Everyone experiences their period differently, and for some it’s worse than others. If you tend to have cramps before and during your cycle, try this yoga routine to get some relief.
The goal of this practice is to relax and do some gentle stretching to help with any pain or discomfort you have from cramps. You can use two or three blankets or pillows to offer extra support if you’re feeling bloated. Here are some of the poses in the routine.
- Give Yourself Space: Rather than pulling positions in tight (like lotus), allow more room between your limbs and your body so poses are more comfortable.
- Shoulder Loops: Sitting cross legged on a blanket or pillow, rest your hands on your thighs or knees and loop your shoulders in small circles backwards and forwards.
- Neck Circles: Close your eyes and roll your head and neck back and forth in half circles.
- Cat-Cow: Go through several rounds of cat and cow poses to stretch your back. Put a blanket under your knees for added comfort.
- Padded Child’s Pose: Kneel and stack two or three pillows in front of you with the short ends between your knees. Lay your body on top of the pillows and turn your head to one side, draping your arms on either side of the pillows. Take five deep breaths in, turn your head to the other side and take five more breaths.
- Hip Swivels: Kneel, stretch your arms out in front of you on the mat and rest your butt on your heels. Swivel your hips slowly back and forth.
Since this practice is meant to help you de-stress and alleviate cramping pain, go at your own pace and adjust poses so they’re comfortable for you. For the full 30-minute routine check out the video above.
Yoga for Cramps and PMS [Yoga with Adriene (YouTube)]