You can start with Maryichyasana (pose dedicated to the sage). This feels great on the lower back and the pressure of the thigh up against the abdomen helps relieve cramping pains. It’s also great for tension in the shoulders and upper back.
Sit comfortably with legs forward, bend your right knee in and place your left foot on the floor a little to the outside of your left hip. Lift your left arm up then lean forward as far as you can, threading the left arm inside the left thigh and back behind you. Reach around behind you with your right hand and catch the right wrist with the left hand (use a towel or strap if you can’t reach the hand). Fold forward in to a rounded forward bend. Hold for 5 to 8 breaths and repeat on the other side.
Make sure you’re sitting forward on your sit bones and keep your inner thighs rolling back as go in to the fold. Try and maintain a long spine to stretch out the back and inner thighs. If you can reach for your toes grab them in yogi toe lock, or just walk your hands forward.
Bring the soles of your feet together and let your knees open to their own sides. Place your hands on your belly or let them fall out to the sides. Feel the belly rise and fall with the breath and imagine your deep breaths relieving any pain and discomfort. Hold for as long as you wish, then roll to your side and gently come back up to sitting.
source: health.com By Kristin McGee