Yoga for pain-free periods

To relieve menstrual cramps, ease the tension in your lower back, abdomen and thighs with a simple yoga pose. "Yoga increases flexibility, which makes those muscles less stiff and tight," says gynecologist Susan Lark, M.D.

In Yoga for a Healthy Menstrual Cycle, Linda Sparrowe and Patricia Walden outline moves to alleviate pain, irritability, bloating and other menstrual problems. Try the following to relax your muscles and your mood:

BOUND ANGLE POSE

1. Sit against a wall with your back straight and your abdomen lifted. If you have trouble sitting upright, sit on the edge of two folded blankets so you can release your pelvis forward.

2. Bending your legs, open your knees out to the sides and bring the soles of your feet together.

3. Hold the tops of your feet and draw your heels in toward your pubic bone, The outer edges of your feet should remain on the floor.

4. Lengthen your spine upward, leading with the crown of your head.

5. Stretching your inner thighs from groin to knee, gently lower your knees as far as possible toward the floor.

6. With your palms facing up, lift your arms out to the sides and all the way up over your head.

7. Clasp your hands and press your palms up toward the ceiling. Stay in this position for 30 seconds or more, breathing normally.

8. To come out, relax your arms and bring your knees up one at a time. Stretch your legs out in front of you.

COPYRIGHT 2004 Weider Publications
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