7 Yoga Poses That Help Relieve PMS Symptoms

We all have our go-to cures for PMS.

We usually use heating pads for the cramps, Advil for the headaches, bed rest for the fatigue and chocolate for, well, everything. But there's one form of incredible treatment you can do on your own at home that many people don't know about, and that's yoga.

Yoga can help reduce PMS symptoms by stretching out tight muscles, massaging organs, improving circulation and reducing bloating. It can be challenging to get out of bed and stretch when all you want to do is crawl under a blanket and cry, but you will feel better after doing these PMS-preventing poses. Give it a try and remember, if all else fails, chocolate.

Child's Pose

Child's pose is one of the most well-known yoga poses, and for a good reason. It may not look impressive, but it's an incredibly calming and beneficial pose. It releases tension in your back, which helps with back pain caused by PMS. It also stretches your hips, thighs and ankles. It's a pose that enables you to slow down and rest. You can rest your head on the pillow or widen your knees to make the pose more comfortable.


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Pigeon Pose

It's common to feel more anxious and emotional just before or during your period. If you feel stress building in your body, pigeon pose is an incredible hip-opener that will stretch and open up your body. This pose releases tension in your hip flexors and rotators. It is a reasonably beginner-friendly pose, but you should avoid it if you're recovering from a knee injury.

Shuttertstock: half pigeon pose

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Cat-Cow Pose

The cat-Cow pose is a two-for-one pose that stretches your front and back body. Cow pose lengthens your abdominal muscles, which can alleviate cramps, while cat pose extends your spine and relieves back pain. You can cycle between the two postures. Move intuitively with your breath, but pause at each pose for a few counts to experience the healing benefits.


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Reclined or Seated Twist

Twists in yoga are a favorite because they are so beneficial. Twists can relieve pressure in your lower back and reduce bloating. Twists also increase blood flow, which energizes you and counters any fatigue you may be feeling. Slowly ease into the twist to avoid injuring your back.


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Knee to Chest

The knee to chest pose is the secret weapon against bloating. It compresses your abdomen, which reduces bloating and puffiness. It also stretches your hips and back. You can pull in one leg at a time or bring both knees into your chest.

Shutterstock: knee to chest pose

(via Shutterstock)


Butterfly Pose

Besides having the cutest name out of all the yoga poses, butterfly pose is a great stretch. Butterfly pose is a hip-opener, like pigeon pose. It relaxes the muscles in your hips and stretches your inner thighs. You can slowly bend forward over your legs and reach your arms in front of you if you're flexible. This will relieve tension in your lower back and shoulders. Rest your head on a pillow or rolled blanket if your head can't reach the ground, so you can truly relax into the pose.


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Forward Fold

Forward fold stretches your entire back. It calms your nervous system and relieves headaches by stretching your neck. You can make the pose more restorative by resting a pillow or folded blanket on your legs and placing your forehead on the support. If you're not very flexible, you can bend your knees so you can fold over with a straight spine. As your flexibility increases, you will be able to straighten your legs more.


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