How To Cure PMS With Yoga

By Subodh / November 24, 2014

The pre-menstrual days really pose a challenge for many women, with many failing to manage themselves with the weird show hormones put up. Why not strike some yoga poses and bid adieu to those bloating, cramps, and not to forget those cranky mood swings. Yes! Yoga can do wonders in helping you pass this phase, says various studies. Along with boosting your circulation levels, this subtle art form can also help in eliminating fluid retention. While the breathing techniques take care of cramps, meditation benefits mood swings and depression.

With regular practice, your pre-menstrual phase as well as menstrual phase will also be now smooth. Instead of digging your head deep into that bowl of ice cream or lush chocolate cake, delve into this calming yoga routine and heal yourself.

5 Simple Yoga Poses To Cure PMS

1. Vajrasana – Thunderbolt Pose

Give your PMS digestion issues a holiday with Vajrasana. It strengthens your uterus while improving the circulation levels.

vajrasana

How to:

  1. Kneel on your yoga mat, allowing the butts to rest on the heels.
  2. Let palms rest on the thighs and shoulders relax, rolled back and down.
  3. Sit erect, neck relaxed, eye close, and breathe deep.
  4. Hold the pose for 20 deep breaths.

2. Ardha Matysendrasana – Seated Spinal Twist – Half Lord of the Fishes Pose

Along with offering relief from digestive issues, this pose is helpful in relieving back ache and menstrual disorders. It is also a fabulous internal cleansing pose as it stimulates liver, kidneys, lungs, and spleen.

ardha matysendrasana

How to do:

  1. Sit erect with legs stretched out to your front.
  2. Cross the right leg over your left, allowing your right foot to be placed near right knee.
  3. Place the left heel near right hip.
  4. Let the right palm rest on the floor near right hip.
  5. Taking a deep inhalation, place your left elbow outside the right knee and twist the torso to right.
  6. Hold the pose for 20 deep breaths.
  7. Release, relax, and repeat with the other side.

3. Marjariasana – Cat Pose

Give your tried spine and back a good stretch with this Cat pose. Once again, it helps you with a better circulation, while thwarting off the PMS induced fluid retention. Regular practice of this pose will also bestow you with a stronger abs.

Marjariasana

How to do:

  1. Come on all your fours, knees below the hips, and palms beneath the shoulders.
  2. Taking a deep inhalation, lift your chin as if to touch the ceiling.
  3. Arch your back backward allowing your abdomen to go towards the floor.
  4. Exhaling deeply, lower your chin allowing it touch the chest.
  5. Tilt the pelvis, suck your abdomen in, and round your back like a cat.
  6. Repeat 20 times.

4. Bhujangasana – Cobra Pose

Along with giving your spine more flexibility, this pose takes care of PMS irritations too. It stimulates your digestive system and gives your back a good stretch.

 bhujangasana

How to do:

  1. Lie flat on your belly, hands resting on either side of the mat, feet together.
  2. Bring your hands beneath your shoulders.
  3. Inhaling deeply, lift your head and torso off the floor.
  4. Inhaling again, bend back gently till you feel a stretch on the back.
  5. Tilt your head backward and fix your gaze at ceiling.
  6. Hold the pose breathing deeply for 30 deep breaths.
  7. Exhale and slowly roll down to the initial pose.

5. Dhanurasana – Bow Pose

Along with strengthening and toning you abdominal muscles, it eases the stiffness experienced during PMS. It also improves the digestive power while enhancing the circulation.

Dhanurasana Bow pose 5

How to do:

  1. Lie down flat on the belly, hands resting along the body.
  2. Bend your legs at the knees, allowing your feet to come as close as possible to the buttocks.
  3. Hold the ankles with respective hands.
  4. Taking a deep inhalation, lift your head and chest up.
  5. Pull your legs away from you till you feel that tingle on your thighs.
  6. Hold the pose in this position for 20 deep breaths.
  7. Release and relax in the initial position.

These are some of the simple yoga poses you can try to ease PMS. There are numerous others that you could try as you gain mastery over this fitness form – Matsyasana, Supta Baddha Konasana, Sarvangasana, Halasana, Sirshasana, and even Pinja Mayurasana. Along with asanas, practice breathing techniques, including Kapalabhati and Anulom and Vilom as well as meditations to sail through this cumbersome phase in an easier way.