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Cobra stretch -

You may feel like you want to curl up when you’re in pain, but doing the exact opposite may be beneficial. The cobra stretch is great to extend your abdominal area and spine, and open up the chest area. This in turn will increase blood flow and, as a result, may reduce menstrual cramps.

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Cobra stretch -

To do the cobra stretch, simply lay down flat on your stomach. Then gently press your hands alongside your chest area and go into an hyperextension position, expanding your chest at the top.

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Fish pose -

From a yoga perspective, the fish pose works great in releasing trapped tension and energy. This energy can manifest through discomfort and pain, so it’s always a good idea to release it from our bodies. This stretch is ideal to reduce tension in the hips and lower back.

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Fish pose -

To perform the fish pose, lay flat on your back with your arms by your sides or under your buttocks. Press your forearms against the floor and raise your chest. Let your head relax. Breathe deeply while you do this pose. Hold it for up to three minutes.

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Forward bend -

Feeling grounded and connected can help calm the parasympathetic nervous system, and in turn help you better deal with cramping and pain. The forward bend will also help stretching the hips, back, glutes, and hamstrings.

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Forward bend -

To do the forward bend, you need to start from a standing position, and then gently bend forward until you feel a stretch. Breathe deeply as you let gravity do its work. You may bend your knees slightly if your leg and back muscles feel too tight.

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Knee-to-chest -

Bloating and excessive gas can be very uncomfortable. This stretch not only works great in relieving both, but it's also a great stretch for your lower back.

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Knee-to-chest -

All you have to do is lay flat on your back, grab one leg above the knee, and gently pull it towards your chest. Keep your other leg flat on the mat. You can hold it for 15 to 30 seconds, and then do the other side.

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Seated straddle forward bend -

Many women experience back pain during this time of the month. The seated straddle forward bend is a great stretch for tight hip muscles and the back. This stretch may look a bit more advanced, especially for those with less flexibility and mobility, but it can be performed by most people. It just may not look exactly like you’d expect.

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Seated straddle forward bend -

It’s easier if you perform this stretch with your hips elevated. Sitting on a rolled up towel will do. Extend your legs and spread them as wide as comfortably possible. Then stretch your arms and torso gently as you breathe deeply.

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Supine butterfly -

This is a great stretch to promote calmness and relaxation, which are important when it comes to dealing with discomfort and pain. The supine butterfly helps with tight hip muscles and may also help with symptoms such as constipation.

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Supine butterfly -

As you lay down flat on your back, bring your feet and knees together, then open up your legs while the soles of your feet remain touching each other.

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Bound angle (seated butterfly) -

This seated stretch works great in calming you down, as well as releasing tension from your hips. It may also help with period-related digestive issues, such as constipation and diarrhea.

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Bound angle (seated butterfly) -

Simply sit and cross your legs, then bring the soles of your feet together and gently allow your knees to fall out towards the floor.

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Child's pose -

This is a comfortable and soothing position to get into during your period. Plus, it may also help with digestive relief.

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Child's pose -

Kneel, hinge at your hips, and let your torso bend forwards while stretching your arms. Breathe deeply.

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Supine twist -

A twisting motion may help stimulate blood flow in your pelvic region and alleviate cramping. The supine twist can do this, as well as allow your upper back, neck, and shoulders to relax.

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Supine twist -

Lay flat on your back and stretch your arms out to the sides. You should adopt the shape of a T. Then bend one knee and rotate it internally (as if you were closing your leg). Then rotate your head in the opposite direction. Repeat on the other side.

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Legs up a wall -

It doesn't get simpler than this. Stretching your legs up against a wall can do wonders to release tension from your legs, glutes, and back. It promotes a state of relaxation and may also help ease cramping.

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Legs up a wall -

All you have to do is sit facing a wall and put your legs up. Make sure your hips are close to the wall, so you can form an L shape.

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Cat and cow -

This gentle core stretch relaxes your muscles and promotes blood flow. It’s also great for spine mobility, helping release tension in the muscles surrounding it.

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Cat and cow -

Get on your hands and knees, and tilt your pelvis and neck in the same position. I.e. hyperextend your hips and arch your spine as you look up, and then do the opposite. Don’t force the movement; just do it slowly and within a comfortable range of motion.

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Pigeon pose -

Tension in the hips can aggravate cramping, but the pigeon pose can really help loosen up tight hips.

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Pigeon pose -

Starting on your hands and knees, slide one of your legs back, and at the same time bend one of your knees externally towards the floor. Leaning your torso forward will increase the stretch.

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Happy baby pose -

In addition to being a great hip opener and helping to reduce tension in your back and legs, this stretch also applies pressure to the sacrum, which may help with cramp relief.

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Happy baby pose -

Lay on your back and start with your knees bent. Then grab your feet and pull downwards. Your hips and lower back should stay on the floor. Hold for about 30 to 60 seconds, and repeat.

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Supine figure 4 stretch -

This is a great stretch for both your glutes and lower back. Breathing deeply while you do it will also help you feel calmer.

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Supine figure 4 stretch -

To perform the supine figure 4 stretch, lay on your back, then grab and raise one foot and place it over the knee. Use both hands to pull both legs towards your chest, doing a 4 position.

Sources: (Health Digest) (Medical News Today) (Yoga Basics) (The Back Clinic) (Yoga Journal)

See also: Strange myths and mystical beliefs about periods

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