MENSTRUAL PHASE WORKOUT
Yin yoga for cramps
Menstrual phaseEasy
Slow, breath-paced floor flow. Each pose holds for two to three minutes, targeting the lower back, hip flexors, and uterine area to release the tension that feeds cramping.
The blocks
1
Child's pose with knees wide3 min
Forehead on the mat, arms forward. Breathe into your low back.
2
Reclined butterfly4 min
Soles together, knees fall open. Place a pillow under each knee if you feel tight.
3
Supine twist, each side3 min
Knees to one side, arms in a T. Do not force it.
4
Legs up the wall5 min
Stay for 10 minutes if you have time. It is anti-inflammatory.
5
Savasana5 min
Stay warm. Use an eye pillow if you have one.
Heads up
This is education, not medical advice. Always loop in a doctor for your real health decisions.
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