5 Min Workout

Relief from Cramps


Ease Period Cramps

Its exercise, not bed rest that will revive you the most during your periods. And yoga is particularly effective in easing your pain.

Forward Bend

Stand with feet together and arms at sides.

Sink feet into the floor, inhale, and reach arms toward ceiling.

Exhale, bringing arms out to the sides as you hinge forward from hips to touch the floor. If you can’t reach the floor, bend your knees.

Hold for 1 minute.

Supported Half-Moon

Stand with your left side against a wall.

Slowly bend forward, bringing fingertips of your left hand toward the floor. At the same time, lift your right leg behind you to hip height.

Turn right to extend right fingertips toward ceiling, stacking right hip on top of left; place left palm on the floor. Keep right foot flexed and breathe evenly.

Hold for 30 seconds.

Switch sides.

Head-to-Knee Pose

Sit with legs extended.

Bend right knee and position foot on the inside of left upper thigh.

Inhale and lift arms overhead.

Then exhale and lean forward over left leg, resting forehead on the thigh

Hold for 30 seconds.

Switch sides.

Wide-angle Forward Bend

Sit up tall on the floor with legs extended as wide as possible

Inhale and bring arms out to the sides and overhead.

Exhale and bend forward, extending arms out in front of you and placing your hands on the floor.

Keep knee caps pointing toward ceiling

Bring forehead toward the floor

Hold for 1 minute.

Reclined Bound Angle Pose

Sit on the floor with a blanket rolled up lengthwise at the base of your back with a pillow on top.

Bend your knees to bring the soles of your feet together, then slowly lay your spine back onto the blanket and rest your head on the pillow. Breathe evenly and relax for 1 minute.


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