15-Day Yoga Mudra Challenge

Yoni Mudra for PMS, Menstrual Health, and Reproductive Health

Part of the Yoga Mudra Challenge — experience how daily guided mudra videos with Dr. Juli Kramer support healing, balance, and inner calm.

Duration: 20 minutes

Meaning and Purpose

Yoni Mudra, the Gesture of the Womb, nurtures the female reproductive system and harmonizes menstrual and hormonal cycles. It encourages emotional balance, reduces tension, and restores the natural rhythm of the body. This practice helps release stress and supports a healthy, pain-free cycle.

This page features a guided video and meditation led by Dr. Juli Kramer. Through mindful breathing and gentle awareness, you’ll learn how to create internal space for renewal and self-connection while balancing hormonal flow.

According to Yoga Journal, focused breathwork and mudras can ease cramps, fatigue, and emotional stress during menstruation.

How to Practice Yoni Mudra

Sit comfortably with your spine tall and shoulders relaxed.
Bring your palms together, fingers pointing downward.
Join the tips of the thumbs and index fingers to form a downward-facing triangle.
Rest the hands below the navel and breathe gently into the pelvic area.
As you exhale, visualize warmth and comfort spreading through the abdomen.

Hold for 10–15 minutes, or enjoy the full guided meditation for deeper relaxation and emotional release.

Healing Focus and Benefits

Yoni Mudra promotes reproductive health, relieves menstrual discomfort, and balances the hormonal system. Energetically, it connects you to the creative essence of the feminine and offers comfort during times of transition or emotional strain.

The Office on Women’s Health affirms that stress management and gentle movement support overall menstrual well-being.

Integrating into the 15-Day Yoga Mudra Challenge

Within the Radiant Shenti Yoga Mudra Challenge, Yoni Mudra invites rest, reflection, and compassion for your body. Practice it when you need grounding, balance, or simply time to listen inwardly.

Citation: Mudras for Healing and Transformation Joseph Le Page and Lilian Aboim