Yoga may not work miracles around your cycle, but it can certainly help provide at least some short-term relief. Instructor Kristin McGee, author of 'Chair Yoga,' offers her favorite poses to help reduce period pain.
Why it helps: Relieves lower back painHow to: Begin on all fours, back flat and abs engaged. Inhale; on the exhale, round spine toward ceiling, dropping head toward floor (“cat”). Inhale, arching your back and lifting head and tailbone (“cow”). Continue moving from cat to cow for 10 to 12 smooth breaths.
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Pigeon
Why it helps: Opens hips.How to: Begin in downward dog, hands and feet on floor, hips lifted. Place right knee under right shoulder, keeping shin as parallel as possible to front of mat. Place palms or forearms on floor, feeling the stretch along right hip. Stay four to six breaths; switch legs.
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Extended Child’s Pose
Why it helps: Stretches lower backHow to: Kneel on floor with toes and knees together. Lower arms toward floor, shifting weight so you’re sitting back on heels and feet. Keep arms forward with fingers relaxed and forehead resting on floor. Stay here for five to eight breaths.
How to: Begin on all fours, back flat and abs engaged. Inhale; on the exhale, round spine toward ceiling, dropping head toward floor (“cat”). Inhale, arching your back and lifting head and tailbone (“cow”). Continue moving from cat to cow for 10 to 12 smooth breaths.
Pigeon
Why it helps: Opens hips.
How to: Begin in downward dog, hands and feet on floor, hips lifted. Place right knee under right shoulder, keeping shin as parallel as possible to front of mat. Place palms or forearms on floor, feeling the stretch along right hip. Stay four to six breaths; switch legs.
Extended Child's Pose
Why it helps: Stretches lower back
How to: Kneel on floor with toes and knees together. Lower arms toward floor, shifting weight so you’re sitting back on heels and feet. Keep arms forward with fingers relaxed and forehead resting on floor. Stay here for five to eight breaths.
