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The Best Yoga Poses for PMS and Cramps

Yoga has a natural remedy for just about everything, and PMS (and the cramps that come with it!) are no exception. Whenever you start to feel bloated, blue, achy, or crampy—and you know your cycle is on its way—try these poses to nurture your body and get you back to feeling great.

Child’s Pose

Child's Pose

Why: A great resting pose to gather up your energy
How to do it: Kneel with knees slightly apart and crawl hands forward. Keeping arms long and in front of you, allow forehead to rest on the ground. Breathe here for 10 or more deep breaths.

Legs Up the Wall

Legs Up the Wall

Why: Relieves stress
How to do it: Sit sideways next to a wall. Lie down on one side, facing away from the wall with butt touching it. Using arms, lift legs up the wall as you roll over onto back. Allow arms to fall on either side of you. (Palms can face up for openness or down for an extra level of grounding.) Breathe here for at least 10 breaths.

Locust

Locust

Why: Massages the abdomen and reproductive organs
How to do it: Lie facedown on the floor with big toes together. Reach arms long on either side of you and use a big inhale to lift chest and feet off the ground. Breathe here for five deep breaths.

Reclined Goddess Pose

Reclined Goddess Pose

Why: Restorative, opens groin
How to it: Begin lying on your back. Bend knees and place feet on the ground. Take feet together, knees apart, allow arms to relax on either side of you. Breathe here for at least 10 breaths.

Seated Forward Fold

Seated Forward Fold

Why: Introspective, opens back body, and massages internal organs
How to do it: From a seated position, extend legs long in front of you and together. Keeping knees soft, take a deep breath to fill yourself with space, and use your exhale to lean forward into the space you just created. If you have a tight lower back, sit on a block or blanket. Take at least five deep breaths here.

Squat

Squat

Why: Opens hips and low back.
How to do it: From standing, heel-toe feet wide apart, pointing toes out so that hips are open. Start to soften and bend knees, releasing hips toward the ground, hovering above at whatever height feels good for you. Take elbows inside of thighs, lightly pressing them out, and take hands together like a prayer at the center of chest. Try to keep spine long. Breathe here for five to 10 deep breaths.

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