Yoga for Cramps and PMS | Yoga With Adriene

– Hi, everyone.
Welcome to Yoga with Adriene. I’m Adriene, and this is Benji and today, we have
Yoga for Cramps and PMS. For this session, you might
wanna grab a little blanket. If you have a pillow, you can grab it from
your bed or from your couch. Hop into something
extra comfy today, and let’s get started. (upbeat music) Alrighty, my friends. Let’s begin in a nice,
comfortable seat. So come on down to the ground. You can sit on your
blanket or your pillow, and you’re gonna bend the knees, bring your feet
right out in front, grounded on the earth. And we’re gonna start
with one of my all-time favs, you’re just gonna
allow your elbows to rest, kind of hook on your knees. Clasp one wrist and take a deep breath in. Open your heart, lift the corners of
your mouth, just slightly. And then exhale, round forward,
chin to chest. Close your eyes here. And slowly begin
to notice your breath. So today’s practice is chill. Definitely designed
to support you and just help you
feel a little held and hopefully good (chuckles) by the end of this session. Whether you are
experiencing a lot of pain, or a little, or just
needed some TLC today, we gotcha, I gotcha. Benji, how’s your back as well. Let’s bring some
healing vibes into the room or
wherever you are by taking a big conscious
breath, in through the nose. (Benji exhales)
And following Benji’s lead, not sure if my
mic picked up on that, but a big exhale out
through the nose or mouth. And again, a big conscious
inhale, in through the nose. Feeling that nice
passive stretch in the neck. And relaxing your
shoulders as you breathe out. And one more time,
this big conscious breath, signaling our self-healing powers. Inviting both
the mind and the body back to a state of ease, equanimity. Alright, take one
more inhale in here. And use your exhale
to bat the eyelashes open and gently lift your head. And then you can stay seated
on your blanket or pillow, keep the feet where they are, and you’re just
gonna walk your hands back, fingertips turned in to start, fingertips turned
in towards your body. And then inhale,
lift your chest up, open through the front body. Think Upward Facing Dog
or Cobra Pose here. And then exhale to release. Turn the fingertips out,
we will repeat, this time fingertips
turning towards the back. Lift your chest,
open your heart. Mmm, breathe in and breathe out.
Awesome, from here, go ahead and walk it forward. Now we’re gonna
open the knees wide, soles of the feet come together for Cobbler’s Pose, Baddha Konasana. So allow your
belly to be soft here. Allow whatever you have going
on in here to just soften. So a lot of times in yoga, I’ll cue inner support system. This connection to the core,
Uddiyana Bandha. Today, none of that. Breathing softly,
sweetly into the belly, letting it be soft
and letting it go. Just letting it be natural. So once you find that
soft belly, (chuckles) you can grab the ankles. Sit up nice and tall once again, and we’re just gonna tick tock
the ears over the shoulders. Left ear over left shoulder, right ear over right shoulder,
back and forth. (Benji barks softly)
Soft belly. Continue to deepen
your breath here. And then bring the
head over the heart, the heart over the pelvis. Take a deep breath in, breathe into your belly, find that big
balloon breath here. And then exhale,
bend the elbows left to right, and send your heart forward. No need to push or force here, just let it be soft. We’re creating a gentle compression in
the internal organs. We’re not trying to like really, like win a medal
(chuckles) in flexibility. So, massaging
the internal organs. Nice and easy. Allowing the weight of the
head to fall over, once again. Breathe long, smooth
breaths in through the nose, out through the nose or mouth. Soothing the nervous system. Opening up through the hips. Awesome work, and slowly tuck
your chin to your chest, roll up through the spine. Take a deep breath in. Lift the corners of
the mouth just slightly. Find just a
little sense of grace, a little lift in the
sternum and the heart here. Use your next exhale to
relax your shoulders down. Maybe you sigh it out if
you feel like it a little. (sighs gently) Good. Now, keep your
left heel snuggling up in towards your body, and send your
right leg out long. Now, here’s an option. You can grab a
second pillow here or you can take the
pillow that you have, and we’re gonna bring it to
the top of the right thigh. Then square your hips so
you’re facing your right toes, inhale, reach for the sky. Exhale, fold forward. You can grab your shin,
your pant leg, your ankle,
or maybe all the way over to clasp the arch of
the foot or the toes. As you’re ready, experiment with
softening the skin of the face, and rounding your head over, letting the
weight of the head go. Three to five deep breaths here. As you breathe in, think about sending
that nice expansive breath to the low back, whatever that means to you. So you can feel your
belly expand, your low back. And then exhale, see if you can
relax your shoulders down away for your ears,
a little more. Soften your jaw. Let the hips get heavy, and slowly tuck
your chin and roll it up. Nice, slow, yummy
transitions here today. So take your time, so you’re gonna
bring your right foot in and give your pillow a hug. Why not? And then let’s take
it to the other side. Get those hugs
wherever you can, right? I always say, in yoga, like embrace yourself,
feel your own hug. It like signals
the brain, I swear. And makes a difference
in your practice, sometimes. Take it or leave it,
here we go on the other side. You wanna square your hips so
you’re facing your left foot. Take a big breath in. Find a little bit of
energy to reach up, up, up, lengthen through the side body, and then think up and over as you keep that soft belly and find this nice restorative
stretch in the other side. You can bend this bottom leg, this left knee as
much as you like here. And when you’re ready, reside in the breath. So find your shape and
then return to the breath, three to five full, deep cycles. In and out,
in and out, in and out. Notice where you might be
clenching or holding here. See if you can use
your exhale to soften, soften those spots. And use your inhale to create more space. Loving awareness
in the low back, the belly, shoulders. Great, get heavy in the hips. As you’re ready, tuck the chin, roll it back up, soft fingers. Nice, easy, soft,
yummy transitions here. (sighs gently) Excellent. Now we’ll take the pillow, we’re gonna bring it
just to the side for now. We’re gonna bring the
soles of the feet together one more time. Soften the bowl of the pelvis,
open up through the groin. Lift up through your heart,
deep breath in. Again, exhale,
heart comes forward, we bend the
elbows left to right. Relax the weight
of the head over. Maybe this time, you take your thumbs
to the arches of the feet and we do a little foot massage. A little self-care
goes a long way in the self-love bucket. So you’d be surprised. Give yourself a
little foot massage here, especially if you’ve
never done it before. See what happens. Pressing your thumbprint
into the arch of the foot. Inhaling lots of love in. Exhaling lots of love out. Cool. Let’s slowly roll up, we’ll cross one
ankle over the other. And we’re gonna roll
through to all fours. Feel free to pad
the knees if you like. Knees underneath the hip points, wrists underneath
the shoulders to start. And then walk ’em a
little wider for today. Great. Index fingers
are pointing forward. We’re spreading
the fingertips evenly. Keep this soft and easy. Gentle inhale, drop your belly,
open the chest, tailbone goes
up towards the sky. You can even wag
your tail a little here, just to get a little movement. Decompression, and then exhale, round through,
tailbone dips down, heart lifts up, chin to chest. Alright, now soften your
gaze here or close your eyes. You got it, listen to
the sound of my voice, let it guide you.
Inhale, drop the belly. Open the chest forward,
claw through the fingertips. Exhale, chin to chest, eyes closed or gaze is soft. Navel draws up, crown
of the head dials down, we press into the tops
of the feet and the hands. Inhale, smooth and
steady with your breath. Drop the belly, open the chest. Heart shines forward. Exhale, round through,
chin to chest. Really claw through
the fingertips on this one. Good, inhale, come back
to a nice, neutral spine. Bring the big toes to touch. Walk your knees out
as wide as your yoga mat. Now repeat. Inhale, drop the belly,
Cow Pose. Exhale, move through cat, Cat Pose first, and then bum back
towards the heels, Child’s Pose. Let your forehead rest. Option here to grab your pillow. Recruit your pillow. Snuggle it way up
in there. (chuckles) And then allow your sweet belly and your front body
to melt over the pillow. Same theme here, allow the weight of
the head to relax down as you breathe full, expansive
breaths in through the nose, and use the exhale
to soften and relax. Out through the nose and mouth. Three to five breaths here,
you got it. Soften the jaw, relax your tongue in
the base of the mouth. Unfurrow your brow, and listen to the
sound of your breath. Take one more cycle. Pay attention to the moment between the inhale and
the exhale in this one. See what happens. Press into the tops of the feet, gently, lovingly rise back up. (sighs gently) Rise back up. You’re gonna take
your pillow out in front. Okay, and we’re
gonna come to all fours. Walk the knees up, up, up, Benji’s chillin’. (chuckles) You’re gonna swing
the legs to one side and then we’re going to take
the legs over the pillow, you’re gonna bring the pillow right underneath
the backs of the legs as you come to lie down. Hey, sweet boy, can you come? Here, buddy. (smacks lips) Come over here,
come here, come on. Good boy. And then we’ll lie
back down. (chuckles) So we’re coming onto our backs. You’re gonna create a
little bolster with your pillow to go underneath your knees. And if you wanna use
your blanket as a pillow here, or as a cover up,
or neck support, you can. So take a second to get
nice and settled in here. And then bring your left hand,
when you’re ready, right to the belly, and your right hand
on top of the left hand. Let your feet be relaxed, ankles relaxed. Inhale lots of love in, imagine the yoga mat rising up
to meet your back body here, so you feel supported, okay? And exhale, relax everything. The weight of
your body into the mat, so they’re kind
of meeting together. And even if you
don’t feel supported actually in this moment,
maybe you feel a little crazy, or you know,
whatever’s going on, choose to be open to that idea of being supported
in this moment by your yoga mat,
by your practice, by me, by Benji, by all of the people who are
practicing this with you, actually all around the world. Alright, and as you
get comfortable here, with your hands on your belly, your center, this point,
this place of deep listening, the Hara, you’re gonna close your eyes, let your breath
just breathe normal, kind of natural
breath in and out. And we’re gonna take the hands in a slow, clockwise circle. Nice and slow. And once you find a little
pace here, a little rhythm, start to deepen the
breath gently again. And then don’t
decide where it ends. Let your breath and this
movement kind of work together and any feelings that
come up, allow them. And if no feelings come up,
that’s okay too. Soothing. Again, recruiting our
healing body to do its thing. The body is so powerful. Sometimes we just need to take
some proper conscious time to be with it, work with it, care for ourselves. Alright, come back to stillness, relax the arms. Release the right arm, gently
at your side, palm face up. And slowly release the
left arm, gently at your side, palm face up. Nice and easy,
begin to rock ear to ear, massaging the base of the head, top of the neck. Let any stress or tension go. Bring your head back to center
stillness when you’re ready and start at the
soles of the feet, and you’re gonna just
take a second to scan the body. And as you do this, see if you can relax more. Release any places
that might feel tight. And last but not least, blanket yourself in this, just beautiful,
loving awareness. Or it could just be the
idea of loving awareness, this acceptance and love for oneself. In all circumstances, even (chuckles) times
in which we feel cramped or in pain. When you scan the body, work your way all the way up
to the crown of your head. Take one more inhale in here. And as you exhale,
let everything go. Find stillness. Give yourself permission here to do absolutely nothing. Just allow the magic our
yoga practice to do its thing. Let the nutrients of this time you carved out for yourself seep in, soak in. Trust your body. Learn to trust your struggle. Give thanks for showing up here to find what feels good. Gently bring the
hands to the hip creases, or you can place them
anywhere that feels good if you’re feeling, particularly cramped
or in pain today. Alright, and
on your next inhale, slowly bring the palms together, thumbs up to third eye. Exhale here. And we’ll seal the deal, close today’s practice
by taking a deep breath in. Exhale, and whisper Namaste. (upbeat music)


  1. Best yoga ever

  2. You’re right on time for me! 😲

  3. Since I was young, I’ve always had horrific cramps and have taken ibuprofen for them for years. I’ve been trying to find more holistic alternatives, and I’m so glad to see this routine. This will def be a part of wellness pick-me-up!

    Thanks Adriene!

  4. Adriene,

    I have not done this video yet (but I'm very excited to!!). I just got done reading the newsletter for this video and your reasoning behind it. I want to say: thank you.

    Thank you for always growing, learning, seeking to find more of yourself, and always finding what feels good with us.

  5. Hi Adriene, I have been a big fan of yours for ages, I recommend you to a lot of people too.
    I got your email in which you stated why you redid the video for women's menstrual cramps/PMS and said it wasn't inclusive enough as you called us ladies.

    I'm sorry to say, but women suffer from menstrual cramps, women have PMS, and likewise, women have Endometriosis.

    I am a woman who suffers from Endo, and I hate to see woman be removed from society, why are we so afraid of it now? It's a girl's/women's issue and removing that from issues such as periods may feel inclusive to you, for the small minority (less than 1% of people) however, it's making 50% of people invisible again, when we as a sex have worked so hard for visibility.

    Please think about this. It's important to claim womanhood and be proud of it, not to diminish it and be scared to even say it. Menstrual cramps is a women's issue.

  6. Thank you so much for re-making this video. Gender neutral pronouns are such a simple yet powerful way to be supportive. Thanks for always taking care. Sending you so much love, Adriene and Benji! ❤️

  7. This was a beautiful, nurturing practice. Thank you!

  8. Thank you so much Adrienne for making this so it’s for all people who have periods. It may seem small to some folks but these kinds of details matter.

  9. Yes to what others have said—thank you so much for making this for all folks. Your letter and this practice felt loving and inspiring.

  10. Always on time for me Adriene with ALL of your videos! Thank you 🙏🏾☮️☺️

  11. Thank you for this one! Loved it and the timing was spot on – teehee! Day 20 of #ywaEXPLORE (Day 50 of practice) Namaste

  12. 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?

  13. My heart goes out to All you lady's nothing but good energy, Namaste !

  14. Thank you Adriene 💗

  15. Perfect timing. I looked up just as Benji was staring out the window, ears on alert. So cute… ❤

  16. Thank youuuu, this is perfect timing for me.

  17. I loved hugging my pillow ❤️

  18. Thanks I need this!

  19. Sweetheart Adriene, thank you for this special sequence! I'm sure it certainly releases that sharp pain, but!!!! I assure you, with every day practice along with your voice I forgot about PMC….hope for good!! Namaste, the sweetiest!!!🙏❤️❤️❤️

  20. I admire you a lot, I follow one of your yoga videos after I workout in the gym (so 3-4 times a week) and even though it's difficult to be grounded and mindful in such an environment, your presence and aura help me so much to stretch and relax.
    Also you gained in my mind like 1000 points for your inclusivity and intention to always be better 💖💖💖 love you lots

  21. Perfect timing! I did a yoga for pms and cramps practice that I always do last night and thought, “I really need a new practice to mix in.” Thanks for being in sync with me 💞

  22. I got settled on the mat, started the video and then saw the title…and decided to do it anyway, glad that I did. Nice comfy gentle wake up on this Sunday morning.. Did some sun salutations later.. perfect combo. Ready and rarin’ to go now 😉

  23. Adriene, thanks for using your platform to correct course, be mindful of gender identity and expression, and spread that word! The term "ladies" is used so often in cool/progressive spaces and makes many of us feel excluded in places that aim to welcome.

  24. this is just what i needed omg, i'm so happy you exist and you keep coming up with all this amazing content. i love and support you so so much, you are amazing! <3

  25. I manifested this. 💜

  26. Doubleplusgood on you!

  27. You are so amazing! I wake up with cramps and I think to myself, 'I wonder if Adriene has yoga for this…' Thanks for always being there to help with any curve balls life throws. 💗🐼 Namaste

  28. Lovely! Even as a below the knee amputee I can do this with or without my prosthetic. Thank you.

  29. 😆 right on time

  30. “A little self care goes a long way…” 💗 Absolutely true! ☺️ Thank you so much Adriene and namaste 🙏🏻✨

  31. awww, just what i needed today! thanks

  32. For All Your Spiritual Needs, Click Here :

  33. Lovely 😊

  34. ADRIENE!! I AM SO PROUD OF YOU!! I knew in my heart you would do this one day (revamp the PMS video for gender inclusivity), and when I saw a new Yoga for PMS on the calendar I was hoping it would be today. I can't go to public yoga classes because I get misgendered over and over, and have actually cultivated a home yoga practice with your videos for this reason. This is such an important and necessary update (I could never get passed the "just us go'ils"), thank you so much and again I'm PROUD OF YOU!!

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

  36. Haven't had to deal with this for a long time after years of terrible trouble. Appreciated it for the lovely, gentle and mindful practice it is. Also very soothing for backache. Along with a sweet and encouraging email. I always feel a pang of sadness and awe when I see the geese flying south for winter. Have a beautiful day 😊 💕 💓 💕

  37. How did you know 😂❤️

  38. Love that you remade this ❤

  39. I’ve been waiting for this one 😍🙏🏼❤️

  40. Benji is usually so chill, I got really curious about what was so interesting outside the window 🤔💚

  41. thankyou Adriene, i did this practice with my sister and we both felt really happy and calm, it was a delight to do it this evening
    namaste xx

  42. I’ve been doing yoga with you for at least 3 years now and I’m more flexible than ever thanks to you:) I’d love to see some challenging ones more often though. I made some great progress because of you and I want to see more like, long (over 30 minutes) ones that make me sweat a little:)

  43. This is exactly what I needed today! And for the next week! I have endometriosis and it makes my periods extremely difficult and painful. This will be a big help.

  44. Thank you! Timely and wonderfully yummy, full of self-love prompts and encouraging messaging—this goes on the “save list.” Sometimes a gentle and loving approach is just what this ol’ body needs. Thank you, Adriene, love your show!!

  45. I could've use this two weeks ago 😅 thank you so much for this!
    Also, Adriene, which yoga mats would you recommend? I'm going to Bali to do a yoga teacher course and am looking for a really good one 🥰


  47. not a girl but I still get my period. I want to thank you for re-posting this. Gender is an issue that seems to be on everyone’s mind lately and as a non-binary person it’s so exciting and heartwarming for ppl like me to be included in the narrative. Thanks for the love letter 💌🥰🌹

  48. 👍👍👍👌👌👌👌💪💪💪✌✌✌👏👏👏❤ muy bien corazón de amiga mía de youtube

  49. Benji's front row seat <3

  50. Glad you redid to open up to all folks with periods 🙂 ❤️

  51. All the relaxination and the good energy in this video 💓💓

  52. Thank you so much for doing this! Am going through menopause or late perimenopause and have had a little discomfort recently. My pit mix Sadie loves seeing Benji 🙂 Thank you so much for what you are doing. You have no idea how much of a difference you're making in my life, for the better.

  53. This is wonderful. Did it after my usual workout and I was ready to fall asleep when I was done. Definitely a favorite. Thank you.

  54. I don't know how to say it but I think there's a wolf on the set

  55. Love youuu soo much, girl !!!

  56. Thank you Adriene's opera singing neighbour for putting a smile on my face from 18:00. Life is good. Namaste <3

  57. from a nonbinary fan, thank you for this <3

  58. I love you videos, my life has changed since I have found your videos! I never liked yoga before but now I can’t go a day without watching your videos! ❤️❤️❤️🙏🏻🙏🏻 you’ve changed my life. That alone is incredible xx

  59. I love this redo. I love the thought and intention put into it. And I especially love that I can share this one with a dear friend of mine without causing them discomfort.

  60. Another perfectly timed video – thank you! Sometimes I think you may actually know me – LOL!

  61. Amazing session for 13 weeks pregnant too! Thank you Adriene it's like you knew what I needed ☺️💖💞🙏🏽xx

  62. Thank you xxxxxxxxxx

  63. Thankfully, I no longer have to deal with awful cramps and pms. This was still an immensely beneficial practice. Thank you Adriene (and Benji!) xx Namaste 💟💟

  64. thank you so much, it was great as always… Benji made me laugh he is so adorable. I relly felt supported and relaxed. thank you again you're the best <3

  65. Hi addriene how r u i got a sore back in my yoga class last monday i love yoga. Lov nianh

  66. the music at the end reminds me of SpongeBob Bikini Bottom

  67. I understand updating videos from time to time, but I cannot get behind this idea of a person who isn’t “female” having a period. Only women get periods, only women can bear children. It is jolting to think how many people exist out there that cannot accept who they are on even a biological level. How can this be yoga? To support the denial of one’s own self and who they were born to be? As a woman, I’m offended that there are people out there who wish to take away this exclusive and special claim we have to being female, the ultimate culmination of femininity, this natural right that allows only us women to cultivate and bring new life into this world. Only WOMEN have the biology to do that and I am proud to be one!

  68. Yooooo!!!! I'm a week before my period…. your timing is impeccable. I also applaud you for re-doing a video to be inclusive to all. You are an angel in human form ❤️

  69. So nice to remember to give the tummy some loving pats and rubs! Poor thing is working overtime being all dramatic and stuff! 💁🏼‍♀️

  70. Adriene deserves a Nobel (peace) prize! ❤ ❤ ❤

  71. Wow, OMGoodness- All about the 'gender neutral or pronouns'….I didn't realize we were getting all Liberal here 🤮😝
    Sooo didn't need to go there with a nice yoga channel & workout…here we go again huh – Sad- didn't realize it was going to become another 'Platform' for the alphabet people & this nonsense !
    Just simply enjoyed Adriene's voice & motivation- Ughhh, enough already !
    Sorry, speaking the truth that MANY feel !

  72. Thank you so much, Adriene! For you inclusion to all who have periods and cramps no matter their gender identity!

  73. Benji makes everything a thousand times better. I do yoga with my cat pottering about, having a pet around when you're trying to relax really helps!

  74. EXPLORE DAY 20

    Today I am mentally in a distressed state due to some incidence that happened today. On top of that my mid back and shoulders were cramping on me, the practice helped set my mind little bit off and relax the muscles. Thanks Adriene!



  75. This is perfect timing!! Love all your videos, always so relaxing and refreshing.

  76. Perfect practice for today! Did anyone else love hugging their pillow as much as I did? lol

  77. Thank you so so so much for including everyone with period pain ❤️ Will try this one tomorrow morning!

  78. Thank you, Adriene! This is another nice and comfy yoga choice for my PMS. Love you. Namaste. 🙂

  79. I think you'd make a great soulful singer if you didnt end up being a yoga teacher. #AppreciateYa

  80. This was really lovely for today. I spent most of today relaxing in my pjs and playing my favorite video game. So it was nice to do this in the evening after sitting on the couch so long. Thanks Adriene (:

  81. Thank you Adriene 🧘🏼‍♀️

  82. Such a relief after doing today’s practice 😊 And though I love the yoga, I enjoy watching Benji putter around the studio and relax like an old man dog 😂❤️

  83. Wow! Was far far away at the end there! Very meditative state! 🥰🥰🥰🥰

  84. Perfect timting. thank you!!!!!

  85. I'm well past the age of cramps and PMS, but I am recovering from diverticulitis and this practice hit the spot for a sore gut! Thanks, Adriene!

  86. 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.

  87. conveniently i just got my period today and this video pops up haha

  88. This practice could not have been better-timed! Not sure how you knew I was having my period lol. Thank you as always!

  89. Love it! It made me fell awesome!
    Want to use the pillow more times haha

  90. First of all, Thank you Adriene for the letter, it really helps set a mood for the rest of the week and keeping me motivated and calm in mind, right before i did this practice, my niece sort of stressed me out and I literally wanted to cry cause I was overwhelm with this out of control feeling but you always know exactly what's needed for us Adriene so for that Thank you and benji, it was a joy today to see him so in tune with us so much love , Namaste Everyone and goodnight 💕💞💓💗💖❤🙏🐶🙏

  91. day 124th in books

  92. I'm in pain from pms ,feeling miserable, and serendipity! Here's your video!

  93. As a fan of your vids and a nb thank you for this change

  94. Love this! Thank you!! 💓

  95. Thank you for redoing this video. I did your old one last week and it made me feel uneasy because of the words you used. Thank you for being conscious of your words and wanting to create a totally inclusive community. You are an inspiration!

  96. 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 😊

  97. All I have to say is ohhhhh yaaaa

  98. Not a woman you still get a A+

  99. Hi! I seriously love your yoga classes. Soooo good while I’ve been traveling. I want to send you some stuff from my wellness company to try! Are you interested?

  100. Hi Adriene! Thanks for awesome lessons which are accessible and possible to make and if I may ask for a yoga lesson for strengthening legs, especially ligaments and joints? (After pretty long procreation period😆).

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