Written by Ana Davis

Theme: menstrual / women’s health

Benefits: balances hormonal system,  tones reproductive organs, promotes healthy menstruation, calms the mind and nervous system, nourishes the digestive system.


1.    Supta Baddha Konasana (reclining bound angle pose)  – 5 minutes








2.    Supta Virasana (reclining hero’s pose) – 3-5 minutes

3.    Baddha Konasana  (seated bound angle pose) – 1 minute














4.    Supported Upavista Konasana  (wide-angle pose) – 3-5 mins













5.    Supported Supta Padangastustana (supine leg stretch pose) –

Version B – supported leg to the side, inner thigh stretch – 2-3 minutes each side










6.    Janu Sirsasana (supported head-to-knee pose) – 3 minutes each side









7.    Pascimottanasana (supported full forward bend) – 4 minutes









8.    Setu Bandhasana on bolster – 5 minutes









9.    Adho Mukha Virasana (supported forward hero’s pose) – 4-5  minutes








10.    Savasana (corpse pose) – can do with calves on chair – 5 minutes








11.    Seated Nadi Shodhana – alternate nostril breath – 5 minutes


Sequence by Ana Davis, yoga teacher and teacher trainer, specialising in restorative yoga and pre- and post-natal yoga.

For further explanation of restorative Yoga, read ‘Restorative yoga: the art of rest‘.

Photos by Colin Clements, Australian Yoga Life, and Miranda Burne.