Yoga for Cramps and PMS | 20-Minute Home Yoga

Join Adriene and Benji in this gentle, loving practice created to support you, whether you are feeling physical pain, discomfort, or just need a little TLC.

Tap into your self-healing powers and invite the mind and body back into a state of ease.
Stretch it out, breathe softly into the belly, and soothe the nervous system with this 20 minute restorative yoga practice.

A moment of self-care and solace, just for you!

All are welcome. Remember, a little goes a long way!

Let me know how it goes for you down in the comment section down below!

Optional props: a blanket and 1 or 2 pillows


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❤️ WELCOME to the Yoga With Adriene YouTube channel! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls! SUBSCRIBE to the channel and join our global movement! ❤️

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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

[yogawithadriene]

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?

[rissaa]

I am fully codependent on this woman and not ashamed of it. I love her to death, and support her channel forever.

[AveragePixelEnjoyer]

I didn't have a pillow, so when you said to give your pillow a hug, I hugged myself and I actually ended up crying. Between my grandma passing away last week, PMS, and missing my long-distance bf, a little self-love tonight was exactly what I needed.

[brittanyshaykevich]

Adriene: “Benji has your back”
Me: awww that’s nice
My PMS: CRY
Me: 🥺 ok

[amberisrad]

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 💞

[judestone]

This is awesome! As a trans guy who still gets cramps, this makes me so happy :) Thank you Adrienne!!

[aprilb]

Hi!!! I am barely 9 years old and I already had my period... Lately ive been having a lot of cramps and this video always helps me a lot... Thanks Adriene!

[JessNolan]

‘Benji has your back’ literally increased my mood by 100 points. That’s all I needed to know ❤️❤️❤️❤️ namaste everyone! Much love hope you’re all feeling better soon 😊🌸

[AshlyAnn]

Today I started my period while on a walk. I was a little far from home when it happened and with COVID being a huge concern I didn’t want to stop and use a public restroom. When I finally got home I had the worst cramps. Shortly after I found out my card had been compromised - the day before a majority of my bills were set to go through a stranger had spent half of my money. I broke down into tears. The stress of the world situation and all these little things really had me in shambles today. So I came to you and I could not have been led to a more appropriate video. I needed this today, even more then usual. Thank you. Day 137!

[josefinesommarstrom]

How do you always have such good timing?? Woke up with horrible cramps and then I saw this! You are heaven-sent ❤️

[libbye]

This practice just saved my night. I can actually go to sleep now. I was in tears from pain before this practice. The actual practice was not short of tears, either (cue tears when Benji lays in front of the camera), but the end was just a comfortable awareness. Thank you for sharing your time, energy, expertise, and dog with us, Adriene. I feel so seen and supported after this practice. Namaste.

[justabugge]

Hey :) I’m a trans guy who has INTENSE (like enough to make me scream) periods and no one believes it’s as bad as it is, and it’s especially hard to advocate for myself and my pain since it all makes me so dysphoric and I just wanted to say thank you. This video is very helpful, and though it doesn’t get rid of the pain, it makes it bearable and makes my day more possible, and less dysphoric. Can’t thank you enough <3

[persephoen]

Somehow this just turned into me following steps and sobbing on the floor for 20 minutes in a fuzzy blanket. This was my first session with you and it occurred to me there was more compassion in our voice over the internet then I experience on any given day. And the belly rubs also turned me in that this was the first compassionate and loving touch I've received in too long to remember. What a sad but somehow freeing realization that I can be the loving hug I need.
Namaste indeed <3

[kayconant]

Dear Adriene,
Reading your new Sunday love letter this morning, you brought me to happy tears with the conversation about why you chose to re-do this video. Thank you for seeing me and so many others. Little things like this can change lives, and my heart feels so full today thanks to you <3 So much love to you! I know this sweet practice will be a go-to video for me from now on.

[catarinayuh]

like - seriously I've been layed in my bed the past 4 hours almost crying bc the pain killers didn't killed my pain and now a 21:00 video frkng taked all my pain away like- I'm sending this to literally every women I know

[natasham]

"Learn to trust your struggle" man, this was so important for me to hear. I'm currently in the process of being investigated for potential endometriosis, and the biggest struggle for me is wondering "am I just making this up? is it really as bad as I think it is?" but I must learn to trust my struggle and what I know I have been through. Thank you, Adriene x

[mervekarakoc]

Did i crawl to my yoga mat? Yes, i did. Did this practice make me feel better? Yes, it did.

[milenasvonja]

When you said "blanket yourself" I acctualy did took the blanket and wrap it around me, than I realised its not what you ment :D but it felt nice anyways :) thank you for this routine, it was really helpful today :)

[saphir_m]

I have ONE day during my period when I feel a lot of pain, and this video arrives exactly at the right day. How lucky is that! I'm gonna embrace this time so much! :D

[Raayner]

Thank you so much for this video!!!
I just got my period again after months of not having it and as a trans guy it really kicked the dysphoria into high gear. It was so wonderful to be able to have a video where I didn’t feel like an outsider in my own body 😊