3 Yoga poses for menstrual pain

Much of the time menstrual pain/cramps refer to pain the pelvic, low back, maybe even groin. The contractions that happen when we get our periods can create an overflow, where nearby structures and muscles also tighten and contract. These poses help to release tension, and help alleviate pain, specific for when you are menstruating. 

1. Supine twist-supta matsyeendrasana . If you perform in bed or on a softer surface it may not feel as  straining if you have increased tightness in your spine. You can also do a twist in a seated position!

2. Happy baby- ananda balasana. Ways to modify include hands coming to the hamstrings (back of thigh) instead of the feet. 

3. Diaphragmatic breathing-adham pranayama . can perform sitting, standing, or laying down. 

Added bonus: Child’s pose-balasana. Ways to modify include putting a pillow or bolster under the best to provide more comfort. Breathe through your pelvic floor like a balloon is following up into your hips/pelvis.

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