Sit on the floor with your right knee bent and your left leg extended behind you.
Place your hands on your hips, and gently arch your back.
If this variation is painful, then lean forward, placing your hands on the floor in front of you.
If you want more of a stretch, raise your arms in the air.
Hold this pose for five or more breaths, and then repeat the same on the other side.
How this helps: This pose opens up the hips resulting in reduced menstrual cramp pain.
Wide Child's Pose
Place your knees on the floor, widen them to a comfortable distance, and then fold forward.
Extend your arms in front of you.
Rest your forehead on the mat or turn your head to one side, holding for five breaths.
Turn your head to the other side for another five relaxing breaths.
How this helps: This pose is recommended for those that can feel the effects of cramps even in their spine and back.
Kneel on the floor with the knees hips width apart.
Turn your thighs inward slightly and press your shins and feet firmly into the floor.
Rest your hands on the back of your hips (place the base of your palms on the top part of your glutes and point your fingers down).
Inhale, lift your chest, and press your shoulders down, towards the ribs.
Exhale, push the hips forward as you lengthen the front of the body and arch back.
Keep your hands on the back of your hips or on the back of the heels.
If you place your hand on the heels, press your toes into the floor to lift the heels higher.
Use your hands to stabilize, push the hips forward, and lift the chest.
Drop the head back, gaze upward, and breathe steadily.
Stay in this pose for 30 to 60 seconds.
How this helps: This stretches your spine and lower back offering some relief.
Kneel on the mat.
Touch your toes together and separate the heels.
Sit back into the bowl made by your heels keeping your knees together.
Place your hands on your thighs.
Keep your spine and head relaxed, but remain upright.
Close your eyes, and relax your body completely.
Breathe normally and focus your awareness on your breath.
Do this for 2-5 minutes.
How this helps: The thunderbolt pose changes the movement of blood and nervous signals inside the pelvic region and strengthens the pelvic muscle, relieving menstrual disorders.
Lie on your back, and cross your left knee over to your right side.
Extend your arms out wide, looking to the left. Hold for at least five breaths.
Use your abs to lift your knees back to the centre.
Repeat on the other side.
How this helps: This one will help get rid of the pain on the lower belly and spine.
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