business that you’ve had so far. Perhaps you’ve had a struggle in the day or perhaps you’ve been just not in a good place. So here’s a chance to just quiet the mind and set an intention, something positive, that will serve you in your.
Practice. This can be simply, ‘I choose to find more ease” I choose to surrender’. Repeat your intention to yourself, confirming it, considering it already done. And then we’ll take a nice deep breath in, and on an exhale, release, and come onto all fours. All right, so we’re going to come to all fours here, and just take a couple breaths and catcows. So nothing fancy here, just an opportunity, again, to check in with the body. We inhale, loop the shoulders, heart radiates forward, you can close your eyes again. Take a couple moments here to find a.
Little movement. And then on an exhale, we curl the tailbone under, we press up and out of the palms, pressing on the tops of the feet, and draw the navel up towards the spine. Same thing here, really inviting the body to work it out. So here’s a chance to connect to your feminine side if that appeals to you, or if that’s too newagey for you, just kind of finding a little selfexpression so that you can feel good. Inhale, looping shoulders, feeling the front body stretch. We press up and out of the palms here, and then exhale, tailbone.
Tucks, and we travel up the spine. So just do this a couple times on your own. Moving with the breath. Then we’ll come back to tabletop position. Curl the toes under, and gently walk the fingertips back towards the tops of the thighs. A little yoga for the feet moment bonus. And we’re going to take our pillows now, yay, and we’re going to bring them in front. I have a nice long body pillow here, and I’m going to widen the knees as wide as the mat. So if you have.
A body pillow, you can hike it all the way up towards your crotch heyoh. And first time, this might be enough. We’ll just take a couple moments to do little variations of this. I’m still on my toes here, so I’m going to walk my fingertips forward to come onto the tops of the feet and send my sit bones back. So I’m coming into a nice supported, extended child’s pose here. Notice how I’m rocking, but I totally encourage a little bit of rocking. Again, just a little organic movement, a little.
Sexiness, a little sensuality, all for you, though. Not for anybody else today, just you. Okay, so from here, if I have a lot of space in my hips and I’m wanting a deeper release, I’ll come onto my pillow here, just one pillow, palms walking forward, coming to turn on the right ear here coming on the side. Oh yeah, baby. Or, if you’re like, no, need more support today because all ladies are different then I’ll grab another pillow. Diving forward. And then guess what If I want even more support, I’ll grab.
Another one. And again, I’m hiking them all the way up towards the front of the hip creases, I’m kind of considering this upward lift as I lengthen up through the spine, I might reach my arms up even to get a nice, long extension. And then I dive forward, coming onto one side. So five nice, long, deep breaths here. Pressing into the palms, I’m going to lift my head up, lengthen and look forward, nice long extension as I lift the chin up. And then, on an exhale, turning to the opposite side. Same thing,.
Five nice, long, deep breaths here. And I’ll press into the palms, use them to walk your way all the way back up. And then I’ll take my pillow mountain and toss it to the side. We’re going to draw the knees in towards center and we’re going to come into a hero pose or a hero variation. If hero pose is not something you practice because of your knees or maybe you’re new to yoga and you want to be mindful, then that’s great, you can practice this a couple different ways.
So, we can curl the toes under, give ourselves lots of space, knees in line with the hip points, and practice this next position or this next stretch here, or we can take our block and bring it in between the ankles, come onto the tops of the feet and sit down here, knees still nice and wide. So this is pretty great. I can also draw my knees in here, taking maybe the fleshy part of the calves, just moving them aside. Virasana, hero pose, we sit up nice and tall. So we’re here,.
Here, or here. Or we’re in the full guy, which is, again, coming onto the tops of the feet. Yielding, kind of lifting up through the heart, as I sink down, drawing the knees together. Again, we’re not collapsing here, but we’re taking care of the body, lifting up. So a couple different variations here. Hands can rest gently on the tops of the thighs, and we’ll all inhale, lift up through the crown of the head, exhale, ground down through the elbows. Close your eyes, just observe the breath. Again, we have many different variations here.
I’m going to take my fingertips to the side and I’m going to gently walk them back. So this is super, super mindful here, especially if you’re in the full hero posture here. But even on the block or on the toes, you want to be mindful as we open up the front body. For some people, when they’re cramping, it’s great to apply pressure. Gentle, but apply some compression, right For others, it’s better to open up, so we’re doing a little bit of both today. So we’ll open up here. I’m not letting the head rock back, I’m.
Just kind of opening the chest, walking my fingertips back and towards each other, opening up through the front body. If you’re in full hero, it might look like this. If you’re on the block, it might look like this. Or with the knees wide. Or if you’re on the toes, it might look like this. And actually, with the lift of the toes, most people could probably put their palms down, maybe not everyone, so you could just experiment. Again, it’s not about right or wrong, but the experience. We’re.
Already winning because we’ve taken the time to ourselves today to practice and counteract the imbalances in the body, hopefully provide relief. A couple more breaths here. If you are a flexible yogi and you’re ready to go for supta virasana, you might continue the journey back. So again, super mindful. If this is brand new to you, take it easy, grow this posture. If we’re there, though, we might come onto the forearms. Any variation right now, we’re breathing into the lower belly, nice, long, smooth, mindful breaths. And you might just check it out.
Here, soften the fingertips, my lady friends, no clenching. And then if you have experience or you have the space available, you are welcome to come all the way back. Sometimes it’s nice to plant a pillow behind you here for the full release. Breathing , supta baddha konasana. Again, fingertips soft in whatever variation. I cannot stress enough how this is an intense posture. This is kind of an advanced posture. So, especially on YouTube, we see all these yogis doing poses, and I just want to walk the talk.
And say that this might be something we build up to in time. To come out of the posture, I draw the elbows in, inhale, lift the heart, use the palms to gently walk yourself back up. We might catch up with our friends who are already here, and we’ll all slowly lift the heart, head over heart, heart over pelvis. Come on to the fingertips, and then crawl our way gently, slowly, nice and slow today, back to all fours. Walk the knees together, curl the toes under. So if you are on your toes, you’re going to go opposite. If you.
Are on the tops of your feet, you’re going to come onto the toes. So, wherever you were, you’re going to do the opposite in the feet to just kind of counteract this. And then we find a little movement again, a sway, massaging the fronts of the hip creases. And again, you see it’s nothing fancy. You can do this on your own, just connecting to the body, connecting to the breath, lower belly getting some love, reproductive organs getting a little massage, a little sensual massage. And then we release, coming back to all fours. Awesome,.
Ladies. Okay, next up, we’re going to practice headtoknee pose, or janu sirsasana. So, come onto your booty and take the legs wide. This variation is supported, and should feel yummy. This isn’t the Olympics or gymnastics class, so you have nothing to prove here, you don’t have to go super splits on me, you can just widen as much as you feel comfortable. Then we’re going to take the left heel in towards the center line, voila. We’re going to sit up nice and tall. We’re going to have our blanket here, and if we need to, we can lift the hips.
Up on the blanket for a little bit of space. So this feels good, because with my hips lifted, my legs kind of fall down a little bit and that feels awesome. I’m going to take my pillows pillow or pillows and then once again, I’m going to draw the pillow towards the front of the hip crease. Now, in headtoknee pose, I take my heart, I lift it up, and I take my rib cage and kind of guide it over towards the right side. I’m grounding down through the top of that left thigh.
Bone, and of course making any adjustments along the way, just so I feel supported. I am going to doublepillow it, and I’m going to inhale, lift up through the heart, and then exhale, crawl it forward. Nothing fancy here, just nice and easy. I could even triplepillow it here I have this other little baby couch pillow and giving myself support. This feels awesome. My belly is supported, and I can maybe grab my foot here, or, really today, just let it all hang. So we inhale in and exhale, forehead down.
Breathing into the back body here, pressing into the right heel, right toes up towards the sky, fingertips are soft, jaw is relaxed. Inhale, breathing into the lower back. Exhale, grounding down through those hip bones. Remember your intention here. Inhale, lots of love in. And exhale, draw your chin to your chest, and slowly roll it up. Soft fingertips, ladies, as we slowly stack the spine. And roll up, head over heart, heart over pelvis. Awesome. Now, we’re going to take it to the other side. So again, I’m sitting up on my blanket, I draw the right heel in, send the.
Left heel out. And for restorative postures like this, sometimes the bulk of the work really is in just getting set up, but it’s worth it once you get there. My hope is that you’ll learn how to do these with the tutorial, but then you’re able to do this on your own, too. So drawing my pillow up to my hip crease, and finding what feels good on this side, grounding down through the top of that right thigh. I inhale, lift my heart, take my rib cage with me, and.
Then forward fold. So you can find different levels. In restorative, it’s really not about like, I can come, I can do my headtoknee pose, I can show you that, but that’s really not what feels good when I’m trying to relieve cramps and just find relief in the body and rest my mind and soul. The support feels nice, so give it a try. Again, I’m breathing into the back body here, and maintaining a little awareness in my left leg, pressing into my left heel. If you are grabbing onto the pillow or the blanket, keep.
Softness, a little grace in the fingers. I just noticed I was clenching in my jaw, so relax your jaw. Inhale in, and on an exhale, root down through your sitting bones, draw your chin to your chest, and slowly roll it up. Awesome. From here, we’re going to move straight into a supported paschimottanasana. So, you can keep your blankets that you have here, and we’re going to send the feet out in front, and I’m going to turn to the side here. So, again, you can keep your blanket or your towel here to lift.
The hips up. And I’m going to do the same thing, drawing the pillows in. And look at this, check this out. One place where it’s great to be greedy, and it’s fun. Restorative yoga like this reminds me of when I was a kid and I would create forts and just comfortable places for myself to be in, so that’s kind of what we’re doing here. As women, making sure that we take the time to find comfortable places when it’s most needed. So look, I can even do this, I can get as creative as I want.
I inhale in, I think up with my heart, lots of space as I exhale, forward fold. So you have an option here you can go forehead to the pillow here, so we’ll have plenty of room to breathe, or you can come onto the side, go a little deeper. Finding a spot today that feels most comfortable and yummy to you. And when you’ve found your spot, press in your heels, toes up towards the sky, take a deep breath in, and then on an exhale, soften in the feet. Yeah, permission to soften in the.
Feet. You might find a little rock here, you might find a nice, long, juicy exhale out, finally releasing that tension, that stress, the frustration you might have been holding onto in the body. Breathing into the back body, I find I just kind of gently remind myself to draw my shoulders away from the ears so I’m not clenched up. There’s definitely more than meets the eye in these restorative postures, and the longer we’re there, the more opportunity we have to find that yumminess, that release, that space, that.
Unbinding. Let’s take one more breath in, and then exhale, pressing into the sit bones again. We draw the chin to the chest, and slowly roll it up. Awesome. Now we’re going to head into supta baddha konasana, superduper yummy all year round, but a nice supported one feels really great when you’re dealing with the cramps. So, a couple different options here. If you have a block, then let’s play with your block. If you have a bolster pretend this is a bolster, I don’t have a bolster here but you can place.
Your bolster here or even here you’ll just have to imagine and then this becomes a nice place to lay the spine. Obviously we don’t have a bolster here, and in some ways, I think it’s great because not a lot of people have a bolster at home. So this is kind of fun to just play with things that we have in the house. Pillows, right So, a couple of different options. If you have your towel or your blanket, you’ll roll it up longways, like so. I’m going to.
Sit up against my little roll here, and then gently, gently rock down. Soles of the feet come together, and this is one variation, to open the chest, to breathe into the lower belly and soften the groin. If you have a pillow here, extra pillow, you can pillow the head, the neck. This feels great. And then we can take our other pillows to the side to support the outer edges of the legs. So, oh yeah, this feel awesome. So I’ve rolled the blanket or the towel up underneath by spine,.
Then we use the pillow to just kind of support the head and neck. And then I’ve brought my remaining pillows to support the outer edges of the legs. Hands come to the belly here and we just give it a little movement, a little pet, and we breathe. And maybe hands gently come to rest on the hip creases, or you can even come into a mudra here, like so index finger and thumbs coming together, the sign of the woman. And rest it here. That kind of feels nice.
Relax your jaw again, relax the skin of the face. Make sure you’re not clenching between the two eyebrows. Just letting everything go here, feeling supported. And again, if you feel like this might be good, you can use the hands to just provide a little movement, a little energetic movement. You can even take the thumbs to the hip creases or just below and wiggle them here, again, just stimulating the nadis, or the energetic channels. Let’s take two more nice, long, smooth, deep breaths here, letting everything go. Then, we’ll gently bring the fingertips to the outer edges of.
The thighs, draw the knees in towards the center line. Take a second to come on the elbows, lift your head, your heart up, come onto the elbows, pull the blanket or the pillow, whatever you used that was underneath your spine, away, and come back so that your head is on your pillow. The last thing before shavasana is this little, gentle twist, using your pillows that are already here. I’m going to press my palms down to draw my knees into my chest. Let the lower back become flush with the mat and begin to rock a little sideto.
Side. You can draw circles with the knees here if that feels good, and just providing a little bit of organic movement to release the lower back, especially that lower, lower back. Girls, you know what I’m talking about. It gets kind of achy. And then really easy, I’m going to inhale, reach my fingertips up over the head, soft elbows here. I can grab the outer edges of my pillow here that feels good and then I’m going to rock my knees towards the right. They’re going to land on my pillow,.
And I breathe. And again, this is supported. So yeah, our knees can go all the way to the ground, but we’re giving ourself that cushion, that support, so we breathe into the lower belly. You can come onto the left ear here. This feels great. On an exhale, I bring it back to center, nice wide knees. Take a second here to shimmy a little left to right. I’m showing off my pink socks that I wore just for the ladies, because I am a nerd. And then taking it to the other side. Find what feels good.
Maybe coming onto the right ear. There we go. Inhale in deeply, then exhale fully. Gently, we’ll rock it back to center, feet come to the Earth, hands come to the lower belly. Then we slide the legs out long, for, you guessed it, shavasana. So, you can really use that image of kind of setting up a tent, a little feminine love tent. So whatever feels good here, some suggestions, of course. Bring that rolled up blanket underneath the backs of the knees. If you have big bolster, you can do that.
Here, too. If you have a ponytail or a bun in, let it go. If you have a nice, heavy pillow like a feather pillow, that feels great on the tops of the thighs, but any pillow will do. I’m going to go ahead and use this one here, just a little weight on the tops. So widen your legs at least as wide as the mat, or maybe as wide as the blanket, soften through the toes and the ankles, relax your shoulders, maybe draw your shoulder blades in, together,.