Periods can be hard. But, the days leading to it are no less. From aches and pains to mood swings, cravings and irritability, a woman experiences myriad emotions. This phenomenon is so common (an estimated 3 in 4 women experience at least one symptom) that it has a name — premenstrual syndrome, commonly known as PMS. It generally happens due to the fluctuation in hormones. But, if you do not want to let your hormones get the better of you, there are some things you can do, one of which is yoga.
Yes, this age-old exercise system generally known for weight loss and mental health might help you with PMS too. Yoga opens up your body, and reduces stress, thus calming your nerves. It is also believed to work well for the endocrine system, thus helping in balancing the hormones.
Yoga For Premenstrual Syndrome (PMS)
If you are looking to manage your PMS symptoms the holistic way, here are some yoga poses you can try:
Child’s Pose (Balasana)
- To do this asana, start with coming on your all fours, with your palms under your shoulders and knees under your hips.
- Gently recline backward to sit on the lower part of your feet. Your abdomen should rest between your thighs.
- Extend your arms forward.
- Stay in this pose for a couple of breaths and just try to relax.
Thread The Needle Pose
- Start with coming on your all fours, with your palms under your shoulders and knees under your hips.
- Extend your right hand upward and bring it across your upper abdomen and let it rest between your left hand and thigh.
- Extend your left arm forward.
- Stay for a couple of breaths and repeat the same on the opposite side.
Cat & Cow Pose (Bitilasana Marjaryasana)
- Start on your all fours.
- Drop your belly to the ground, raise your tailbone up towards the ceiling and look upwards. This is the cow pose.
- For the cat pose, do the opposite. Tuck your belly in and extend towards the ceiling, while tucking your tailbone down and looking downward.
- Alternate between the two 8-10 times at the pace of your breath.
Standing Forward Bend (Uttanasana)
- Start with standing straight with your feet hips-distance apart.
- Start folding forward from your waist and bring your palms to the floor.
- If you are flexible enough, you will be able to bring your nose to touch your knees.
- Stay in this pose for a few breaths and rise gently.
Pigeon Pose (Eka Pada Rajakapotasana)
- You can do this pose by first coming in the downward-facing dog position.
- Extend your right leg upwards and start bringing your feet towards the floor as if you are coming in a lunge.
- However, instead of stepping your feet on the ground, place the right side of your feet near your left palm. Your right knee should be right behind your right palm and there should be about a 90° angle between your right thigh and the lower right leg.
- Either stay erect or bend your upper body down and place your forehead either on the floor or on your palms.
- Stay here for a few breaths and repeat on the opposite side.
Corpse Pose (Savasana)
- Typically all the yoga routines should end with this pose.
- Lie flat back on the floor with some distance between your feet and hands beside your sides.
- Close your eyes and try to relax by bringing your focus to your breath.
- You can do this pose for a few minutes.
So, do these yoga poses to deal with the myriad symptoms that PMS brings along with it.
