Get Guaranteed Relief from Painful PMS with Yoga!

PMS or premenstrual syndrome is a dreaded word as many women experience it every month. If you are one of them, read on. Menstrual cycle could bring with it a lot of symptoms that cause discomfort to you. The hormonal upheaval is responsible for triggering PMS symptoms.

How yoga helps in countering PMS

Bloating, nausea, cramps, headaches, fatigue and irritability, etc. are the most common symptoms of PMS. However, they vary in degree and number from one woman to another. Instead of popping pills to get PMS relief, it is better to resort to natural ways to feel better.

Yoga and your diet play a crucial role in relieving the signs of PMS. Yoga is a great way of countering the hormonal ups and downs during and before your menstrual cycle. What’s the best part about yoga? It is a natural way out, light on your pocket and free from side effects and gives you the much needed relief.

  •         Yoga revitalises your mind as well as your body.
  •         It calms you down and brings emotional stability.
  •         It enhances your immunity and wellness quotient.

Let us learn a few asanas and breathing techniques that help bring relief during PMS:

  1. Nadi Shodhan Pranayama (Alternate Nostril Breathing)

Benefits:

  1. It helps maintain your body temperature and beats hot flashes during PMS.
  2. It helps counter fatigue and anxiety by infusing more ‘Prana’ or life force energy in your body.
  3. It enhances oxygen intake that relieves mental stress, anxiety, insomnia, mood swings and mild depression.

Steps to do it:

  1. Sit comfortably on a flat surface with your legs in a crossed position.
  2. Keep your spine straight and relax your shoulders.
  3. Keep your left hand on the left knee with palm facing the ceiling/sky.
  4. Close your eyes and inhale deeply.
  5. Close your right nostril with right thumb and exhale through the left nostril.
  6. Now keeping the right nostril closed with your thumb, inhale through the left nostril.
  7. Now close the left nostril with ring finger and exhale through the right nostril.
  8. Inhale through the right nostril while keeping the left nostril closed.
  9. Exhale through the left nostril while keeping the right nostril closed.
  10. This completes one round of Anulom Vilom pranayama.
  11. You can do 11 rounds daily twice a day to relieve high blood pressure.

Nadi Shodhan Pranayama

Source:  thehealthylivinglounge.com

  1. Janu Shirshasana

Benefits:

  1. It helps relieve symptoms of PMS like tiredness and headache etc.
  2. It reduces menstrual discomfort, high blood pressure and insomnia.
  3. It calms your nervous system and alleviates anxiety and mild depression.

Steps to do it:

  1. Sit on a flat surface, stretch both legs in front and keep your back straight.
  2. Now, bend the right knee and place the right heel on the inner side of the left thigh.
  3. Tilt your body a little towards the left leg on the outside.
  4. While breathing in deeply, raise both arms over your head.
  5. As you exhale bend forward with both the arms, from the hip joint.
  6. Hold the toes of your left foot with both hands and touch your forehead to the left knee.
  7. Continue to breathe in this pose for 30-40 seconds.
  8. Inhale, slowly bring your body up vertebra by vertebra and relax.
  9. Repeat the steps twice.

Janu Shirshasana

Source:  emma-yoga.co.uk 

  1. Pasasana (Noose Pose)

Benefits:

  1. It stretches and strengthens your spine, thighs and pelvic muscles.
  2. It alleviates discomfort in women due to menstrual cycle.
  3. It helps relieve symptoms of PMS like flatulence, indigestion and back pain.

Steps to do it:

  1. Stand on a floor mat and bend your knees to squat down completely so that your hips are lowered towards your heels.
  2. Your heels should be flat on the floor while squatting. You may place a folded blanket under your heel for support.
  3. While breathing in, swing your knees to the left side and your body (above the tummy) to the side ride.
  4. While breathing out, bring the upper part of your left arm around the outer part of the right knee.
  5. Bend your left elbow and wrap your left forearm around the left leg.
  6. Extend the right arm from behind your back to clasp the left hand.
  7. Look over your right shoulder and continue breathing for 30-40 seconds.
  8. Exhale and relax the pose.
  9. Switch to the other side and repeat the steps.

See the pose here:

Pasasana

Source:  40.media.tumblr.com

  1. Bala Asana (Child’s Pose)

Benefits:

  1. It helps relieve the symptoms of PMS like fatigue, anxiety and stress.
  2. It stretches your spine and relieves lower backache, which is common during menstrual cycle.

Steps to do it:

  1. Sit with your buttocks placed between your heels on a floor mat.
  2. Take in a deep breath and exhale while slowly bending forward.
  3. Stretch your arms straight and place your palms on the floor.
  4. Hold this pose and take 5-10 deep breaths.
  5. Inhaling, gradually come back to the sitting position.

Bala asana 2

Source:  yogawithmaheshwari.wordpress.com

  1. Marjari Asana (The Cat Pose)

Benefits:

  1. It calms your mind and relieves anxiety and stress.
  2. It improves your blood circulation and relieves back pain.

Steps to do it:

  1. Stand on all fours with a gap between your legs on a mat.
  2. While inhaling, look up at the ceiling/sky, widen your shoulders and bend your spine to make it concave. Your stomach comes closer to the ground.
  3. Feel the stretch in your spine.
  4. While exhaling, bring your head down and touch your chin to the throat.
  5. Pull your stomach in and slowly press your spine up while arching your backbone.
  6. Again, inhaling look up repeat the earlier pose followed by exhalation pose.
  7. Repeat 5 times and feel the relaxation in your back.

See the pose here:

Marjari Asana

Source:  artofliving.org 

  1. Bhujang Asana (Cobra Pose)

Benefits:

  1. It improves your blood circulation and restores hormonal balance.
  2. It helps ease symptoms of PMS like headache, weakness, fatigue, anxiety or depression.

Steps to do it:

  1. Lie down on your tummy on the floor on a mat.
  2. Keep your legs together and place your palms facing down under your shoulders.
  3. Breathing in pull your upper body up till your navel area on the strength of your spine.
  4. Keep your elbows close to your body, pull back your shoulders and feel the stretch in your back.
  5. Take 5 to 10 deep breaths in this pose.
  6. Exhale and bring your body down to the ground.
  7. Repeat this pose thrice.

Bhujang Asana 3

Source:  augustyoga.com 

  1. Supt Padangusthasana

Benefits:

  1. It is a great stress buster – for mental as well as physical stress and strain.
  2. It alleviates lower back pain and discomfort due to menstrual cycle.

Steps to do it:

  1. Lie down on the floor mat on your back.
  2. Keep your legs straight and hands beside your body with palms facing the floor.
  3. Bend your left knee, bring it close to your chest and press gently.
  4. Now lift the left leg up till it makes 90 degree angle with the floor.
  5. Lift your left arm and try to hold left toes with your hand. If you can’t reach up, hold the calf muscles of the left leg instead.
  6. Keep breathing deeply in this pose for 25-30 seconds.
  7. Exhale and slowly release the pose.
  8. Repeat the steps with the right leg.

Supt Padangusthasana

Source: a2zlifestyles

  1. Shava Asana (The Corpse Pose)

Benefits:

  1. It brings deep and meditative state of rest for your mind and body.
  2. It energizes and rejuvenates you and relieves cramps, anxiety, fatigue and insomnia.

Steps to do it:

  1. Lie down on the floor mat on your back comfortably.
  2. Widen the gap between your legs (about a foot).
  3. Keep your arms beside your body with palms facing the ceiling / sky.
  4. Close your eyes and listen to the sounds in your surroundings for a minute.
  5. Now while inhaling mentally take your attention to each body part, one by one.
  6. Exhale and relax the part of your body that you are focusing on.
  7. You may start with taking attention to your toes, and move to your legs, thighs, hips, genitals, stomach, chest, arms, shoulders, back, neck, throat, face and head.
  8. After this, just keep lying down for a few 3-5 minutes with full attention on your breath.
  9. Turn to your right side and keep lying in this position for a minute.
  10. Slowly get and gently open your eyes.

Shava Asana

Source:  f.tqn.com

Learn and practise these asanas under a trained expert to avoid strain or injury. If you regularly practice yoga throughout the month prior to your menstrual cycle, the symptoms of PMS will be reduced drastically.

Some asanas and pranayama can be practised even during menstrual cycle that will ease the discomfort. So bid adieu to your PMS and stay energetic with yoga!

Additional Reading:

Learn how to De stress yourself with Yoga here

Six-month trial of Yoga Nidra in menstrual disorder patients: Effects on somatoform symptoms

Yoga and Menstruation

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