October 13, 2015 8:00 AM EDT

Aching back? Menstrual cramps? Next time you’re hurting, grab a yoga mat. That’s right your favorite fitness class might also help heal you.

For example, a new study in the Journal of Rheumatology found that among sedentary adults suffering from arthritis, 8 weeks of yoga helped improve their pain levels and general health and well-being. This adds to other research showing it might also ease annoying body problems like headaches and menstrual cramps.

Wondering how yoga can help you? Here are 10 poses that help with some of the most nagging issues, provided by Katie Brauer, chief program officer of Yoga Six, which has studios in California, Missouri, and Illinois.

More Must-Read Stories From TIME

Contact us at letters@time.com.

Read More From TIME