Legs Up the Wall
"One of my favorite poses to do when I'm having cramps is Legs Up the Wall," Dr. Bartos told POPSUGAR. This pose releases the pressure on your hip bones and sacrum, the bony structure at the base of your spine, and allows them to relax. It allows the hip bones and sacrum to relax on the floor and takes pressure off them. "It feels amazing," Dr. Bartos said. "I recommend that women do it all the time."
- Place a folded bolster, blanket, or pillow against a wall.
- Sit down as close as you can to the wall next to the blanket. Lie down on your back, place your feet on the wall with your knees bent, and scoot your body over so that your bottom and lower back are on the blanket.
- Adjust your body so that your butt is touching the wall, then place your feet straight up, resting your heels on the wall. You can keep your arms by your sides or rest your palms underneath your head.
- Close your eyes, and allow your entire body to relax, feeling gravity pulling you down as the wall and blanket support you.
- Hold like this for several minutes or longer.