Have you ever had sudden, painful cramps that just don’t seem to go away? One potential cause is that you are low in potassium. Low potassium levels can also cause muscle weakness, fatigue, muscle spasms, tingling, or numbness. Heart palpitations or skipped heartbeat can be more severe symptoms of low potassium levels. 

It’s possible to fight leg cramps and other issues that stem from low potassium levels by simply increasing your potassium intake. The amount of time it takes to correct low potassium levels depends on how low they are. 

Symptoms Of Low Potassium

The only real way to know if your potassium levels are low is to take a blood test. You will get a more accurate reading of your levels via this route. That said, there are a few telltale symptoms of potassium deficiency that you should be aware of. These symptoms include:

• Muscle cramps, twitching, or severe weakness
• Heart palpitations
• Constipation
• Tingling and numbness

If potassium levels are very low, you may need to take a potassium supplement, or get an IV to elevate them back to a normal range. The quickest way to increase potassium levels in emergency situations is via an IV, which should be administered by a professional in a controlled setting. One report found that an IV can raise potassium levels within 20 to 30 minutes. If you have borderline potassium levels after a sweaty workout, you can use various foods to help bring them back up quickly. Continue reading to learn what foods and drinks may help you do that. 

Sip An Electrolyte Drink

Electrolyte-rich drinks can help replenish minerals, vitamins, and water lost via sweat or periods of diarrhea and vomiting. Not all electrolyte drinks are high in potassium, though. And you should not simply resort to sugary sports drinks to replenish electrolytes, as the preservatives, dyes, and added sugars do more harm than good. Coconut water, for example, is a great electrolyte-rich beverage, but make sure to buy one that is free of added sugars. 

Drink Some Orange Juice

Just as we said previously, the quality of the beverage matters. Many store bought orange juices contain added sugars and preservatives. Go directly to the source by juicing oranges! One cup of orange juice provides nearly 500 milligrams (mg) of potassium, which equates to 11% of the recommended daily intake (RDI). Orange juice may be a convenient way to raise potassium levels, but it tends to be high in sugar. You can also eat oranges to get the same nutrients, plus the fiber that will help the body absorb the natural sugars more slowly. You would need to eat two oranges to get the same amount of potassium as one cup of OJ.

Eat A Banana

This is a classic potassium-rich food, so eat a banana or two next time you are dealing with leg cramps. One medium banana contains 422 mg of potassium, and the potassium in bananas can increase levels within 30 to 60 minutes, per a 2012 health journal. In one study, researchers tested whether eating one or two bananas would increase potassium levels in adult athletes prone to leg cramps. Although there were mild increases in potassium levels in both groups after 30 to 60 minutes, the time it took to increase levels would not benefit an athlete experiencing cramps during competition. To avoid cramps, health experts recommend consuming potassium-rich foods regularly, especially before exercise. 

Eat Some Watermelon

Researchers note that one wedge of watermelon has 320 mg of potassium, making it a great choice for raising potassium levels. Watermelon is also a water-rich fruit (91% water), so it helps to enhance your hydration efforts. It is also rich in vitamins A & C, magnesium, and offers some iron and calcium. According to research, eating watermelon after a workout can help replace water, magnesium, and potassium that you lose via sweat. Drinking watermelon juice after a workout has been associated with reduced muscle soreness after 24 hours. 

Consider Supplementation 

If you consume all of the aforementioned items and your potassium levels remain low, you may want to consider a potassium supplement. Before you start supplementing, consult your healthcare professional to determine whether the supplement is right for you, and to understand proper dosage. The potassium you get via diet and what you supplement should not exceed the RDI, unless directed by your doctor.

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Some people like the heat and others despise it. For the majority of the United States, this summer of 2024 has been unpleasantly hot. Many states have experienced intense heat waves and blistering temperatures. Since these temperatures aren’t going away in the immediate future, there are things experts want you to avoid doing in the heat. 

When the weather is extremely hot, you can forget about outdoor events or activities. If you want to do your daily run, consider doing it in the wee hours of night. Depending on where you live, it could still be too hot at that time! Hot weather can be deadly, especially for older adults because they are more prone to dehydration at a quicker rate. That said, anyone can experience a vast range of heat-related conditions, including heat cramps, dehydration, fatigue, heat exhaustion, and fainting. 

Heatstroke is the most significant and severe heat-related illness. You can see mental status changes and then experience a cardiovascular collapse or instability. Your vitals can change, including your heart rate and blood pressure. Health experts note that you should contact medical professionals if you experience heat cramps, dizziness, or heavy sweating that last more than an hour. To help prevent these things from happening, avoid engaging in the following things when it’s hot outside. 

Don’t Use Alcohol To Quench Your Thirst

On a sunny day, cracking open a cold one or sipping on a frozen cocktail cool off seems like a great idea. Health experts state that you should be careful about alcohol consumption when it’s hot outside. Moderation is the key, especially if you are someone who enjoys drinking. Sure, a cold beverage is refreshing, but alcohol dehydrates the body faster and doesn’t provide hydration. The ice doesn’t count! Ideally, avoid drinking to reduce your risk of dehydration in hotter weather. 

Don’t Stay In The Sun Without Taking Breaks For Shade

If you have to be outside, be it for a work or outdoor celebration, do your best to take breaks in the shade. Taking time away from direct sunlight is essential for preventing heat-related illness. Get out of the sun and into the shade, indoors, or somewhere with air conditioning whenever possible to refresh the body. Don’t forget to hydrate while indoors!

Don’t Skimp On Sunscreen

Whether you are going to be in the sun for 20 minutes or seven hours, you should always apply sunscreen. Sunscreen can help protect your skin from harmful ultraviolet rays, which can cause sunburn. Broad spectrum sunscreens that are at least 30 SPF can help protect you from both UVA and UVB rays, according to dermatologists. If possible, do your best to purchase reef-safe and mineral-based sunscreens, as they have the fewest amount of chemicals. 

Don’t Let Yourself Get Thirsty

Once you feel like you cannot go on without drinking some water, you are dehydrated. If you are thirsty, you are in a mild state of dehydration. Hydrate often so that you don’t allow yourself to get thirsty. When you spend a long time in the sun, always have a water-based beverage at the ready. You can enhance your hydration efforts with an electrolyte-rich beverage. When you sweat, you lose sodium, potassium, chloride, and magnesium. Replenish those nutrients by drinking coconut water or mixing an electrolyte powder into your water. 

Don’t Rely On Temperature Alone

When temperatures are extreme, don’t just look at the temperature and plan around that. You should be aware of the full weather forecast, monitoring the heat and UV indexes. Both of those are measures of ultraviolet radiation, temperature, and humidity. The temperature doesn’t always tell the full story! Some apps can inform you of the “real feel” or “feels like” temperature, which is based on humidity, wind, sun, etc.

Don’t Stay Outside At The Hottest Time Of Day

Finally, when the temperatures are hotter than ever, there is no need to be outside during the hottest part of the day. Temperatures usually peak from noon to about three or four in the afternoon. Try to save yard work or other outdoor activities and tasks for a cooler part of the day. Just be considerate of your neighbors and don’t start revving that leaf blower before six in the morning.

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When you sweat, the body loses the fluid that keeps it hydrated. In addition to losing water, the body also loses electrolytes, putting you at risk of dehydration. To avoid dehydration, you have to continually replenish fluids as you sweat them out. Water is an obvious solution, but enhancing your beverage intake with electrolytes is even better. 

The Importance Of Electrolytes

If you have seen the movie, Idiocracy, you probably know that electrolytes are what plants crave. People in the movie can no longer grow crops because they pour sports drinks on the soil. To be completely honest, sports drinks don’t do a great deal for your body, unless you are working so hard that you can burn off all the sugar that comes with them. 

Electrolytes are a category of electrically charged minerals that the body both produces and derives from different foods and beverages. Such minerals include potassium, sodium, magnesium, phosphate, and chloride. All of these electrolytes are vital if you want to sustain a healthy body and mind. They balance your fluid levels, maintain healthy blood pH, and keep the nerves, muscles, and brain cells firing. They also work to transport nutrients to cells throughout the body and excrete toxins from healthy cells. Basically, they are more than just workout fuel. 

Signs Your Body Needs Electrolytes

The body will let you know if it needs something, but you have to know your body and pay attention to it in order to read the cues. It lets you know if it needs any macro- or micronutrients in your diet. When your body needs electrolytes, you’ll want to pay attention to the following signs. Doing so can help you avoid dehydration and other serious health outcomes that result from that. 

Your Stomach Is Upset

If you feel nauseous or have gastrointestinal issues, you may need more electrolytes. Obviously, these two symptoms can result from myriad things. According to health experts, a lot of runners can experience nausea at the end of long runs. Experts experimented with giving runners more sodium prior to, during, and after runs to alleviate nausea, and it proved effective. 

Your Heartbeat Isn’t Normal

Need more proof that electrolytes are vital to overall health? Well, this is it. Functional medicine experts and dietitians note that electrolytes like calcium and potassium support proper heart rhythm. Any imbalance can lead to abnormal heart rhythm, rapid heartbeat, or palpitations. Severe electrolyte imbalances may even pose a threat to your heart. For this reason, always make sure that you have optimal electrolyte levels at all times. You can always check in with your doctor if you are unsure about your levels. 

Your Sodium Levels Are Low

In severe cases of an electrolyte deficit, a person may experience hyponatremia, a condition stemming from low sodium levels. This usually happens if someone does not replace their sodium that they lose via sweat. Hyponatremia, however, is a serious medical condition that causes mental confusion, lethargy, muscle weakness, and nausea. Severe cases may even cause death, so talk to your doctor if you experience these symptoms after a long day of sweating. 

You’re Just Feeling Off

Notice any sudden mood swings or find yourself to be more irritable than usual? Dietitians say that you are most likely lacking electrolytes. Electrolyte imbalances can occasionally affect brain function, resulting in irritability, mental confusion, or even mood swings. 

Your Muscles Are Cramping Or Weak

As mentioned in the beginning of the article, electrolytes aid with proper muscle and nerve function. If you experience cramps or muscle weakness, your body is likely telling you that you need to replenish your electrolytes. When you are active, the body uses more of these nutrients, so replenishing them regularly can help you avoid these problems. 

Electrolytes are just as essential as any vitamin or mineral, so you should incorporate them into your daily diet. Most people don’t get enough electrolytes on a daily basis because the Standard American Diet is devoid of many micronutrients. Pay attention to your body and it will communicate when it needs more electrolytes.

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As if carrying the baby wasn’t a big enough job, add cramps into the equation. Many women say that cramps are just another thing to deal with during pregnancy. It comes with the experience. Nevertheless, it can be quite frustrating to find a comfortable position to sit or sleep in and then have your calf muscle cramp up. You clutch your sore leg and try to get the muscle to relax and are no longer comfortable. 

Cramps occur more frequently during pregnancy due to hormonal changes that affect circulation. Painful cramps can interrupt your day or night, but they are not harmful and you can prevent them easily. Follow the tips in this article when you get cramps during pregnancy and you will rest and relax more easily. 

Talk To Your Doctor About Taking Magnesium

A prenatal supplement usually contains magnesium, and there are many magnesium-rich foods you can eat as well. Foods like spinach, walnuts, bananas, and dark chocolate are excellent sources of the nutrient. If cramps become a serious problem, you may need to consult your doctor about supplementing with more magnesium. Lacking magnesium in the body can negatively affect your muscles’ ability to relax. 

Stretch To Get Rid Of Cramps

If you want to prevent cramps from occurring in the first place, go ahead and get your stretch on. Stretching is also an effective way to get rid of an existing cramp. Pay attention to the muscle groups that cramp most often, especially if you are prone to nighttime cramps. Consider engaging in light stretching before bed, stretching your hamstrings, quadriceps, calves, back, and more. Those muscle groups are the likeliest to cramp at night. 

Hydrate And Hydrate Some More

Lack of water in the body will cause the muscles to cramp more frequently. That means it is time to drink plenty of water when you are pregnant. The standard recommendation is to drink eight (eight-ounce) cups of water per day to hydrate the body. The problem with that figure is that it may not hydrate your body. Aim to drink half your bodyweight in ounces of water per day. If you weigh 180 pounds and divide that by two to get 90, drink 90 fluid ounces of water daily. You can also eat cauliflower, spinach, cucumber, peppers, carrots, watermelon, and tomatoes, all of which are water-rich foods. 

Get Plenty Of Sleep

How can you get sufficient sleep if you are cramping? Well, sleep is integral because a fatigued body is more likely to experience cramps. If you don’t get the rest you need, you will probably experience cramps in the middle of the night. You’ll wake up and be frustrated at losing sleep. When the baby comes, you’ll be losing plenty of sleep, so need to start now! A simple way to remedy this is to take naps, even if they are for 20 minutes during the early afternoon. A little sleep can go a long way in keeping you rested and cramp-free.

Elevate Your Legs While You Sleep

Elevating your legs while you sleep can not only help relieve pressure in the low back, but also alleviate leg cramps during pregnancy. Place one to two pillows under your lower legs so that your knees, calves, and feet are higher than your hips. That helps to improve circulation between the lower legs and the heart. It also aims to decrease lactic acid buildup that causes muscles to cramp. 

Relax With A Prenatal Massage

One thing to note about massages during pregnancy is that you have to be careful. Applying pressure to certain areas can be dangerous to the baby, which is why experts recommend seeing a massage therapist licensed in prenatal massage techniques. Massage works to increase blood flow to the muscles and encourages healthy ligaments and relaxed muscles and tendons. All of that helps to keep your muscles loose and reduces the risk of cramping.

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Food poisoning symptoms include fever, chills, and bloody diarrhea. It’ll usually begin with cramps, diarrhea, and vomiting. Symptoms usually begin within 1 to 2 days of eating contaminated food.

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You don’t have to give up your running habit just because the temperatures drop during winter. In fact, most athletes prefer the chill of the cold while they run, and it comes with a range of health benefits as well. The American College of Sports Medicine states that it is safe to run in cold temperatures that go down to as low as -7 degrees Fahrenheit. As long as you wear the right clothes and take precautions, you can enjoy running and avoid illness and injury.

Now, if the conditions are dangerous (think icy roads or negative temperatures), you can always hop on a treadmill and remain indoors. If you have exercise-induced asthma, running indoors is better and safer than inhaling the dry, cold winter air too quickly. For most healthy athletes or running enthusiasts, though, running outside in the cold is safe. Continue reading to learn about a few health benefits of running in the cold. 

Benefits Of Running In Cold Weather

You don’t need to put on the giant puffer jacket and three layers of pants to go outside in the cold. The frigid air may not motivate you to work out, but the cold weather actually encourages the release of endorphins, the body’s natural mood boosters. That’s why a lot of people hop in ice baths these days! 

Going outside for a run in the cold may also help you combat the symptoms of seasonal affective disorder. Not only that, but running in cold weather also causes the body to burn more calories, as it has to work harder to maintain its core temperature. Studies have shown that running in cold weather can activate brown fat, which works to accelerate metabolism. That’s all great, but how do you stay warm while running in cold weather? We’ll detail that below.

Always Warm Up

When the weather is cold, the last thing you want to do is run out of the door without properly warming up. That brisk air is not kind to muscles that you don’t properly stretch and activate prior to exercise. The combination of cold weather and reduced air pressure causes joint tissues to expand, which ultimately restricts movement. Plus, you can easily experience spasms or cramps if you don’t properly warm up. Engage in dynamic stretching to flood your muscles with oxygen before your workout. Think of doing some range of motion drills, lunges, high knees, and butt kicks. 

Layer Up

If you know anything about being comfortable in the cold, layering is the ticket. The National Ski Patrol encourages people to wear moisture-wicking material against your skin, followed by an insulated middle layer, and then an outer shell to block the wind. When you layer appropriately, you can effectively protect yourself from wind chill. Moisture-wicking materials also prevent overheating! Runners like to wear polypropylene clothes when running because it helps to keep them dry and warm. You may also want to consider gloves, a beanie, headband, or earmuffs to keep your head/ears warm. 

Hydrate Properly

For some reason, people think that they only need to hydrate when temperatures are scorching outside. No matter the temperature, hydrating before, during, and after exercise, is crucial. You still sweat in cold weather and because the cold air is drier than warm air, hydrating properly will keep you safe during your run. You also breathe at a higher rate, which releases more moisture from the body. Aim to drink eight fluid ounces of water 20 to 30 minutes before your run, seven to 10 ounces every 20 minutes while running and another eight ounces 30 minutes after your run. Drinking water is great, but consider hydrating with electrolyte-rich beverages as well to regulate body temperature and keep energy levels up.

Protect Your Breathing

Even the most experienced of runners can experience breathing problems while exercising in the cold winter weather. Wind chill and temperature of the air will dictate whether or not you have to protect your mouth with a ski mask, muffler, or gaiter during your run. If the temperature drops to single digits, it is better to breathe through a mask or scarf, according to trainers. That will prepare the lungs for the cool air because you don’t want to hurt your lungs with frigid air. An expert tip is to wrap a lightweight scar around the lower face and nose. That isn’t as effective as a face mask, but it does the job. Lastly, breathe through your nose instead of your mouth to lessen breathing difficulties.

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If you find yourself having hot flashes/menopausal symptoms or PMS symptoms, then you may benefit from using these herbs. They’ve been used for centuries and fenugreek supplements specifically has been reported to decrease the need for painkillers for menstrual cramps.

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It doesn’t have to be cold outside to use a heating pad. Whether you have a headache, sore muscles, or cramps, a heating pad is highly beneficial. Homemade heating pads are even better! Snuggle up with them if you are chilly, need comfort, or want to embrace the warmth. This article details how to make your own heating pads and the supplies you’ll need. 

Firstly, you have to gather the supplies, which are a pair of cute and cozy socks, one pair of thin socks, 2 bags of small white beans, sewing supplies, and scissors. Don’t have beans? Replace them with rice! Don’t have cozy socks? A thicker pair of socks will do the trick! By the way, you don’t have to be a professional tailor or seamstress to make these. We believe in you! 

Homemade Scented Heating Pads

• Step 1: Take the thin socks and sew them together at the cuffs. Make sure to leave a one-inch gap, and then fill each sock with a one-pound bag of beans, or one pound of rice. 
• Step 2: Sew up the rest of the cuffs because this will serve as the inside bag for your heating pad. 
• Optional Step: Drop some lavender essential oil onto the thin socks and allow it to soak into the material for about 15 minutes. 
• Step 3: Take the cozy socks and sew them together, leaving a hole big enough to fit the thin socks with the beans into them. Once you fit the thin socks inside the cozy socks, finish the sewing job. Your homemade heating pad is ready, and it should resemble a horseshoe.
• Step 4: Warm the heating pad up in the microwave for about thirty seconds and then use it on the affected area. 

The Benefit of Heating Pads

There are quite a few situations that call for a heating pad. Most importantly, heating pads help relieve aches and pains, relieve cramps, and ease muscle tension. Heating pads are a form of heat therapy, which encourages consistent circulation throughout the body. When dealing with an injury, heating pads can help reduce both muscle and pain discomfort. We detail some of the other benefits below. 

Accelerates The Healing Process

Promoting blood flow to the injured area is an essential part of the healing process. The reason for this is because increased blood flow delivers more oxygen, white blood cells, platelets, and other essential nutrients. All of these things help repair damaged tissues, which is a crucial part of the healing process. Heat transfers all the way from the skin’s surface to deep muscle fibers. This improves blood circulation to the muscles, but also heats the cross layer of fat under the skin. People who have a thicker layer of fat, then, may not respond to heat therapy as well as people with less fat. 

Heat Interrupts The Transmission Of Pain Signals

The reason you feel pain is because of sensory receptors that exist at nerve endings. Receptors compete with one another to reach the brain, and one set of receptors may block or mute the signals from another set. Heat therapy actually activates heat-sensitive calcium channels, which can block pain receptors directly. It’s also possible for heat to stimulate other sensory receptors, which may indirectly reduce pain.

Heat Increases Immunity

By elevating the body temperature via heat therapy (external heat), you mimic the function of a fever (internal heat). What this does is signal the immune system to respond at varying levels. Hot baths, for example, activate monocytes, a type of white blood cell that help fight infections and remove dead cells from the body. Heat therapy may also decrease levels of inflammatory markers in the body. Low levels of C-reactive protein, for example, indicate a stronger immune system.

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Yoga is an effective form of exercise that promotes flexibility and relaxation. Various studies confirm that certain yoga poses can reduce bloating, improve posture, and relieve back pain. Yoga can improve your flexibility and range of motion, and it may even aid with the management of varicose veins. Although yoga is not a cure, the various poses may relieve soreness and swelling in the legs that result from varicose veins. 

What Are Varicose Veins?

Varicose veins are twisted, enlarged veins that are generally benign. For many people, varicose veins have no symptoms and they are merely a cosmetic concern. In some cases, they can cause aching pain and discomfort, which can indicate an underlying circulatory issue. Basically varicose veins result because of a failure in the one-way valves inside the veins. Instead of pumping blood in one direction toward the heart, the failed valves cause blood to leak backwards. That creates a pooling of blood and causes veins to bulge. 

Although the exact cause is unknown, varicose veins primarily result due to hereditary factors. If they run in your family, you have a higher chance of developing them. Another risk factor is if you work in a profession that requires you to stand all day, especially if you don’t move much. And while yoga cannot cure the problem, the relaxation that these poses provide may prevent the condition from worsening. You may even enhance limb movement! Read on to learn how to do the yoga poses. 

Standing Forward Bend

This pose works to enhance blood flow throughout the entire body. It works to stretch the hamstrings and calves, which are likely spots of varicose veins. To do the stretch, stand up straight with your feet hip-distance apart. On an exhale, hinge at the hips to bend forward and reach your hands toward the ground. If you can touch the ground, then great, but you can always rest your hands on your shins if you cannot touch the floor. You can also grab your elbows and simply hang in the stretch. Hold this position for about 10 seconds and then release. 

Legs Up The Wall

Legs up the wall is highly beneficial for fatigued legs because it enhances blood circulation and aims to flush out toxins from the lower extremities. This pose is very simple and helps relieve pressure in the calves, which is great for people with varicose veins. Sit up straight with your right shoulder touching the wall. In a fluid motion, roll onto your back and swing your legs up the walls, planting your arms on the ground to the sides for support. Scoot your butt as close to the wall as possible. Breathe deeply in this pose for as long as you want, ideally 30 seconds minimum. 

Mountain Pose

Mountain pose is one of the most basic yoga poses, but that doesn’t mean that you can breeze through it. This pose helps you achieve proper alignment and works to strengthen the knees, thighs, and ankles. Stand up straight with your feet hip-distance apart and tighten your core and thigh muscles. Strengthen the inner arches of the ankles and feel the energy pass from your feet all the way up to your head. Breathe deeply and direct your gaze forward. Hold this pose for five deep breaths and then release. 

Fish Pose

Some say that Fish pose is one of the best poses for people with varicose veins. The reason for that is because it works on various systems at the same time, stretching your feet and legs to relieve stress and cramps. By relaxing the legs, you regulate blood flow throughout the body. Lie flat on your back and extend your legs out. Create a gentle curve in your back to rest the crown of your head on the mat. Support yourself with your elbows and forearms on the ground right beside you. If this is uncomfortable, place a long pillow or bolster along your spine and relax on this pose that way. Hold for 10 seconds and then release. 

Wind Relieving Pose

This pose aims to move stagnant lymph and venous blood. It may also relieve cramps or fatigue in the legs by loosening the muscles and joints in the hips and knees. Lie flat on your back and draw your knees to your chest. Lift your head off the ground and grab the outsides of your shins with your hands, aiming to bring your forehead to your knees. Hold this pose for five deep breaths and then release.

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When Aunt Flo comes to town, the last thing you want to do is move your body. If you regularly experience cramps or achy back on your period, though, a few restorative yoga poses may be the help you’re searching for. Restorative yoga works to, you guessed it, restore and relax the body. It differs from hot yoga or active yoga in that you go through slow, gentle poses that you can mostly do on the floor. In fact, all of the poses in this article take place on the ground!

According to a growing body of research, yoga is an effective way to relieve menstrual cramping and pain. Aside from the pain relief, yoga can also help to improve your mood and relieve stress levels. And the best news of all? You don’t have to work up a sweat to reap the benefits of these yoga poses during your period. The poses are relaxing, so put on some comfy, breathable clothes, grab a small blanket or towel, some pillows, and roll out your mat. 

Supported Child’s Pose

As a forward-folding pose, child’s pose may promote introspection and rejuvenation during times of stress. In this variation, you’ll widen your knees to encourage gentle hip-opening. Plus, you’ll be supported by your pillow or bolster under your chest. 

• Begin on all fours in a tabletop position with your shoulders stacked over your wrists and hips over your knees. 
• Angle your knees out to the edges of your mat and sit back onto your heels. Place your pillow or bolster longways in front of you, drawing it between your knees. 
• Take a deep breath and relax your shoulders. On your exhale, lower your chest so that it comes to rest on your pillow/bolster. Don’t worry if your butt isn’t touching your heels. 
• Contrary to regular child’s pose, this variation calls for you to rest your arms down by your sides, so that your palms are next to your ankles. 
• Turn your head to the side to rest your ear on the pillow, taking five to 10 deep breaths before returning to the starting position.

Pigeon Pose

This is an excellent pose if you have any tightness in your hips, and it may stir up a lot of sensation during your period. By compressing the hip flexors, you can encourage blood flow there and open up the surrounding muscle groups, which may be tight. 

• You can enter the pose from downward dog or from a tabletop position. No matter how you begin, bring your left knee toward your left wrist, lowering your hip, shin, and ankle to the ground. 
• Square your hips to aim both of them forward. If you left hip lifts up, slip a pillow or yoga block underneath for support. 
• Sit up tall and press your fingertips into the ground, lifting your chest to extend through the crown of your head. Drop your shoulders and fold down over your left shin, placing your hands or forearms under your forehead for support. 
• If you need extra support, place a pillow between your chest and the ground. Remain here for five to 10 deep breaths before returning to the starting position. Repeat on the other side. 

Seated Head-To-Knee Pose

Yet another forward-folding pose, but this one targets your outer hips, hamstrings, and lower back. All of those areas may require extra attention during your period. The goal of this pose is not to get your head to your knee; rather, focus on the deep sensations in your legs, hips, and back. Breathe through the pose and find a place that feels comfortable. 

• Begin in a seated position with your legs extended out wide. Bend your right knee and bring your right foot toward your left inner thigh. 
• Take a deep inhale, lift your chest, and extend through the crown of your head to lengthen your spine. On your exhale, turn to face your left leg and lower your chest toward your knee, hinging at the hips. 
• Do your best to keep you back straight and grab hold of your leg, ankle, or foot to create a gentle stretch. Place a pillow between your knee and chest if necessary and hold for five to 10 deep breaths.
• Return to the starting position, take a few breaths, and then repeat on the other side. 

Supine Twist

Twisting postures do indeed twist your spine, but they also encourage blood flow to key areas. This posture helps to release tension in the outer hips, glutes, and thighs, while opening the chest, shoulders, and abdomen as well. 

• Lie flat on your back with your legs extended. Bend your left leg, reaching to grab the outside of your knee to draw it into your chest. 
• Take a deep breath in this position. On your exhale, use your right hand to draw your left knee across your body and toward the right side. Make sure that both your shoulders remain on the floor as you do this. 
• Your knee may or may not touch the ground beside you. You can apply a little pressure to the left knee to create a deeper stretch. Meanwhile, extend your left arm out to the left side and look at your left hand. 
• Breathe deeply for about 20 seconds before returning to the starting position. Repeat on the other side. 

Reclined Cobbler’s Pose

This pose aims to create an opening through your inner thighs and groin, all the way up through your pelvis. If you want to fully relax your lower back, stack two firm pillows underneath your upper back and lean back onto them. People tend to hunch forward when experiencing cramps, so this pose helps relieve tightness in those areas. 

• Lie flat on your back, with or without pillows supporting your upper body, and bend your knees so that your feet are planted firmly on the ground near your butt. 
• Bring the soles of your feet together as you allow your knees to fall out to the sides. Imagine you’re opening a book, but add support under your knees if necessary.
• Extend your arms out to the sides to create more opening in your shoulders. Breathe deeply into your belly and rib cage for five to 10 deep breaths.

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