Yoga poses for PMS

PMS

PMS is exceedingly common, occurring in 75 percent of women of reproductive age during their lifetime. A more severe form of PMS is premenstrual dysphoric disorder (PMDD). This occurs in about 5 percent of women. Both are characterized by symptoms of mood swings, depression, anxiety and irritability that occur prior to menses, usually in the two week period between ovulation and menses. It is often accompanied by physical symptoms of abdominal bloating and cramping.

Yoga and PMS

Yoga has been practiced for thousands of years and its health benefits have been immense for all sorts of ailments. Yoga can be immensely beneficial for helping women deal with pre-menstrual and menstrual symptoms such as bloating, cramping, breast tenderness, swelling, mood swings, anxiety, etc. However, it is important to practice certain poses while during menstruation, and to avoid others.

Poses that are beneficial for PMS

Prana or Breath-work

Yogic breathing excercises can help to focus the mind and calm the body. Often sending breath to the crampy parts of the body can help to release tightness.

• Alternate Nostril Breathing is very calming to practice during PMS. It relaxes the body and focuses the mind, helping to balance the mood swings and emotional feelings that may arise during PMS.

To practice Alternate Nostril Breathing: Fold the index and middle fingers down on your right hand. Inhale in your left nostril. Place your thumb on your right nostril and your ring and pink finger on your left nostril, so that you are holding your nose closed. Hold your breath for 2-5 counts and then remove your thumb from the right nostril and exhale out the right nostril. Then inhale up right nostril, close with thumb for 3-5 counts and then exhale out left nostril. The inhale up inhale up left nostril and repeat the cycle for 20 breaths.

Beneficial Standing Asanas

Standing Asanas will bring lots of benefits to the body during PMS. As well as get the body moving a little bit so the blood flows and the heart beat increases.

• Adho Mukha Svanasana (Downward-facing dog).

This is especially restorative if practiced with a bolster or block for the head to rest on. (see image.) This position is good for mood swings, anxiety and depression associated with PMS. It will also help fatigue.

• Prasarita Padottanasana (Wide-leg standing forward bend)

This is also restorative if practiced with head on a block, so that the neck muscles are relaxed and not strained. The forward fold in this position will help with cramps.

• Uttanasana (Standing forward bend).

Grab either elbow and just hang and relax in this position. If need be bend the knees so the strain is taken out of the hamstrings. This is particularly good for back pain from PMS. Also try resting the head on a chair or stack of pillows. The forward fold in this position will help with cramping as well as anxiety and mood swings.

Beneficial supine postures

• Supta Padangusthasana (Reclining hand to toe pose).Use a strap if need be. Use your right hand to elevate the right leg and place your left hand on your left hip to keep it planted into the ground. Then switch legs. THis will help with bloating and headaches and well as cramping.

• Viparita Karani (Legs up the Wall pose).Use a bolster to lift the sacrum. Bring your buttocks as close to the wall as possible. This posture is great for regulating flow, and helping with bloating and cramps. It also helps if you place an eye pillow over the eyes; this can help the PMS tendency toward headaches as well as increase relaxation.

• Supta Baddha Konasana (Reclining Bound Angle pose).This pose is super helpful for cramps, fatigue and mood swings associated with PMS. It is best to use a strap- pulling it around the back of your waist and then wrapping it around both feet. this way the feet are pulled in closely toward the buttocks and supported. This relieves additional pressure on the uterine/abdominal area and well as the back. Using a bolster under the middle back to the head is recommended.

Poses to avoid during Menstruation

It is best to avoid all inversions during the first few days of the menstrual cycle. Because the blood and energy is trying to move down and out the body, inverting the body reverses that flow. This can cause additional cramping and can also extend the length of the menstruation itself.

These poses include:

• Shoulder stand. (Note that Halansana (Plow pose) is ok to practice during this time of the month.)
• Sirsasana Head stand.
• Forearm balance
• Hand stand
• Any other inversion where the hips and legs are above the heart for an extended period of time.

When to practice these poses

These poses can be practiced at anytime throughout the month. As they will always help with restore and relax; they will help fatigue, stomach upset, and depression.

To use the poses for PMS or symptoms from menstruation, it is best to practice them the week before the period begins and the during the period, even when the flow is the heaviest.

Related Links

• PMS
• Breast tenderness
• Yoga
• Yoga poses for indigestion