5 Powerful Yoga Poses to Ease Menstrual Cramps

Child’s Pose

Start on all fours, with your wrists under your shoulders and your knees under your hips. Bring your big toes together and widen your knees to hip-distance apart. Lower your hips back toward your heels and stretch your arms out in front of you. Rest your forehead on the mat and breathe deeply for several minutes.

Cat/Cow Pose

Start on all fours, with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your tailbone and head up toward the ceiling. Exhale and round your spine, dropping your head and tailbone toward the floor. Repeat several times, moving slowly and with your breath.

Cobra Pose

Lie face down on your mat with your hands on the floor next to your shoulders. Press your palms into the mat and lift your head and chest up, keeping your elbows close to your sides. Hold for several breaths, then release back down to the mat.

Supine Twist

Lie on your back with your arms stretched out to the sides, palms facing down. Bend your knees and bring your feet flat on the floor. Exhale and lower your knees to the right, keeping your shoulders on the mat. Hold for several breaths, then repeat on the other side.

Legs Up the Wall Pose

Sit with your left side against a wall, with your legs extended out in front of you. Lie down on your back and swing your legs up the wall, keeping your sit bones close to the wall. Rest your arms at your sides and breathe deeply for several minutes.