Jessamyn Stanley's PMS Yoga Poses

Yoga poses to do while you're experiencing PMS

To help ease painful cramps and lower back pain, try practicing Jessamyn Stanley's PMS Yoga Poses. Because your time of the month doesn't have to get in the way of your workout or your life.

Yoga poses that can help with lower back pain and cramps while on your period


For help relieving lower back pain try poses 1 and 2.

Pose 1. Legs Up the Wall

Lie on the ground with your butt against the wall. Bring your legs straight up the wall and open your arms with palms facing up. Hold for a few minutes for a calming release.


Pose 2. Belly Twists

Lie flat on your back and bend your knees so that your feet are close to your butt. Stretch out your arms on either side of you with palms facing up. Turn your head to the left and let your knees fall to your right. Hold pose for 5-10 breaths. Then switch your head to the right and let your knees fall to your left. Repeat as needed.


For help relieving cramps try poses 3-6.

Pose 3-4: Garland pose

Keep your feet shoulder-width apart. Turning your heels in and toes out. Sink your hips into a deep pelvic squat. If it's comfortable, snuggle both upper arms into your inner arms and press your palms together to pump your heart forward. Hold pose for 5-10 breaths, pressing the palms together actively to draw your heart forward and deepen the hip opening.


Pose 5-6: One-Legged King Pigeon Pose

Start in downward facing dog and kick your right foot up to the ceiling for three-legged dog. Then bring your right knee forward in between your hands and lower it down to the ground. Left leg should be lying straight down on the floor. To get a little cray, bend your left leg and reach your hands around to grab your left foot.

Be sure to focus on breathing during each pose as it will help ease cramping. And only do as much as your body allows. Do not push yourself into a pose if it's uncomfortable.

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