Start on your hands and knees. Inhale while arching your back (cow pose) and exhale while rounding your back (cat pose). This movement can ease tension in the lower back and abdominal muscles
Lie on your back, bend your knees, and drop them to one side while keeping your shoulders on the ground. This twist can help alleviate back pain and cramping
Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, creating a bridge shape. This pose can relieve lower back discomfort
Kneel on the floor, touch your big toes together, and sit on your heels. Extend your arms forward and rest your forehead on the floor. This pose gently stretches the lower back and pelvic area, providing relief
Lie on your stomach, place your palms under your shoulders, and lift your upper body while keeping your pelvis on the floor. Cobra pose can help relieve backache and strengthen the lower back
Sit with your feet together and knees bent outward, resembling a butterfly's wings. Gently flap your knees up and down. This pose can ease tension in the groin area
Kneel on the floor, lean back, and reach for your heels. This pose stretches the abdominal area and may provide relief from cramps
Lie flat on your back with your arms and legs relaxed. Focus on deep, rhythmic breathing to induce relaxation and reduce stress that can exacerbate cramps
Sit with your legs extended, bend forward, and reach for your toes. This pose can relieve tension in the lower back and abdominal region