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Step 1
Start with the Easy Pose. Sit with your legs crossed and feet below your knees. Cup your hands on your knees, and sit up straight. Keep your neck in line with your spine. This pose promotes relaxation and peacefulness.
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Step 2
Move onto the Cat Pose. Get on your hands and knees as if you were going to crawl. Hands should be placed directly below the shoulders, and knees directly below the hips. Gently pull in your stomach and round out your back in an upward motion, exhaling as you do so. Hold the position for a few seconds, then inhale and come back to the original position. This motion relieves back tension and menstrual cramps.
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Step 3
Assume the Cobra Pose to relieve back pain and aid relaxation. Lie on your stomach and rest your head on your arms. Slowly raise up, moving your hands to the floor on either side of your chest. Using your arms, push yourself up. This motion should bend and gently stretch your back. Only stretch as far as the movement is comfortable.
