Roman’s Recommended Yoga for Menstrual & Menopause Relief

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Manic:  I have over-committed myself again to several different volunteer projects, which I love doing, but has resulted in too much time in front of the computer and not enough time to move my body! 

Managed:  Remembered that today is Roman’s weekly yoga post (yipee), so after I share this on our site, I’m going to walk away from the keyboard and get into the seated forward bend position to calm my over-stimulated mind and to care for my body, that is crying out for some movement!  Read on and join me in the pose!

Roman says:

This pose is called the Seated Forward Bend or the Paschimottanasana:

The many benefits of this pose include:

*Low back stretch

*Calms the brain and helps relieve stress and mild depression

*Stretches the spine, shoulders, hamstrings

*Stimulates the liver, kidneys, ovaries, and uterus

*Improves digestion

*Helps relieve the symptoms of menopause and menstrual discomfort

*Soothes headache and anxiety and reduces fatigue

*Therapeutic for high blood pressure, infertility, insomnia, and sinusitis

*Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.

1.   Sit on the floor with your legs straight in front of you. Press actively through your heels. Rock slightly onto your left buttock, and pull your right sitting bone away from the heel with your right hand. Repeat on the other side. Turn the top thighs in slightly and press them down into the floor. Press through your palms or finger tips on the floor beside your hips and lift the top of the sternum toward the ceiling as the top thighs descend.

2.  Draw the inner groins deep into the pelvis. Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist. Lengthen the tailbone away from the back of your pelvis. If possible take the sides of the feet with your hands, thumbs on the soles, elbows fully extended; if this isn’t possible, loop a strap around the foot soles, and hold the strap firmly. Be sure your elbows are straight, not bent.

 3.  When you are ready to go further, don’t forcefully pull yourself into the forward bend, whether your hands are on the feet or holding the strap. Always lengthen the front torso into the pose, keeping your head raised. If you are holding the feet, bend the elbows out to the sides and lift them away from the floor; if holding the strap, lighten your grip and walk the hands forward, keeping the arms long. The lower belly should touch the thighs first, then the upper belly, then the ribs, and the head last.

With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates and lengthens almost imperceptibly with the breath. Eventually you may be able to stretch the arms out beyond the feet on the floor.

Stay in the pose anywhere from 1 to 3 minutes.  To come up, first lift the torso away from the thighs and straighten the elbows again if they are bent. Then inhale and lift the torso up by pulling the tailbone down and into the pelvis.

   Roman began practicing yoga in 2000 to complement his rigorous workout and hectic work schedule. Leading to increased strength, concentration and flexibility, he found yoga far more beneficial in restoring peace in any stressful environment. Studying under Andrew Eppler and local instructors Dave Oliver, Cheryl Oliver and John Salisbury, Roman is currently working towards the 500 hour advanced Yoga Instructor training.

Read more about Roman on our team bio page. 

What is your favorite yoga pose?  Tell us in the comments section.


  1. I love this pose. My yoga teacher always told us when we lean forward to keep our hearts lifted and don’t dump forward. That’s helped me with keeping the correct posture of lengthening my spine and getting the full effects of the pose.

  2. Keep working, nice post! This was the information I had to know.
    My website is on Heart healthy diet.