When you have your period, the last thing you may feel like doing is exercising. Exercising may help reduce cramps by increasing blood flow to the tissues in your midsection. Although you can safely do almost any exercise during your period, some exercises are more successful at reducing menstrual cramps. Talk to your doctor before trying any new exercises, especially if you suffer from endometriosis or other health conditions.
Head to Knee
Sit down on the ground on a towel or yoga mat with your legs straight out in front of you. Bend your left knee and place the sole of your foot on your upper thigh on the inside of your right leg. Breathe in as you extend your arms up toward the ceiling, then breathe out as you lean over your leg and place your forehead on your leg. If you can't reach your forehead to your leg, place a pillow on your lap. Hold the position for 30 seconds, then sit up as you breathe in. Switch legs, then repeat the exercise.
Fish Pose
Practice the fish pose, a yoga exercise, to relieve menstrual pain. Lie down on the ground on your back with your feet on the ground and your knees bent. Breathe in as you slide your hands underneath your bottom and your elbows next to your ribcage, then exhale. Breathe in as you press your elbows and forearms into the ground. Arch your back, then exhale as you lift your head and shoulders up off the floor. Bend your head back, then rest the top of your head on the floor, keeping your shoulders and upper back off of the floor. Keep most of the weight off your head to prevent neck strain or injury. Continue breathing deeply as you hold the position for 15 seconds before lowering your entire body to the ground. Bring your knees into your chest and take a deep breath to finish the exercise.
Agnistambhasana Pose
Relieve cramps with the agnistambhasana pose, a yoga exercise. Fold a thick blanket and sit down on the edge of it with the soles of your feet on the ground and your knees bent. Lift your shoulders, then circle them around and back to relax your arms. Sit cross-legged, then lift your right leg and place it on top of your left one, leaving your left leg pressed against the ground. Take deep breaths, keeping your spine straight. Hold for at least 1 minute.
Reclining Angle
Sit down on the ground, then place a rolled-up towel directly behind your bottom. Place a pillow about 1 foot behind the towel. Bend your knees and rotate your legs so the bottoms of your feet are pressed against each other. Press your knees and outer thighs toward the ground. Roll down slowly until your head is resting on the pillow and the blanket is underneath your lower back.
