Women’s yoga

Reduce some of the symptoms of PMS with this short class designed to restore your energy while releasing negativity and emotional overwhelm. Flow through surya C's to warm up, then move into goddess stance with prana-stimulating arm movements and a variety of whole-body openers like forward fold swings and pigeon. These Kundalini-inspired kriyas will help to clear stagnant energy and leave you feeling mentally uplifted. Props Suggested: A blanket.

If you're on your menstrual cycle but don't want to take a full-on break, this class will keep you moving without compressing or crunching the sensitive area of the core. Flow through vinyasas and warrior poses with a little extra gentleness, placing your knees down in chaturanga and maintaining some ease in chair pose and lunges. You'll get an active practice while still showing your body some TLC, then cap it off with an indulgent supta baddha konasana with blocks under the knees. Props Needed: Two blocks.

The menstrual phase of the female cycle is powerfully creative and renewing. It's a time for shedding, but also dreaming, creating, and envisioning. Send energy into your lower belly with your hands as you flow through cat/cows with hip circles, dancing warriors, and child's pose to cobra sequences. We'll come down to the mat for supported bridge and thread the needle, then end with a deeply rejuvenating body scan in savasana. Props Needed: A block.

This special class just for women highlights the simplicity of high-vibration attention, and how it lends an experience of both power and rest. Whenever you’ve accomplished something notable either privately or publicly, both qualities are strongly present. Use this short, strong burst of flowing postures followed by a meditative kriya to grant space and time to your mind and heart.

Hey Mom, this is for you! You give and give and give and this is the practice giving back to you. Sometimes we flow gracefully, courageously and magically and other times everything seems to be slowly falling apart- the yoga somehow makes it all ok- whatever it is.

This slow and mindful class is specifically for the female cycle. Menstruation is hardly mentioned in American yoga practice, except when cautioned on what poses not to do. This class eases the emotional, mental, and physical challenges that come with the monthly cycle. Learn to release tension in the abdomen with Lateral Standing and Supine poses and relax the nervous system to restore balance in the body. Props Required: A wall, bolster, 3 blankets, 1 block, and 1 strap.

Emphasize the treasures of this transition you’re in — intuitive capacity, empowerment, and enrichment — with this alignment-focused practice. Stay low to the ground and stretch your lower body to create space in your foundation, then wind down in Legs Up The Wall, utilizing props for added ease. Props Suggested: Two blankets, a block, and wall space.

Melt away stress and tension while freeing up your pelvis of any constriction. This practice uses relaxing, prop-assisted postures like Supported Bound Angle and Urdhva Paschimottanasana to help balance your hormones and level out mood swings. Props Needed: A strap, a bolster, and four blankets. Props Suggested: A towel to cover your eyes.

This class offers advice on modifications for women who have large breasts, have had breast augmentation surgery, or are breastfeeding. Learn to adapt the main pose families (such as twists, arm balances, prone poses, forward folds, inversions, and backbends) for more comfort and ease, through a combination of lecture and demonstration.