Here are some yoga poses that can help relieve menstrual cramps:

  1. Cobbler’s Pose (Baddha Konasana): This pose opens up the pelvic region and can help relieve menstrual cramps. You may stay in each pose for several minutes 12.

  2. Head to Knee Pose (Janu Sirsasana): This pose stretches the hamstrings and gently lengthens your hips and groin. It also helps you focus on one leg at a time 12.

  3. Seated Straddle (Upavistha Konasana): This pose stretches the hamstrings and inner thighs while also lengthening the spine. You can go as deep as you’d like here or remain sitting upright 1.

  4. Seated Forward Bend (Paschimottanasana): This pose goes deeper in opening the hamstrings and calves. It also gives your back a nice stretch. Be sure to follow your breath as you ease into this bend 1.

  5. Supported Bridge Pose (Setu Bandha Sarvangasana): This pose can help to relieve menstrual cramps by stretching the lower back and hips. It also helps to calm the mind and reduce stress 3.

  6. Apanasana (Knees-to-Chest Pose): This pose can help to relieve menstrual cramps by stretching the lower back and hips. It also helps to calm the mind and reduce stress 2.

  7. Supta Matsyendrasana (Supine Spinal Twist): This pose can help to relieve menstrual cramps by stretching the lower back and hips. It also helps to calm the mind and reduce stress 4.

  8. Balasana (Child’s Pose): This pose can help to relieve menstrual cramps by stretching the lower back and hips. It also helps to calm the mind and reduce stress 4.

  9. Ardha Matsyendrasana (Half Lord of the Fishes Pose): This pose can help to relieve menstrual cramps by stretching the lower back and hips. It also helps to calm the mind and reduce stress 4.

  10. Utthita Trikonasana (Revolved Triangle Pose): This pose can help to relieve menstrual cramps by stretching the lower back and hips. It also helps to calm the mind and reduce stress 4.

Please note that it’s important to listen to your body and only opt to practice when it feels best for you. If you experience severe menstrual cramps, it’s important to consult a doctor.