4 Yoga Poses to Ease Menstrual Cramps

4. Supta Padangusthasana: Reclining Big Toe Pose

Lie on your back with your arms by your sides and extend the legs. Rest your head on the floor, inhale, bend the right knee, and clasp the right big toe with the right fingers. Place your left hand on top of the upper left thigh to stabilize the left leg down. Make sure to actively reach through your pointed toes.

Exhale; straighten the right leg as far as your flexibility allows. You can also use a towel or belt to wrap around the right foot to assist. Inhale; lift your head up towards the right leg and keep the left leg down. Be gentle on your neck; do not over reach. Allow the legs to remain as straight as possible. Breathe steadily and hold this pose for 1 to 3 minutes. Inhale your head back down to the floor and exhale the right leg down. Switch sides.


  • Stretches the hips, thighs, hamstrings, groins and calves.
  • Strengthens the knees.
  • Relieves back pain, sciatica and menstrual discomfort.

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