In the Korean study, a group of undergraduate nursing students attended an hour-long yoga session once a week for twelve weeks. Compared to the group that did no yoga, they had significantly decreased menstrual pain intensity levels after the program.
According to the study in the Journal of Alternative and Complementary Medicine, this is the formula for easing period pain: 10 cycles of sun salutations for 15 minutes, followed by shavasana for five minutes. Then five cycles of cat, cobra and fish yoga poses for 10 minutes, followed by yoga nidra (a deep relaxation practice) back in shavasana for 30 minutes (yes!).
Bonus, you don’t have to hit up the studio every day to get the benefits. In the study, students only did one session a week, every Friday at 5pm – hello, yogi happy hour!