Womanhood consists of many struggles–both big and small, but none as widely experienced as menstrual pain. Over 80 percent of women suffer from menstruation-related pain at some point in their lives. This can include period-induced vomiting, dizziness, fatigue, constipation, bloating and prolonged discomfort. To make matters worse, these symptoms range in intensity and can also shoot down the legs, arms and lower back. It’s safe to say that menstruation is no joke, period!

Yin Yoga is specifically helpful for soothing PMS (Premenstrual Syndrome), period and postmenstrual pain. Since it requires each pose to be held for three to five minutes, it encourages your body to fully sink into every movement. These lengthy holds promote circulation, release fascia and improve joint mobility. The extended twists and bends help soothe the digestive tract, relieving constipation and bloating.

Figuring out what poses relieve menstruation-related discomfort can be confusing. Never fear, we’ve got you covered. Here are some of the best yoga poses to incorporate in your practice during “that time of the month.”

BOUND ANGLE

Start by sitting with your legs straight out, pelvic bones on the floor and your hip joints wide. As you slowly open your hips, it also takes the pressure off of your groin, stimulates digestion and helps reduce bloating. Slowly exhale and draw your heels toward your pelvis before gently dropping your knees out to each side. Press the soles of your feet together and breath deeply into the stretch.

RECLINED BOUND ANGLE

Reclined bound angle is exactly the same as bound angle, except you lean backward instead of forward. When you lean backwards into this pose, your abdominal muscles will relax, which can help to ease cramping.

CHILD’S POSE

Child’s pose acts as a form of internal massage that also helps to release tension in your lower back, shoulders and neck. Start on your hands and knees. Spread your knees wide apart, but make sure to keep your big toes touching. Slowly rest your buttocks on your heels before leaning forward on an exhale and placing your torso between your thighs. Your chest should be resting on your thighs, and your head should be sinking into the floor. Your arms can be placed alongside your torso for maximum relaxation or extended above your head for a deep stretch.

RECLINING SPINAL TWIST

Begin by laying on your back, knees bent into your chest, arms extended in a ‘T’ shaped formation and palms facing the sky. Inhale and lengthen your tailbone before dropping both knees to one side. Gently turn your head and neck to the opposite direction of your knees, keeping your shoulder blades flat to the floor. Remain in the twist for a few breathes, then drop your knees to the other side and repeat.

COBRA

Cobra isn’t just a good way to elongate your abdominal muscles, it also opens up the front of your body to create more space for breath. Start by laying face-down on your mat, legs extended behind you with your feet spread a few inches apart. Press the tops of your feet to the mat, then place your hands under your shoulders. Slowly inhale and lift your head and chest off of the mat, keeping your lower ribcage touching the mat. Be sure to pull your shoulders back and your heart forward.

WIND POSE

Wind pose is a great way to relieve digestive tract issues while gently soothing the lower back area. Start by lying face-up, then slowly bring your knees to your chest. Reach your arms around your shins and clasp your hands. Try to keep your lower back pressed to the floor while gently rocking side-to-side, giving your lower back and reproductive organs a light massage.

Next time you’re feeling the aches and pains of menstruation, give these poses a try and see if they make your period a little more tolerable.