When your time of the month arrives, you and I know it is not a walk in the park. The pain in your back, stomach, thighs, the emotional instability of sadness, anxiousness, insecurity oh, and not to mention the continuous flow of the lining of your uterus wall gushing out of your vagina. It can turn even the most together person, into a mess. 

When you look up for cures on the internet or just ways to make this time less hard, you will be given multiple remedies for the pain and some separate remedies for the emotional instability. Why do I have to do two separate things? Can’t I just kill two birds with one stone? 

Well, the answer is yoga. Yoga can not only ease your menstrual pains but also help you to balance your mood swings and emotional. Here are some yoga poses that will work well during this time of pain and sadness:

1. The Child’s Pose

For child’s pose, start with your knees on the floor. Then, fold your body forward, extend your arms, and bend down as far as you can comfortably go. If possible, lean your forehead on the mat in front of you for five deep and slow breaths using your belly rather than your chest. 

Make sure to to relax your hips and slowly stretch those lower back muscles. You can stay in this pose for 30 seconds to a few minutes depending on how you feel. 

2. Reclining Twist

Lie flat on your back. Then, bend your left knee, and then lower it to the right side. Look to your left, and reach your arms out wide, your palms flat against the ground. You will want to stay here for five or more breaths.

Then, extend your left leg back to the ground and repeat the pose with your right leg bending to the right. This pose should relax your back, hips, and shoulders. Repeat 5 to 10 times on each side.

3. Bow Pose

Lie on your belly and bend your knees so you can reach your ankles, while keeping the knees as wide as your knees. On the inhale lift your thighs and chest to same height. Remember to keep breathing and stay in this position for up to 30 seconds before you slowly release and exhale.

4. Cat-Cow

Start with the cow pose. To do that get on your hands and knees, making sure your hands are aligned under your shoulders and your knees aligned with your hips. Gently stretch your head upwards, gazing towards the sky as you breathe in. At the same time, raise your tailbone towards the sky and drop your belly towards the ground.

Then, move to the cat pose. Breathe normally for a few breaths. Then, after taking a deep breath, breathe out slowly and curl your back. Your head and your tailbone will stretch towards the ground. The gentle arch of your spine will warm your back muscles as well as stretch and tone your abdominals.

Exhale on the cat pose and inhale on the cow. Repeat 5 to 20 times to help relieve your pain.

5. Downward facing dog

Stand on your hands and knees and lift your knees on the exhale. Lift your hip towards the sky and stretch your heels and shoulders. Stay in this position for several full breaths and let your cramping tummy relax, focussing on deep breaths. End by releasing into your knees.