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Instructions: Sit with your legs straight out in front of you. Bend your knees and pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together. Hold your feet or your ankles. Sit up straight and do not force your knees down. Relief: This pose helps open up the pelvic area and promotes relaxation, providing relief from menstrual discomfort and cramps.

Instructions: Start on your hands and knees in a tabletop position. Make sure your knees are set directly below your hips and your wrists, elbows, and shoulders are in line and perpendicular to the floor. As you inhale, arch your back, letting your belly sag towards the floor (Cow Pose). As you exhale, round your spine towards the ceiling and release your head towards the floor (Cat Pose). Relief: This pose gently massages your internal organs, thereby alleviating menstrual cramps, and it also helps to relieve tension in the spine and neck.

Instructions: Kneel on the mat with your knees hip-width apart and your thighs perpendicular to the floor. Place your hands on your lower back with fingers pointing down, and lean back. Push your hips forward as you arch backwards and optionally reach for your heels with your hands. Relief: Camel Pose stretches the front of the body, including the chest and abdomen, potentially alleviating menstrual cramps and increasing energy.

Instructions: Stand with the feet together or slightly apart, and gently bend forward from the hip joints. Allow your head to hang freely and keep your knees slightly bent to avoid strain. You can place your hands on the ground or hold onto your elbows. Relief: This pose is calming and helps relieve stress, which may in turn soothe menstrual cramps. It also stretches the hamstrings, thighs, and hips.

Instructions: Lie down on your back. Bend your knees out to the side like a butterfly and bring the soles of your feet together. You can place your hands on your belly or overhead and let your body relax into the pose. Use pillows or support under your knees if needed. Relief: This resting pose opens the groin and hips, encourages the pelvic floor to relax, and may alleviate cramps and tension associated with the menstrual cycle.

Instructions: Kneel on your mat, touch your big toes together, sit on your heels, then separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis, and narrow your hip points towards the navel. Rest your forehead on the floor, with arms extended out front. Relief: This pose helps to stretch the lower back and hips, providing relief from menstrual cramps by promoting relaxation and easing tension.

Instructions: Lie on your back, and bring your knees to your chest. Extend your arms out to the sides in line with your shoulders. Slowly lower your knees to the right side of your body while turning your head to the left. Keep your shoulders pressed to the floor. Hold for a few breaths and then switch sides. Relief: This twisting action helps to wring out any tension in the abdominal organs and can provide relief from cramping as well as aid digestion.