30 min Yin Yoga for PMS & Menstrual Cramps

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Ease menstrual cramps and pms symptoms with this gentle 30 min yin yoga practice.
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Hey yogis, this week's new yin yoga practice is for all the ladies who've requested a pms yin yoga class from me over the years! Sorry it's taken me so long to put this together!
This 30 minute yin yoga class is simple and restorative, great to do when you are feeling tired, sore or cranky. Whether you are about to start your period or currently on it and experiencing cramps, this practice should offer you some relief. The main focus will be on the low back and hips.
What is Yin Yoga? Yin yoga is often called the Yoga of the joints because unlike other styles of yoga, the emphasis is not on the muscles but on the deep connective tissue. Connective tissue is made up of fascia, ligaments and tendons which surround and form your joints. Yin yoga improves the range of motion in your joints and also strengthens them. The results and benefits are more flexibility and greater range of motion and also more stability within your joints.
There are 3 principles of Yin Yoga.
1. Find your edge
2. Be still
3. Hold the pose
Find your edge means respecting your body's limits and not pushing too far and risking injury. Pull back a little bit and as you hold the pose you will be able to go deeper into it without pushing too far or hurting yourself.
Being still means that once you are in the pose it is important to completely relax your muscles so the benefits can get into the connective tissues and joints. Try not to fidget or move or distract yourself, this is a meditative practice. Breathe deeply in and out through the nose.
Holding the pose means that in Yin Yoga a pose can be held for 1-10 minutes depending on the pose performed and on the comfort level of the student.
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Kassandra
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Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence. claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
#yogaforwomen #yogaforpms #yinyoga yoga with kassandra yin yoga hips yin yoga full class yoga for pms yin yoga kassandra

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8 сен 2024

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Комментарии : 247

@amarahansen4069 4 года назад

this was exactly what I needed today. Started my cycle last night after just experiencing a miscarriage last month. This practice helped to soothe my mind and body was well as open up my heart to trying again to be pregnant once my Flo is over. Thank you!

@xxarizonaxo 8 месяцев назад

Thank you for this share - I was also feeling my loss during this practice.

@agrant83 5 лет назад

Thank you:) I started honouring my cycle more a few months ago with just laying low the first 3 days and only walking or doing Yin/restorative if it felt right. It feels so good to turn inward and let yourself off the hook for laundry, dishes etc and just resting! It has made my periods so much better and has lessened my cramps immensely. I used to always push through and still work out just as hard as the rest if the month. So this was the perfect addition to my new living in my flow:)

@desireeluciano 3 года назад

That's so awesome :)

@sarahmclin2434 4 года назад

This practice has become a monthly ritual for me. It always helps with cramps and back pain.

@winterwaffle16 3 года назад

Idk how you were able to hold yourself up in that baby dragon pose for that long on one arm! Same with holding that hanging fold. I definitely needed to get out of those poses a few times 😅

@user-in6vo6sc6d 3 года назад

I feel you!! When my hips are screaming in pain I really wonder how is she able to maintain that pose for minutes!! Those moments felt like eternity...

@samsadjahan1027 3 года назад

@bitty u can try her strength, balance, flexibility focused ones more. Then holding will be easy God willing

@steffenniesmith7458 2 года назад

So glad that I'm not the only one who had to do that!

@asanda.cconstable9259 2 года назад

Thank you for this gentle practice, Kassandra. I tend to feel guilty when I cannot do my normal yoga routines/weight training due to being on my cycle, but I am learning to honour this time to turn inwards and soften with my flow. This was lovely and much appreciated. May you be safe, may you be healthy, and may you be at peace. Namaste, from South Africa🙏

@FLOATINGAWAYSLOWLY 5 лет назад

I got so shaky in my legs when I bent into my standing forward fold. Also, I tried propping myself with my laundry basket during the Yogi squat and cracked it! Definitely gonna have my actual props nearby next time 😹🤦 Definitely feel better after this practice though and got a little laugh in. Namaste

@missdarque 3 года назад

@Alicia Peters OMG. I went on a date with a guy, while I was in high school, and he told me he could teach me some exercises to help flatten my tummy. I didn’t ever go out with him again.

@mariapianapolitanodemajo1285 4 года назад

This video is a MUST when I'm on my cycle, thank you so much!

@nicolegiraldi8270 4 года назад

This felt really good. It's so nice to know that there are workouts for when you are on your cycle. I feel much more relaxed now. Thank you.

@reginehunter 4 года назад

I was dyingggggg, then I thought “I wonder if Kassandra has a video for cramps relief.” A minute into the baby dragon pose my cramps were gone ❤️

@cybersister8 3 года назад

I've had killer cramps all day and have tried everything to get rid of them, and I feel so much better after this! Because my cramps are so bad today I couldn't stay as long in the poses so this video left lots of room for free-styling! Felt like I made the practice my own today and got exactly what I needed

@nineonehundred 4 года назад

Loved this so much! As I get older (32 😩) my periods are much worse, but thankfully I’m more in tune with my body and what it needs. This was lovely namaste

@Semeenatje 11 месяцев назад

Honestly, Kassandra is my favorite. I even enjoy her classes more than my live yoga classes. She's been there through every stressful moment of my day, even on my period. Thank you Kassandra. Have a zen day!

@rachelfacer2480 2 года назад

You posted this awhile ago, but I just wanted to thank you and let you know it’s still being used as a great sequence when one has severe cramps and bloating! Thank you!

@syukeekalita7642 3 года назад

Thank you Kassandra for this class. I feel much relief now..

@marie-claudegagne8502 3 года назад

I've done this video quite often now... It relaxes me so much when I am on my period.

@mirandae2280 3 года назад

Did this as my cramps have been awful and causing me nausea and lower back pain. This yin sequence really helped. Namaste 🧘‍♀️

@flugmodus9214 Месяц назад

You are so appreciated and loved. So many times I do your Programms and I feel grateful for you. God bless ❤

@xXChloeKissXx 3 года назад

started my cycle early with the full moon this morning! very unexpected but i'm feeling so blessed to have started with the moons cycle. this yoga sesh helped me so much! thank you. 🙏🌕

@itsmeRen888 4 года назад

I love this. It was relaxing and it helped me a lot with my pms and bloating. Stay safe. Love and gratitude from the Philippines

@pumpkin_friends Год назад

Wow this made a huge difference. I went from 😩 to 🙂 after this. Really good when you're on your period.

@dolphins3291 3 года назад

Thank you so much, Kassandra. I know it's been a while since you posted this one, so you may never read this comment, but your routine has been so very helpful. The pains have come down 90% since I started doing this and the bedtime yoga. Much appreciation! 🙏🏾😌😇

@rockitmacca 2 месяца назад

Wish I could like this video more than once. Definitely helps when I'm experiencing PMS

@kurumi_gatita 2 года назад

I was going to take some pain killers for my cramps and backpain, but decided to try this yin yoga video first. I feel so much better now, both physically and emotionally. Thank you so much! Your videos really are fantastic!. Love from Japan, 🙂

@victoriasmith9062 2 года назад

Not currently on my cycle but was feeling a little down in the dumps today. This practice was just the right amount of movement to help calm and relax me!

@harmonychilden5326 11 месяцев назад

I'm very late to this video, but I just want to thank you so much for this practice. It was exactly what I needed. Your gentle guidance and commentary is always spot on what I need whenever I do your practices (which is getting to be as often as I can these days. These videos are such a gift. Thank you,

@gingerandnutmeg_99 3 года назад

This was so healing and good for my period cramps. Thank you so much

@ruthsull6297 Год назад

Thank you for doing this video. Not being able to workout during my cycle because of pain has made building a habit difficult, and this I could do. Thank you.

@jungleflowerenergy 11 месяцев назад

Due to my restless mind I find it difficult to finish yoga practices that are over 20 minutes long but not this one. Thank you also for being with us through savasana because many teachers end the video when savasana begins. This was great, thank you.

@penny6254 2 года назад

You are a lifesaver, Kassandra!

@Livleyallthetime Год назад

Thanks so much for this and all your other practices ❤ what I love about yoga with you is that you are authentic in your videos. This helps me so much to be more gentle and appreciative of myself :) greetings from Poland!

@kellyshiohira4231 3 года назад

Hello all. I love this channel Kassandra, and it's really helped through lockdown and just all the stress these days. But I'm here with just some friendly advice for all the ladies on this one - learn from my mistake! If you're not a tampon/cup gal because of birth trauma or for whatever reason, do yourself a favor and grab an extended night pad before you start and put an extra towel down. This one is great and can really 'get things moving', but be extra-prepared.

@guava6895 3 года назад

Thank you, Kassandra, for helping me ground, center and reconnect my mind and body today. I really needed it, Namaste.

@julialechner 3 года назад

I get awful PMS and found this video so calming and helpful. Thank you!

@veronicasunlight 2 месяца назад

Really helped to wake me up on these days which feel a bit heavier than ususl ones.

@annapos4356 Год назад

Thank you so much Kassandra you are a legend. I have tried many other yoga videos and this is one of the best one yet. It is awesome when on your cycle. Very restorative practice which I highly recommend. All the best.

@kizzypatterson5 3 года назад

This was wonderful it helped my back pain. And it is simple for beginners like myself

@tingtingzhang6918 2 года назад

I really enjoyed this practice on my cycle. Thank you Kasandra.

@nitikabedi4055 2 года назад

💕Much love and gratitude Kassandra, for this one...it is my go-to and I always feels so relaxed and less in pain by the end of class. Would love another one on this pls, though this one is so perfect...what say ladies out there ;)

@tonka2408 5 лет назад

My periods used to be very painful, sometimes even pills would't help .. But then i started to practice yoga daily and first time i got period after using yoga wasn't really painful at all.. I mean I feel a cramp from time to time(first day of period).. but not even close to the pain I used to feel before. So I think yoga is awesome in every posible way. I recomend this chanel. Thank you Kassandra. Love ya💗

@Ghibli7890 5 лет назад

Thanks!!! hey can you do a video for releasing the jaw, for like stress or tmj pain. ;)

@clairevaskou6023 3 года назад

Very beneficial, it actually reduced the pain in my lower belly and my back ! Thanks for that :)

@kaseyharding2992 3 года назад

This felt very good for my cycle my cramps don't hurt as much now thank you 🙂

@kano5990 3 года назад

Thanks so much for this restorative practice. I’m due on tomorrow and can feel myself starting to cramp, wind down and turn inwards - this practice was the perfect way to honour that and to heal and release my stomach. You are an angel on earth, truly! 💛

@katsan88 4 года назад

Just did it today. It was very restorative during my cycle

@AshiraliYoga 4 года назад

Doing this during quarantine..... this has been the perfect practice to help me feel so good during the pms... thank you so much ❤️

@GeeLHuy 3 года назад

Thanks for this, Kassandra. It really helped with the cramps and low energy.

@Peblingen 3 года назад

I thank you, my body thanks you, you have a lovely calm energy.

@danneegiles8087 3 года назад

Definitely felt a lot of release in my neck shoulders? Much needed!!!! Thank you

@melissahasnoidea 5 лет назад

You are so great on timing! Just what I need today, worst cramps I've had in a while. I think you also posted the yin for anxiety video the day after I broke down from overwhelm! Thank you ✨🙏💜

@maddiemorgan5805 2 года назад

Thank you for this. Am currently having a pregnancy scare despite being on an IUD and I feel like my constant anxiety over the situation is possibly delaying my period more while I wait to go to the doctor for an ultra sensitive test.This was just right for me this morning. :)

@TheEmeraldy 2 года назад

Thank you sooo much dear Kassandra! I just love a tender aftertaste of this practice💫💚

@emilybaker_Soft4lph4 Год назад

Thank you again Kassandra, this was awesome for day 2 which is my heaviest day. Would you mind sharing the solfeggic frequency or tone you played for the practice on this video? i really loved it. it felt grounding and root chakra-esque.

@sbomw 4 года назад

Thank you for this video. I was almost in panic mode when starting it, now much calmer. Really starting to like yin yoga thanks to you.

@leslieisepic 4 года назад

It was no question what yoga workout I was going to do before bed tonight since I started my cycle this evening. I've been feeling it in my hips and body for the past week.

@sallyhatchet 5 лет назад

Another great yin sequence! Added to my “favorites” list already, I’m sure I’ll be doing this @least once a month. Thank you, Kassandra!💕

@daniellerandone5021 4 года назад

I usually push myself to do harder more challenging classes. I am happy I listened to my body today and put my ego to the side. Thank you!

@christineasentista2140 4 месяца назад

So relaxing~ Thank you so much for this practice🙏🏻🪽

@AC_2.4-10 4 года назад

Oh I so loved this one!! It really helped. I felt a difference right away and was in a lot of pain before the class. Thank you so much for your videos! Love you Kassandra!! 💖

@dynesruiz28 2 года назад

Thank you for this Kassandra. This ws helpful. Period day 1 and I needed that "nurturing" stretch.

@dete8326 2 года назад

What a beautiful practice! Thank you for this, it will be my go to practice for that time of the month and my lower back pain has just disappeared. You are a star!

@sarahmclin2434 4 года назад

Thank you for this fantastic workout! I have had a really rough cycle right now and after doing this, I feel so much better!

@fatmagulaltndag6316 4 года назад

I liked it very much, I had a pain all day and I did not feel myself that I can do yoga on my own even I knew that it will relax me, this made me feel so good. And you know during the class I felt like I have already been in your classes. Namaste.

@fitnesswithsona 4 года назад

Thank u so much ... I feel much more relaxed now. Love from India.. ❤️🙏🏼 Namaste 🙏🏼❤️

@arjayrenee1103 2 года назад

I am so grateful for this video ! It has lessened my cramps immensely & helped me tune into myself & my femininity. I have learned to love and accept this down time & transform it into something beautiful. Grateful for you always Kassandra

@jessicahill7920 5 лет назад

Hi Kassandra. Thank you so much for this video. My period started on Wednesday the 9th, so this couldn't have been uploaded at a better time!. I did this and your yin yoga for the Sacral Chakra video and now my little womb and I are in a much better place today! I have one small request/idea for a possible future yin yoga video: lymphatic flow and drainage. Can that can be done with specific asanas? I dry brush regularly and am active, but would love to have a slow focused yin session to clear and prevent any blockage in the lymphatic system. I am so in love with your channel, your warm personality and especially the way you teach yin yoga is better than anyone I have seen on RU-vid or even experienced in person from the teachers at the yoga studio I go to regularly and am very loyal to. Don't get me wrong, I think my studio is great, but no one can compare to your style of yin yoga! IMO. I adore your videos and have been doing them for several years now. I also have your awesome Yin Yoga book you too and that has helped my practice immensely as well! Looking forward to your next video. Namaste💙🙏

@poetpri 3 года назад

I often feel really dizzy and feel quite weak in the run-up to my period, but this helped me so much! Afterwards, I feel a lot lighter. Thank you :)

@lesangeadonlabre 3 года назад

Oh my god that was the best painkiller ever, needed this so much, thankyou! ❤

@kyleemitchell4172 3 года назад

feeling cramps all through this practice and practicing letting go and remaining present. cycle centric videos are so helpful for me and I would love to see more of them!! thankyou for this practice

@camilasoffiamarentis6543 5 лет назад

amazing practice! i always used to avoid twists when on my period but it actually feels great! you are an inspiration kassandra, thank you so much for sharing your knowledge

@xxarizonaxo 8 месяцев назад

Loved the sequence, would love a longer corpse and more integration time getting back to seated. But love these cycle flows! Wanting to sync my yoga completely with my cycle ❤

@lienlienlienlienlien Год назад

Loved it! It's crazy how it seems so easy for you to stay in poses for so long while I am like 'is this almost over please?' :D

@Stella_Dallas_88 5 лет назад

I LOVED this! Not only did it alleviate my cramps, but my tension and short-temperedness too. Thank you

@stephaniejeannet2020 3 года назад

Very nice sequence, thank you Kassandra.

@ASRonen 5 лет назад

I need to do this workout every month- THANKS!!!!!!

@juanitadupuy2513 3 года назад

This felt so good. Thank you Kassandra

@doomeageri Год назад

This practice really helps me a lot, thank you💖

@ninalindaalvarengae-ryt2004 3 года назад

Many thank yous felllow yoga sister. Just what I needed. Namaste

@linda7533 Год назад

Thank you Kassandra ❤️ sending you much love. I am so girategli I get to practice with you ☺️😘

@Tsuyu87 2 года назад

Thanks for this session... When I'm on my cycle and my belly hurts and my energy levels are pretty low, this practice helps a lot... Thank you Kassandra!😊

@yeye55555 3 года назад

I really love your short yin workouts!! I am perfectly prepared for chamomile and preservation! Thank you Kassandra 🧘🏿‍♂️🧘🏿‍♂️☯️☯️💋

@SantoshaRoseYoga 4 года назад

This was a really lovely sequence and has provided instant relief, thank you so much ✨🧘‍♀️🙏💖

@taymarini6881 2 года назад

Thank you so much for the wonderful class 😍

@maiseesorenson7147 3 года назад

Absolutely LOVE this for cycle timing!!!

@kassandrakruesi6998 Год назад

Thank you Kassandra, This was much needed.

@wingardhwellness 3 года назад

Wonderful class, Thank you so much! ❤️❤️❤️❤️❤️

@kayshadawkins7121 2 года назад

Thank you for this practice!

@jeanilebekker2786 2 года назад

This is such a great practice! My cat even joined in at the end by making himself comfortable on my tummy 😄 Thank you for the great videos, I love that there is something for evryone and everything!

@raquelmaltempi8235 3 года назад

Obrigada, Cassandra!!!!

@lisamcgill6739 5 лет назад

I feel much less tension in my womb after this practice.. thank you 🙏

@jyothika2808 3 года назад

Thanks for the wonderful session

@nadiatapia171 3 года назад

Thank you Kassandra!

@mariecharlottetamayo7490 4 года назад

Thanks, Kassandra. It’s my 1st day today so this is so helpful to me. Namaste.

@aadhyasaxena2952 3 года назад

Amazing restoring practice!

@Professional_Nobody 4 года назад

4 days before my period and everything is hell. Brain is on fire. Yin energy is very welcome. ❤️

@junluvyunho 3 года назад

This flow really help a lot in relieving my menstrual cramp. Feeling alive after the practice. Thank you so much Kassandra❤️

@tamarasolon2055 2 года назад

This was amazing! I didn’t even feel like 30 mins had gone by. Thank you 🙏🏽

@jenniferjennings5617 3 года назад

Just what I needed during my cycle. Thank you!

@junluvyunho 3 года назад

A must when I’m on my cycle! It works every time! Thank you, Kassandra.

@laurinja665 2 года назад

Thank you! I feel more relaxed and energized, period cramps and pains disappear :) You are doing amaizing work!!! I'm diagnosed with fibroids.. are there any exercises, asanas that could help decrease fibroids?