Best Yoga Poses for PMS
Pre Menstrual Syndrome
PMS is something that every woman has to deal with in some way or the other. PMS typically takes place during the ovulation or luteal phase of a woman’s cycle. Often the problem of PMS gets brushed under the carpet and is just accepted as a part of a woman’s life.
One of the common symptoms of PMS is extreme menstrual cramps normally felt in the lower abdomen. The cramps can in worst cases be agonizing and can leave you feeling exhausted and bed ridden. You can resort to anti-inflammatory drugs or hormonal pills to get relief form the pain and mood swings associated with PMS. But, resorting to over the counter drugs can lead to long term side effects in the long run.
Yoga for PMS
Yoga offers a natural way to combat PMS and make that time of the month more bearable for us. It is a well accepted fact that the benefits of yoga practice are innumerable – from a fit body to a fit mind yoga leaves you glowing on the outside and peaceful on the inside.
Now let us discuss the symptoms of PMS for you to ascertain if you have any of them. As mentioned earlier, every woman experiences PMS differently. However, having said that there are a few symptoms that are common to most women specifically in the ten day period before menstruation. These symptoms can be split into physical and emotional.
- Abdominal Cramps
- Tenderness and Swelling of Breast
- Constipation and slow down of digestion
- Mood Swings
- Anxiety and tension
- Insomnia/Sleep Disorder
Child pose or Balasana
The ancient practice of yoga suggests the following postures to combat PMS and its symptoms. Yoga has the unique quality of making the body self sufficient in coping with its own ailments. Please note the following Yoga postures that is practised diligently will help fight PMS. Keep in mind that breath is an essential part of yoga practice so as you practice any of the following poses be sure to pay attention to your breath.
Start by getting on your fours. Place your knees under your hips. Now slowly lower your head towards the floor while exhaling normally through your nose. Let your forehead touch the mat or the floor. Remain in this position for 20 breaths and come back to the former position. Repeat this cycle 5 times. This pose will ease any pain in your stomach, back, thighs and shoulders.
Half Lord of the Fishes Pose or Ardha Matsyendrasana:
Erect your back. Cross your left leg over right and let the left foot rest by the right knee. Tuck the right heel near the left hip and rest the left hand on the floor. Wrap the right hand around the left knee and twist the torso towards the left. Now hold the position while taking 20 long breaths. Repeat this on the other side. This pose helps ease tension in the back and abdominal muscles.
Cat Pose or Bidalasana:
Get on all fours, hands under shoulder and knees under hips. Bring your chin towards your chest while inhaling and tilt your pelvis towards the ground. Hold this position for 10 seconds and then rise your head while exhaling and arch your body in the opposite direction. Repeat this pose 5-6 times. The Cat Pose relaxes the spine, back muscles and abdominal muscles relieve tension and improves digestion.
The Modified Cobra Pose or Bhujangasana
Lie on your stomach with your elbows bent near the chest and palms down. Now lift your face and right leg while inhaling. Hold this position for 20 seconds and come back to resting position. Now repeat this with the left leg. Repeat the whole set 2-3 times. It helps in relieving the neck, back and abdominal muscles as well as lifting your mood.
Crocodile Pose or Makarasana:
Lie face down on the mat with arms folded in the front, palms stacked and the head resting on the palms. Relax and keep your legs wide apart and in contact with the floor. Now flex your buttock muscles and press your pelvis to the floor. Hold this position for 20 seconds and then relax. Repeat this pose 5-6 times. The Crocodile Pose helps in releasing stress from various body parts rids of indigestion and constipation.
Standing Forward Bend or Padahastasana:
Stand on the mat with your back straight. Raise your hands up over your head and stretch as far you can. Slowly bend forward and bend your body from hips down to touch or toes or hug your calves. Hold this position for 10 seconds and come back to the standing position while inhaling slowly. Repeat this pose 4-5 times. The Standing Forward Bend helps in stretching and relaxing overall body parts right from head to heel and eases stress.
Fish Pose or Matsyasana:
Lie on your back and put your arms under your body. The palms should be underneath the thighs facing the floor. Now inhale and push your upper body off the floor with the help of the elbows to form an arch in your upper back. Legs should be relaxed but together. Hold this position for 10 seconds and take deep breaths. Now come back to the normal position by inhaling and lifting the head to straighten the body. Repeat this posture 3-4 times resting between each posture. It massages the abdominal organs and muscles, stretches the hip muscles and relieves the tension in shoulder and neck.
Bridge Pose or Setu Bandasana:
Lie face up on the mat with knees bent and feet wide apart. Now, slowly push up the torso to form a line from the shoulders to knees. Clasp your hands together beneath the torso for better support. Hold this position for 20 seconds with deep breaths. Slowly release the pose. Repeat this pose 4-5 times. It helps relieve stress, depression and headache. It relaxes the central nervous system, improves blood circulation and revives tired leg muscles.
Thunderbolt or Vajrasana:
Begin by kneeling, rest your buttocks on your heels and rest your palms on your thighs. Relax your shoulders and keep your back straight.Breathe normally, relax and hold the posture for 30 seconds. Repeat this pose 5-6 times. This posture has numerous benefits such as It boosts blood circulation, reduces stress and anxiety, cures indigestion and acidity and helps relax the thigh muscles.
Corpse Pose or Savasana:
Always end your yoga practice session with this asana. In this pose you simply lie on your back and relax your entire body, all your internal organs and mind. The only thing that should be active is your breath. Ironically this is the most difficult pose to perfect, because the mind has to come to a meditative state. Focus all your energies on your breath. This pose will leave you rejuvenated and relaxed.
Are you going to try these yoga poses for PMS?
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