Yoga Asanas (poses) for Relieving PMS

Do you feel miserable during that pre-period week?  There are yoga poses that alleviate aching, crankiness and more for relieving PMS.  Yoga poses boosts circulation, which can relieve fluid buildup that causes bloating, and the paced, deep breathing also increases oxygen flow to tissues, decreasing discomfort induced by cramps.  Using yoga poses with focused breathing could help relieve sugar, and salt craving also.

– Perform these 12 Yoga poses a week before of your period to help to relieve the PMS symptoms –

Focus on breath, take strong breaths as you do each pose. Inhale through your nose with your mouth closed.  Exhale through your nose, mouth closed, at the same tempo as the inhale, very gently pulling your belly toward your spine while you breathe ou

Seated twist pose:  Sit and cross left leg over right, and left foot flat next to right knee, and bring right heelnear left hip. Put left hand on floor by left hip. Inhale, wrap right arm around left knee and twist torso to left. Hold for 10 to 15 deep breaths. Return to start, and perform to the right side. Switch sides and repeat it for 4 times.
 Wind Pose: Lie down face-up. Bring knees to chest, and reach arms around shins, clasp hands together. Keep lower back pressed into floor as you breathe slowly and deeply for 10 to 15 breaths.

Cat Pose:  On your knees and hands – knees under hips, hands under shoulders. While inhaling dropping chin to chest, tilting pelvis under while rounding back like a cat.  While exhaling, lift chin toward ceiling and arch the back in opposite direction. Repeat 5 times.  
Bow Pose:  Lie face-down, arms at sides, bend the knees, and reaching heels toward butt. Grab one foot or ankle with each hand, palms facing in. Inhale and lift rib cage and thighs toward ceiling. Hold for 3 to 5 deep breaths. Lower chest and knees to floor. Repeat two or 5 times.
Reclining Angle:  Lie face-up with legs put together, knees bent and feet flat on floor. Inhale, and bringing soles of feet together as lower the knees to floor as far as you can. Place hands on inner thighs for help with stretch. Hold for five to seven deep breaths. Exhale, returning to start. Repeat 4 times.
Crocodile Pose:  Lie face-down and rest forehead on stacked hands. Keep upper body and butt relaxed, exhale as you pull belly button in and up off floor. Hold for two counts; inhale as you release belly back to floor and repeat for one rep. (If you experience discomfort in your lower back, place a rolled-up towel or pillow under ankles.) Do 3 reps.  
Bridge Pose:  Lie face-up, knees bent, with feet flat on the floor, and hip-width apart. Slowly press hips toward ceiling, forming a line from shoulders to knees. Neck relaxed, clasp both hands on floor beneath torso. Hold for five deep breaths, working up to 10 or 15. Release hands and lower torso to floor one vertebra at a time. Repeat 3 times.  
Thunderbolt Pose:  Kneel down, and sit back on heels with palms resting on thighs, keeping shoulders back and down. Maintain upright posture as you breathe slowly and deeply for 15 breaths.
Half Shoulder Stand Pose:   Lie face-up. Press palms into floor as exhale, reaching legs toward ceiling. Bring hands to lower back to support weight. Hold for five deep breaths, working up to 10.
Rag Doll Pose:  Stand with feet at hip-width apart, and arms down. Bend at hips, arms and head dangling, knees soft. Grab right elbow with left hand and left elbow with right hand. Gently rock side to side. Hold for 10 deep breaths. Return to start by slowly releasing arms and rolling up one vertebra at a time.
 Modified Cobra Pose:  Lie face-down with elbows bent and close to body, palms down. Inhale, and simultaneously lift chest and head. Exhale, lower the chest and the head. chest. Do this 5 times.
 Childs Pose:  Start on all fours – knees under hips, hands under shoulders. While exhaling, slowly sit back on heels as you bend at the hips and round the back to rest chest on thighs and the forehead on the floor. Draw arms back along floor to side of thighs, palms up.  Take deep breath, and hold for 20 secs.   

Comments are closed.