6 yoga stretches to reduce menstrual cramps and hormonal bloating.

AKA Never Let a Bad Period Ruin Your Day

Ok, let’s talk about cramps, PMS, bloating, headaches, bad mood, swelling and having the strange urge to give everyone the middle finger. Actually scratch that, two middle fingers to double the fun. Yes, we are talking about our monthly friend who I refer to as LADY RED. Whether you have a heavy flow, light flow, 4 days, 7 days, heavy cramps, light cramps, lady red always shows up and likes to ruin your week just a little. Here are 6 Yoga stretches to help relieve abdominal pain, bloating and tame lady red a notch. Take deep breaths during each muscle melting position. Try counting to five as you inhale, hold it, and count to five on the exhale. Put on your favourite sweatpants, grab some pillows and soft blankets, now let’s get into it.

1. Cobra ( Hiss at Lady Red)

This popular Yoga pose stretches the lower back, pelvis, chest and neck. During the visit of Lady Red there is a lot of uncomfortable pressure and tightness placed on the lower pelvic area. Cobra pose will help to stretch and relax the lower abdomen and minimise menstrual pain as well as bloating.

Start this position on your tummy, place the palms on the floor, elbows bent and facing down. Lift the chest out and up towards the sky. Relax the belly and allow the spine to gently melt into the floor. Now hisssssss ( only if you want to).

2.  Seated Forward Fold 

While sitting on the floor, fold your body in half and invite your belly towards the thighs. You can touch the toes, ankles, thighs or just let your arms flop down on the floor. In this asana you will feel a stretch in the lower back, glute and hamstring muscle.

 This is such a relief since all of these areas are extremely tight during the menstrual cycle.

3.  Seated Twist With Cow Face Legs

From a seated position place the left knee over top of the right knee and push the feet behind you. If this is too much than pace the left ankle on top of the right knee instead. With your palms touching, twist over the left thigh. Repeat on the other side when ready.

Twists are fantastic for digestion and the perfect remedy for constipation and hormone regulation.

4. Butterfly Legs On The Floor

In a supine position, bend your knees and glue the soles of your feet, allowing both legs to flop open. Feel free to place one hand on the belly while placing the other hand on your chest, now feel your breath.

 This relaxing gem opens up tight hips and creates space in the lower back.

5. Legs-UP-The-Wall-Pose

Pull your blanket or mat right up against a wall, sit down and press your left hip as close to the wall as possible, now slide your legs up against the wall, with your back on the floor. 

The benefits to this passive pose are endless but some include better sleep, improved circulation, reduced stress levels, lymphatic drainage and minimised swelling. 

6.  Corpse Pose With Pillow Or Bolster

This one is pretty self explanatory, sink into your blanket, melt your head into a cushy pillow and slide a bolster under your knees or hips or back or really wherever you damn well please. Close your eyes, meditate or not. 

This pose will reduce the urge to flip everyone off during the menstrual cycle which is good for all of us!

Final Thoughts 

Stretch the pelvis, open the hips, create space in the lower back and remember, it’s ok to take a day or a moment to release these symptoms! I would love to hear any tips or tricks you may have for dealing with Lady Red. Please comment below.