Yoga for PMS & Cramps

For many women, menstruation can bring some uncomfortable and even painful side effects. For those that prefer a more natural approach to remediating said side effects, yoga is a great option. By focusing on your breathing patterns, you can relieve both the mind and body with yoga. The following poses sooth the body and receive many PMS symptoms as well as cramps.

#1: Child’s Pose
This pose is typically used as a resting pose towards the end of most yoga practices. It allows the body to mildly stretch and provides relief from lower back aches, a common side effect during many women’s time of the month.

How you do it: Begin in a table top position. Move your knees to slightly wider than hips-width distance apart and bring your toes to touch. On an exhale sit back onto your calves and feet, resting your forehead on your mat or the floor brining your arms down by your side. Hold this pose for two to three minutes, breathing deeply throughout. Really focus on the breath and try to move it into where your body needs relief the most.

#2: Knee to Chest
This pose is actually is actually one of the best moves to relieve cramping. It relaxes the lower back and lower abdominal muscles, both muscle groups that tend to experience cramping the most. Knee to chest pose also aids in digestion and soothes the internal organs as well.

How you do it: Lay face up on your mat or floor. Bring your knees to your chest and hug them in slightly with your arms. You can stay like this, or try gently rocking back and forth to provide further relief. Hold this post for one to two minutes before releasing.

#3: Supine Twist
Twists are incredibly beneficial to many areas of the body. They help to detoxify the internal organs as well as stimulate digestion and the metabolism.

How you do it: Start by laying on your mat or floor with your limbs relaxed. Bring your right knee into your chest and hug it in slightly. Then bring your right knee over to the left side. Try to keep your right shoulder blade on the ground as it will provide a deeper stretch. Keep your gaze over to the right. Hold for a few breaths and then repeat on the other side.

#4: Savasana
This pose is the ultimate form of relaxation. It is typically the culmination of any yoga practice and provides deep relaxation for the body. It can serve as a brief meditation as the pose is typically held for five minutes or more.

How you do it: This pose is probably the easiest of all to do. Simply lie on your back with your arms down by your sides and your palms up. Separate your legs around the width of your yoga mat, or slightly wider than hips width apart. Make yourself as comfortable as possible. Close your eyes and breathe deeply. Hold the pose for as long as you’d like.