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Periods aren’t exactly anyone’s favorite time of the month—especially when cramps show up uninvited. But here’s some good news: yoga can seriously help. Whether you’re cozied up with a heating pad or determined to get through the day, these yoga poses can bring some much-needed relief.
1. Child’s Pose (Balasana)
Think of this as the ultimate “everything’s going to be okay” pose. It’s grounding, gentle, and stretches your lower back—a trouble spot for many during their period.
How to do it:
- Kneel on the floor, sit back on your heels, and stretch your arms forward.
- Let your forehead rest on the mat and take deep breaths.
Why it helps: Child’s Pose relieves tension in the back and hips, areas that tend to scream for attention during your cycle.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This one’s like a mini massage for your spine. It’s all about moving with your breath, which can help calm your mind and ease cramping.
How to do it:
- Start on your hands and knees.
- On an inhale, arch your back, lifting your head and tailbone (Cow Pose).
- On an exhale, round your spine, tucking your chin to your chest (Cat Pose).
- Flow through this for about a minute or two.
Why it helps: The gentle movement increases blood flow and stretches the abdominal muscles, which can lessen cramps.
3. Reclining Bound Angle Pose (Supta Baddha Konasana)
This is the “Netflix and stretch” of yoga poses. It’s super relaxing and great for opening up the hips.
How to do it:
- Lie on your back.
- Bring the soles of your feet together, letting your knees fall open like butterfly wings.
- Rest your arms by your sides or place your hands on your belly for some added comfort.
Why it helps: This pose relaxes the pelvic area and promotes blood flow, easing discomfort.
4. Forward Fold (Uttanasana)
Feeling a little overwhelmed? This pose is like hitting the reset button. It calms the mind and stretches the hamstrings—a win-win.
How to do it:
- Stand with your feet hip-width apart.
- Hinge at your hips and fold forward, letting your head hang heavy.
- Bend your knees slightly if your hamstrings are tight.
Why it helps: Forward folds create a gentle compression in the lower abdomen, which can help relieve cramps.
5. Supine Twist (Supta Matsyendrasana)
Ah, the twist. It’s soothing, detoxifying, and feels oh-so-good.
How to do it:
- Lie on your back and hug your knees to your chest.
- Drop both knees to one side while keeping your shoulders grounded.
- Stretch your arms out in a T-shape and turn your head in the opposite direction of your knees.
Why it helps: This pose stretches the lower back and massages the abdominal organs, reducing bloating and cramping.
6. Corpse Pose (Savasana)
Don’t skip this one just because it looks easy. Sometimes, doing absolutely nothing is exactly what your body needs.
How to do it:
- Lie flat on your back with your arms relaxed at your sides and palms facing up.
- Close your eyes and focus on your breath.
Why it helps: Savasana encourages total relaxation and helps your nervous system shift out of “fight or flight” mode—something that’s often out of whack during your period.
A Few Tips Before You Roll Out Your Mat
- Listen to your body. If a pose doesn’t feel good, skip it or modify it. Your period isn’t the time to push through pain.
- Use props. Grab pillows, blankets, or yoga blocks for extra support. Comfort is the goal here.
- Go slow. Focus on deep, steady breaths. The slower, the better.
Period cramps don’t have to control your day. These yoga poses offer a gentle yet effective way to alleviate discomfort, helping you find relief and perhaps even a bit of peace along the way. Take a moment for yourself—roll out your mat, breathe deeply, and give your body the care it needs. You’ve got this, and you deserve it.
