Yoga for Cramps and PMS | Yoga With Adriene

Yoga for Cramps and PMS  |  Yoga With Adriene


– Hi, everyone.
Welcome to Yoga with Adriene. I’m Adriene, and this is Benji and today, we have
Yoga for Cramps and PMS. For this session, you might
wanna grab a little blanket. If you have a pillow, you can grab it from
your bed or from your couch. Hop into something
extra comfy today, and let’s get started. (upbeat music) Alrighty, my friends. Let’s begin in a nice,
comfortable seat. So come on down to the ground. You can sit on your
blanket or your pillow, and you’re gonna bend the knees, bring your feet
right out in front, grounded on the earth. And we’re gonna start
with one of my all-time favs, you’re just gonna
allow your elbows to rest, kind of hook on your knees. Clasp one wrist and take a deep breath in. Open your heart, lift the corners of
your mouth, just slightly. And then exhale, round forward,
chin to chest. Close your eyes here. And slowly begin
to notice your breath. So today’s practice is chill. Definitely designed
to support you and just help you
feel a little held and hopefully good (chuckles) by the end of this session. Whether you are
experiencing a lot of pain, or a little, or just
needed some TLC today, we gotcha, I gotcha. Benji, how’s your back as well. Let’s bring some
healing vibes into the room or
wherever you are by taking a big conscious
breath, in through the nose. (Benji exhales)
And following Benji’s lead, not sure if my
mic picked up on that, but a big exhale out
through the nose or mouth. And again, a big conscious
inhale, in through the nose. Feeling that nice
passive stretch in the neck. And relaxing your
shoulders as you breathe out. And one more time,
this big conscious breath, signaling our self-healing powers. Inviting both
the mind and the body back to a state of ease, equanimity. Alright, take one
more inhale in here. And use your exhale
to bat the eyelashes open and gently lift your head. And then you can stay seated
on your blanket or pillow, keep the feet where they are, and you’re just
gonna walk your hands back, fingertips turned in to start, fingertips turned
in towards your body. And then inhale,
lift your chest up, open through the front body. Think Upward Facing Dog
or Cobra Pose here. And then exhale to release. Turn the fingertips out,
we will repeat, this time fingertips
turning towards the back. Lift your chest,
open your heart. Mmm, breathe in and breathe out.
Awesome, from here, go ahead and walk it forward. Now we’re gonna
open the knees wide, soles of the feet come together for Cobbler’s Pose, Baddha Konasana. So allow your
belly to be soft here. Allow whatever you have going
on in here to just soften. So a lot of times in yoga, I’ll cue inner support system. This connection to the core,
Uddiyana Bandha. Today, none of that. Breathing softly,
sweetly into the belly, letting it be soft
and letting it go. Just letting it be natural. So once you find that
soft belly, (chuckles) you can grab the ankles. Sit up nice and tall once again, and we’re just gonna tick tock
the ears over the shoulders. Left ear over left shoulder, right ear over right shoulder,
back and forth. (Benji barks softly)
Soft belly. Continue to deepen
your breath here. And then bring the
head over the heart, the heart over the pelvis. Take a deep breath in, breathe into your belly, find that big
balloon breath here. And then exhale,
bend the elbows left to right, and send your heart forward. No need to push or force here, just let it be soft. We’re creating a gentle compression in
the internal organs. We’re not trying to like really, like win a medal
(chuckles) in flexibility. So, massaging
the internal organs. Nice and easy. Allowing the weight of the
head to fall over, once again. Breathe long, smooth
breaths in through the nose, out through the nose or mouth. Soothing the nervous system. Opening up through the hips. Awesome work, and slowly tuck
your chin to your chest, roll up through the spine. Take a deep breath in. Lift the corners of
the mouth just slightly. Find just a
little sense of grace, a little lift in the
sternum and the heart here. Use your next exhale to
relax your shoulders down. Maybe you sigh it out if
you feel like it a little. (sighs gently) Good. Now, keep your
left heel snuggling up in towards your body, and send your
right leg out long. Now, here’s an option. You can grab a
second pillow here or you can take the
pillow that you have, and we’re gonna bring it to
the top of the right thigh. Then square your hips so
you’re facing your right toes, inhale, reach for the sky. Exhale, fold forward. You can grab your shin,
your pant leg, your ankle,
or maybe all the way over to clasp the arch of
the foot or the toes. As you’re ready, experiment with
softening the skin of the face, and rounding your head over, letting the
weight of the head go. Three to five deep breaths here. As you breathe in, think about sending
that nice expansive breath to the low back, whatever that means to you. So you can feel your
belly expand, your low back. And then exhale, see if you can
relax your shoulders down away for your ears,
a little more. Soften your jaw. Let the hips get heavy, and slowly tuck
your chin and roll it up. Nice, slow, yummy
transitions here today. So take your time, so you’re gonna
bring your right foot in and give your pillow a hug. Why not? And then let’s take
it to the other side. Get those hugs
wherever you can, right? I always say, in yoga, like embrace yourself,
feel your own hug. It like signals
the brain, I swear. And makes a difference
in your practice, sometimes. Take it or leave it,
here we go on the other side. You wanna square your hips so
you’re facing your left foot. Take a big breath in. Find a little bit of
energy to reach up, up, up, lengthen through the side body, and then think up and over as you keep that soft belly and find this nice restorative
stretch in the other side. You can bend this bottom leg, this left knee as
much as you like here. And when you’re ready, reside in the breath. So find your shape and
then return to the breath, three to five full, deep cycles. In and out,
in and out, in and out. Notice where you might be
clenching or holding here. See if you can use
your exhale to soften, soften those spots. And use your inhale to create more space. Loving awareness
in the low back, the belly, shoulders. Great, get heavy in the hips. As you’re ready, tuck the chin, roll it back up, soft fingers. Nice, easy, soft,
yummy transitions here. (sighs gently) Excellent. Now we’ll take the pillow, we’re gonna bring it
just to the side for now. We’re gonna bring the
soles of the feet together one more time. Soften the bowl of the pelvis,
open up through the groin. Lift up through your heart,
deep breath in. Again, exhale,
heart comes forward, we bend the
elbows left to right. Relax the weight
of the head over. Maybe this time, you take your thumbs
to the arches of the feet and we do a little foot massage. A little self-care
goes a long way in the self-love bucket. So you’d be surprised. Give yourself a
little foot massage here, especially if you’ve
never done it before. See what happens. Pressing your thumbprint
into the arch of the foot. Inhaling lots of love in. Exhaling lots of love out. Cool. Let’s slowly roll up, we’ll cross one
ankle over the other. And we’re gonna roll
through to all fours. Feel free to pad
the knees if you like. Knees underneath the hip points, wrists underneath
the shoulders to start. And then walk ’em a
little wider for today. Great. Index fingers
are pointing forward. We’re spreading
the fingertips evenly. Keep this soft and easy. Gentle inhale, drop your belly,
open the chest, tailbone goes
up towards the sky. You can even wag
your tail a little here, just to get a little movement. Decompression, and then exhale, round through,
tailbone dips down, heart lifts up, chin to chest. Alright, now soften your
gaze here or close your eyes. You got it, listen to
the sound of my voice, let it guide you.
Inhale, drop the belly. Open the chest forward,
claw through the fingertips. Exhale, chin to chest, eyes closed or gaze is soft. Navel draws up, crown
of the head dials down, we press into the tops
of the feet and the hands. Inhale, smooth and
steady with your breath. Drop the belly, open the chest. Heart shines forward. Exhale, round through,
chin to chest. Really claw through
the fingertips on this one. Good, inhale, come back
to a nice, neutral spine. Bring the big toes to touch. Walk your knees out
as wide as your yoga mat. Now repeat. Inhale, drop the belly,
Cow Pose. Exhale, move through cat, Cat Pose first, and then bum back
towards the heels, Child’s Pose. Let your forehead rest. Option here to grab your pillow. Recruit your pillow. Snuggle it way up
in there. (chuckles) And then allow your sweet belly and your front body
to melt over the pillow. Same theme here, allow the weight of
the head to relax down as you breathe full, expansive
breaths in through the nose, and use the exhale
to soften and relax. Out through the nose and mouth. Three to five breaths here,
you got it. Soften the jaw, relax your tongue in
the base of the mouth. Unfurrow your brow, and listen to the
sound of your breath. Take one more cycle. Pay attention to the moment between the inhale and
the exhale in this one. See what happens. Press into the tops of the feet, gently, lovingly rise back up. (sighs gently) Rise back up. You’re gonna take
your pillow out in front. Okay, and we’re
gonna come to all fours. Walk the knees up, up, up, Benji’s chillin’. (chuckles) You’re gonna swing
the legs to one side and then we’re going to take
the legs over the pillow, you’re gonna bring the pillow right underneath
the backs of the legs as you come to lie down. Hey, sweet boy, can you come? Here, buddy. (smacks lips) Come over here,
come here, come on. Good boy. And then we’ll lie
back down. (chuckles) So we’re coming onto our backs. You’re gonna create a
little bolster with your pillow to go underneath your knees. And if you wanna use
your blanket as a pillow here, or as a cover up,
or neck support, you can. So take a second to get
nice and settled in here. And then bring your left hand,
when you’re ready, right to the belly, and your right hand
on top of the left hand. Let your feet be relaxed, ankles relaxed. Inhale lots of love in, imagine the yoga mat rising up
to meet your back body here, so you feel supported, okay? And exhale, relax everything. The weight of
your body into the mat, so they’re kind
of meeting together. And even if you
don’t feel supported actually in this moment,
maybe you feel a little crazy, or you know,
whatever’s going on, choose to be open to that idea of being supported
in this moment by your yoga mat,
by your practice, by me, by Benji, by all of the people who are
practicing this with you, actually all around the world. Alright, and as you
get comfortable here, with your hands on your belly, your center, this point,
this place of deep listening, the Hara, you’re gonna close your eyes, let your breath
just breathe normal, kind of natural
breath in and out. And we’re gonna take the hands in a slow, clockwise circle. Nice and slow. And once you find a little
pace here, a little rhythm, start to deepen the
breath gently again. And then don’t
decide where it ends. Let your breath and this
movement kind of work together and any feelings that
come up, allow them. And if no feelings come up,
that’s okay too. Soothing. Again, recruiting our
healing body to do its thing. The body is so powerful. Sometimes we just need to take
some proper conscious time to be with it, work with it, care for ourselves. Alright, come back to stillness, relax the arms. Release the right arm, gently
at your side, palm face up. And slowly release the
left arm, gently at your side, palm face up. Nice and easy,
begin to rock ear to ear, massaging the base of the head, top of the neck. Let any stress or tension go. Bring your head back to center
stillness when you’re ready and start at the
soles of the feet, and you’re gonna just
take a second to scan the body. And as you do this, see if you can relax more. Release any places
that might feel tight. And last but not least, blanket yourself in this, just beautiful,
loving awareness. Or it could just be the
idea of loving awareness, this acceptance and love for oneself. In all circumstances, even (chuckles) times
in which we feel cramped or in pain. When you scan the body, work your way all the way up
to the crown of your head. Take one more inhale in here. And as you exhale,
let everything go. Find stillness. Give yourself permission here to do absolutely nothing. Just allow the magic our
yoga practice to do its thing. Let the nutrients of this time you carved out for yourself seep in, soak in. Trust your body. Learn to trust your struggle. Give thanks for showing up here to find what feels good. Gently bring the
hands to the hip creases, or you can place them
anywhere that feels good if you’re feeling, particularly cramped
or in pain today. Alright, and
on your next inhale, slowly bring the palms together, thumbs up to third eye. Exhale here. And we’ll seal the deal, close today’s practice
by taking a deep breath in. Exhale, and whisper Namaste. (upbeat music)

100 Replies to “Yoga for Cramps and PMS | Yoga With Adriene”

  1. Hello friends! As I meditate on the importance of being true to the best version of myself each day, I want to keep asking myself in what ways can I challenge (my) assumptions.
    How about you?

  2. My soul thanks you, along with everyone else in my path today, Adriene. Love and respect and constructive rest to you and everyone else practicing together. Namaste 🙏❤

  3. Another lovely practice, thank you! I have a heeler named Bennett and every time i see Benji in your videos it makes my heart so happy ❤

  4. Thanks Adriene ❤️ I really love you ❤️ I make your classes all weeks. You are my favorite Yoga teacher, 💢 You always inspire me 💢 Kisses from Argentina… Thanks for your effort and your love for all people, You are the best 😃

  5. When I do yoga with you, sometimes you say something at the right moment whether it's something like don't fall or something I really needed to hear. I've done one practise about 3 times so far and there was a phrase that I couldn't quite feel till half an hour ago. It hit me really hard. You are magic ✨

  6. for a few years i'm doing yoga with you, i've already got synchronised with your rhymes. so today i got my period and do this video. and for 3 seconds before you've said to put left hand on the belly and right hand on top of the left hand i've already did it this way! thank you, you're amazing

  7. I haven't done yoga in a long time, my mental health has been very poor and I just feel like I can't do anything, even care for myself. This actually came out on the perfect day yet I couldn't force myself to do it until right now (4 days later at 3 AM) and I'm so glad I did, my back feels great and I couldn't stop smiling, I had to keep my eyes open and I stayed in bed because laying on the floor with my eyes closed caused too much anxiety.
    Thank you so much for making these free sessions.
    may God always bless you <3

  8. Thank you for this fantastic self-caring and loving practice. I have taken to using this "moon" time as the time to take for myself and literally give myself a break for one or two days.

  9. Loved the letter, loved reading the comments. Maybe, if the purpose behind the remake brings feelings of unease, we can get really curious about that and also get curious about why so much joy and appreciation comes from many of the people who have responded in the comments? Love to all. Thank you Adriene – about to get my crampy ass on the mat <3

  10. Hello Adriene! THANK YOU for doing this. I hope you are okay.

    I have a hard time gaining weight and beeing healthy lately. I feel like I am pure bones when I look at myself. I DONT WANT THAT. I want to feel STRONG and not weak while teaking two steps walking. Do you have any ideas how I can be strong and GAIN WEIGHT again? I want to look and feel healthy again.

    You helped me so much exploring me beeing healthy in the past. But I lost that direction somehow by stressing to much about my situations in life.

    What should I do? Is there a yoga practice that helps gaining weight and wellbeeing?

    Thank you for your time!

    ♡ lucija

  11. Hi Adriene! I've been following your videos for a few years now and always tell everyone how you have yoga videos for every possible situation! One request though- could you do a yoga for skiiers/snowboarders? I'm about to do a ski season and I'd love a yoga practise to support hitting the slopes in the icy cold… Something strengthening and stretchy would be fabulous ❤️

  12. Adriene, you are the Best!
    Thank you for always making me feel better.
    Happy Friday and hope to do this tonight after Maleficient 2.
    This will Definitely give me a better sleep than last night’s.
    😊😘❤️🌹🙏☀️

  13. Very nice channel, your helping people so much.

    That's why I made also my channel to simply helping through this way…

  14. I'm really new to yoga and recently started your 30 day yoga camp. I have endometriosis & was gutted that I had to put it on hold for 2 days a couple of weeks ago due to the intense pain I get. Wish I could have substituted with this then but definitely going to try it next time. I might not succeed as it really is that horrendous that I have no choice but to medicate & hug onto my heatpad for dear life, but as you say patience and kindness to yourself is key. I'm hoping yoga as a whole is going to help me deal with it better in the future. So glad I found you! X

  15. Adriene– could you please join #TeamTrees? I'm sure your viewers would like to hear your perspective on how planting trees is good for mental and physical health.

  16. Loved this one for those special days of the month when our bodies need to go nice and slow! Have a beautiful day filled with light! Xx

  17. Such a loving practice! I often forget to love myself and I forget how much love there is in the world. This is such a great reminder in the form of a yoga practice. Every time you share a video, you're sharing more love, so thank you <3

  18. Adriene, your words of wisdom never fail. I didn't realize how much emotion I was storing up inside of me until I did this practice. I spent most of it crying and feeling pretty crazy. When you said "Trust your struggle", a wave of relief washed over me. As always, thank you

  19. The old video has always been one of my favourites and helps so much with my cramps but it had definitely occurred to me that the language could use an update. Love that you have done this! I’m always recommending this to friends, now it can be recommended to non-binary pals too ❤️

  20. Hi Adrienne, I’m writing this comment because I was hoping you could possibly make a video for yoga after an abortion? I haven’t seen one along those lines anywhere. And I recently went through one. It would be super comforting to have a video like that from you.

  21. Completed this during my cycle before going to bed – definitely relaxing now with a cup of tea and getting to sleep 🙂

  22. I’ve been following you for a while now, couple years maybe and love your videos. One of those super fans that follows you, tells everyone about you, feels like I know you personally, but never comment kind of people (not intentional). I usually do them weekly in between my HIIT workouts to get a good balance of both. Every time I get on and choose a video it’s as if you asked what I needed beforehand and tailored the practice to me. So THANK YOU!! I really appreciate everything you’re doing on here, from the random ones like this that I really need, the super sweaty sessions that push me mentally and physically, or the month long challenges. Love waking up and meeting you on the mat!

  23. Five minutes in, I already felt better than I had all day and the pain and discomfort was eliminated. Thanks Adriene

  24. I live in Chile. The past few days have been filled with horror and uncertainty, and I totally dropped the ball on also taking care of myself during these difficult times. Today, as my cycle begun, I felt a little bit of hope, knowing yoga always has my back 💕 Thank you, truly

  25. This Video is a Life saver. Cramps are gone.
    Thank you Adriene.

    By the way – Love Benji's Support in this Video. Made me instantly smile.

  26. This is my go-to for cramp relief. Thank you so much ❤ I wish I could do this sequence all day (especially extended child's pose with the pillow)

  27. Feeling so much better after doing this session! I don't think I have ever been so relaxed. I wanted to cry in the final posture, which I found unnerving, until I realized it was because I felt so relieved! Thank you!

  28. Thank you, Adriene. I always go to your previous video for my PMS each month. I'm very happy to find your new video for cramps today and it cures me once again. How can I ever thank you. You are such an incredible yoga doctor of mine.

  29. Thank you, Adriene! This really helped me this morning as I began having cramps, & I didn’t want to do any heavy exercising. I don’t do yoga often but your simple poses and soothing voice was really a blessing for me. I needed this. Thank you again.

  30. I laughed so hard for Benji I had to give myself a minute and rewind video to continue practice! Love you and him! Thank you for giving us this!

  31. Couldn't make it to do the video in time during the worst of my cramps after nothing for months, but was able to take the extra care to do so after all had subsided. Now I know what sort of poses to take from this vid that can help in the future if I'm not able to get to the full thing, having the pillow under my knees was GREAT.

  32. Thank you so much for this video! Not even an hour ago I was more than uncomfortable in my current state, and my fiance kindly urged me to my mat and stuck out the session with me. He saw the video as an amazing stress reliever, and the relief that I had minutes in was truly awakening. So once again, thank you for teaching me that my body can help heal the discomfort it endures.

  33. I just typed 'yoga for cramps' hoping you'll have a video on that, thank you Adriene, it was really helpful!! 💛

  34. I suffer from tough PMS and this practice is perfect for me. By the way, it for really well with your meditation “for inner peace”! ❤️

  35. During the belly rubs I felt such an intense connection with my lower back. My lower back is generally quite sore while I'm on my period, and the circular movement of my hands connected my cramping uterus and lower back in such a strong way. Then when I was done I felt a rush of warmth that felt like it was wrapping all of my pain in a warm hug. Experiences like this remind me of the magic in yoga. Thank you, Adriene! ♥️

  36. Hahahaha, I'm such an emotional mess right now (on my second day of my cycle) that I cried and/or laughed everytime I saw or heard Benji. I don't know what in the H was going on 😂

  37. REALLY helped with my cramps, this morning here in NS, CANADA! Niko joined me, too. Love seeing your dog, Benji, too! Cheers, mate! dxo

  38. I'm woke up this morning with a really bad stomachache which I later found out was cramps because I later started my period! My mum showed me this and it was so so helpful! thankyou so much x

  39. Much needed practice for today. 🙂 x Happy Christmas Adriene, Benji and all yogis around the world! NAMSTE <3

  40. My word Adriene, did i need this today …day 1 of 2020 and woman stuff hits me like a ton of bricks…in gratitude, Namaste 🙏

  41. I still did this even though i dont get cramps. I'm kind of on the opposite end of the spectrum, my periods are extremely irregular, and currently i haven't had a period in 74 days and im kind of getting worried. I'm 16 right now so i am still young, is this something i should worry about or is this normal?

  42. sad to see comments discouraging your use of gender neutral pronouns. i for one am so happy that you used them! I, as a cis woman, welcome all here to complain about their periods with me! whether you be a trans man, nonbinary, prefer not to use labels, or a cis woman.. love and support to all of you!! let's stretch away these cramps together 💞

  43. Thank you for this blessing. I've just started getting back into yoga with your channel and today I got my flow. Feel like rubbish, I have adenomyosis and its a real challenge to function. So today I thought to check out all your vids to see if I could find anything and boo ya pretty much straight away. This is me for the next 4 days, amazing x

  44. I got minor surgery down there today and was not feeling up to day size of home. However, this, this was perfect! Thank you.

  45. Hi Adriene, my 30 day home practice is on hold, needing healing yoga for heavy periods just now, this is good! Blessings!

  46. I’m so glad I found your channel and subscribed. You have sessions for every situation and today was no different! I’m feeling much lighter and ready for work!! Love love LOVE your workouts and Benji! He’s always chilling out finding his zen! Namaste 🙏🏽

  47. This yoga practice actually helps so much with cramps! Thank you Adriene! I'm doing this video plus day 13 of the home series 😊💕

  48. Is this also for a during the month to reduce menstrual pain or do you have something specific for that? 🙂
    I have heard there should be specific postures that will help to reduce menstrual pain if you practice during the month 🙂 I think it is within hormonal yoga…

    something you know off?

    Thanks for very nice videos – they are very appreciated 🙂

    / Kristina, Denmark

  49. wow, what a beautiful practice! This is my first time doing one of your videos and you are so gentle and present, it is so comforting! Thanks for sharing your peaceful vibes and yoga with the world! 🙂

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