Restorative Yoga for Heavy Flow Days: 3 Gentle Poses to Rest and Restore

There's a particular kind of tiredness that comes with heavy flow days — the kind where even folding laundry feels like too much, let alone rolling out your mat for a full practice. If you've ever felt guilty for skipping your usual routine on these days, let that guilt go right now. This is exactly when restorative yoga for heavy flow days becomes so valuable — not another task to complete, but permission to simply rest.

Three poses I return to again and again: Supported Setu Bandhasana, a gentle bridge with a bolster or firm cushion placed under your hips — a passive backbend that many women find eases lower back heaviness without any core effort.

Balasana, knees wide apart with a bolster under your torso — this softly relieves pelvic pressure and feels instinctively comforting, almost like the body already knows this shape.

And Janu Sirsasana, seated with one leg folded in and a gentle forward fold over a cushion — calming, grounding, and easy even on low-energy days, whether you're managing a full workday or just trying to get through Diwali prep without collapsing by evening.

Try this now: Diaphragmatic breathing- lie back, place one hand on your belly, and breathe so only your hand rises and falls — slow and unhurried, for one minute. This simple shift often calms the nervous system and many women find it eases cramping tension almost immediately.

Restorative yoga for heavy flow days isn't indulgence. It's wisdom.

Every woman's body is different — and your yoga practice should be too. If you'd like a personalised yoga plan designed for exactly where you are right now, I'd love to help. It takes just 2 minutes to get started.

[Get My Personalised Plan — ₹299 →]