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Kathryn Budig’s Top 3 Yoga Poses for PMS

Kathryn Budig shares her three favorite PMS remedies—after chocolate. Prepare to prop!

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I suppose my all time favorite PMS pose is Head-in-the-Freezer-Searching-for-Chocolate-Covered-Bananas-Asana. (The cold mason jar on my tummy as I pop the delectable bite is an added bonus.) But if you’re looking for something beyond the realm of merry calories, I would suggest the following three modified restorative poses. Bring on the props to make yourself as cozy as possible!

Reclining Bound Angle Pose (Supta Baddha Konasana)

Kathryn Budig, reclined bound angle, pms, restorative

With a bolster, blanket, strap and two blocks

Place a bolster lengthwise onto your mat. Layer 1–2 blankets widthwise at the top of the bolster. Sit on the ground at the base of the bolster, facing away from it. Widen a yoga strap into a large lasso and place it over your head and around your body. Bend your knees, bring the soles of your feet together into Baddha Konasana, letting your knees open wide. Hook the front part of the lasso around the pinky edges of your feet. Wiggle the back part of the lasso around your lower back (roughly your pant line). Tighten the lasso until you can feel gentle pressure (or as much as you want) on your hip flexors. Slide one block under each knee (optional) and then lie back onto your bolster. Sit up and readjust your strap pressure to your liking as needed. Fluff the blankets under your head to provide a lovely pillow, and then chill here for 5–10 minutes. Bonus: Cover your eyes with an eye pillow. Lavender scented is extra lovely.

See also Kathryn Budig’s Healing Meditation for Yoga Injuries

Revolved Twist

Kathryn Budig, revolved twist, pms, restorative

With a bolster and blankets (optional)

Once you’ve removed your strap and blocks, sit on the ground with your right hip touching the base of the bolster. Let your right knee bend and fall down to the ground. Let the left knee do the same, sliding it behind your front leg in a pinwheel shape (knees bent to 90-degree angles). Lengthen your torso with a deep inhale and twist toward the right on your exhale. Lie your torso onto the bolster (you can add blankets on top of it if you need the additional height) and cradle the sides with your arms. Turn your head to the right or left to find a comfortable position. Hold here for 1–2 minutes and switch sides.

See also Kathryn Budig’s Yoga Superhero for Smooth Digestion

Corpse Pose (Savasana)

kathryn budig, corpse pose, pms, restorative

With a bolster, blanket and eye pillow

Lie down on your back and slide the bolster down widthwise on your mat under your knees to give them a nice boost. Let your legs fall open naturally. Place 1–2 folded blankets over your torso for added nurturing weight. Cover your eyes with a towel or eye pillow. Let your arms fall open taking up as much real estate as you’re comfortable with. Stay here, letting your breath be natural, for 5–10 minutes.

See also Kathryn Budig’s Aim True Yoga Sequence

About Kathryn Budig

Kathryn Budig

Kathryn Budig is the yoga teacher behind AIM TRUE, a regular writer for Yoga Journal, and a presenter at Yoga Journal LIVE!

Catch up with her on:
Twitter: @kathrynbudig
Instagram: @kathrynbudig
Facebook: @kathrynbudig