Around 85% of menstruating women suffer from one or more of the symptoms of PMS every month. You know when it hits. That week before your period when you are overcome by crazy, unable to control your mood swings and logic is a thing of the past. Other symptoms may include joys such as break outs of spots, tender breasts, bloating, joint or muscle pain, random food cravings, mood swings and irritability and anxiety. Let us not forget the irrational thinking, backache, cramps and depression. Diarrhoea, headaches, and insomnia are also some of the pains which we women endure on a monthly basis.
A little-known fact is that yoga can help to effectively alleviate these pretty much ALL of these symptoms. How so? Yoga helps by balancing the endocrine system, and the gentle stretching when practising yoga postures, releases any increased muscle tension generated by your internal hormonal stresses. Yoga regulates our breathing and improves circulation around the body, as well as helping with any menstruation related digestive issues (bloating, farting etc. etc.)
Many of us who already have an existing yoga practice, avoid practising in the days leading up to our period, but there are several postures can be very beneficial as we approach the start of the menstrual cycle.
Try practising the following postures in order as a sequence or individually, for general relief of the symptoms of PMS. They are suitable for all levels of yoga practitioner, even if you’ve never stepped on a yoga mate before. The postures should be held for 5 breaths each but if you feel able, you can repeat the flow as many times as you wish up to 10 times. If the posture is practised on the left and right, then hold for 5 breaths at each side. Please not that this is sequence to be practised before bleeding begins. When menstruation begins, we should abstain from all practice for the first three days or focus on meditation and yogic breathing, pranayama.
1.Pigeon Pose or Eka Pada Rajakapotasana is a great posture for releasing tension in the hips and groin and to allow yourself to completely chill. Pigeon can help relieve tightness and restore flexibility.
Place your hands on your lower back and gently arch your back. You should feel a nice stretch in the front of your left hip, but if this variation is painful, lean forward, placing your hands on the floor in front of you. If you can, point the extended toe upwards. If you want more, stretch up and over with the opposite arm to grab the toe. Hold for five or more breaths, and then repeat this pose on the other side.
2. Natarajasana or Dancer’s Pose requires a significant amount of flexibility in the hip flexors and spine, as well as an unwavering sense of balance. Benefits include reducing menstrual discomfort and PMS symptoms.
Begin in Tadasana and stretch the right arms forward and keep them parallel to the ground. Bend the left knee towards back and hold the left big toe from left hand. Engage the knees and keep the left leg straight and perpendicular to the floor. Keep the balance for 10 seconds then release the grip of the left foot and lower the arms. Repeat the posture on the other side.
Beginners can practice this pose by placing the front hand on a wall for balance. They will still feel a fantastic stretch and feel all of the emotional benefits too.
3. Uttrasana or Camel pose helps to stimulate the thyroid gland in the centre of the neck to balance metabolism and affects the entire endocrine system.
Come up onto the knees. Reach your hands back one at a time to grasp your heels and then bring your hips forward so that they are directly over the knees. Allow the head to come back, opening your throat and chest.
If this is too much of a stretch to reach all the way back to the feet, just gently knee and take the hands to the hips. Look up towards the third eye (between the eye brows) and bend gently backwards as much as is comfortable. Take the shoulders back and down and open the chest as you bend backwards from the hips.
4. Dhanurasana or Bow Pose is a great back bending pose which will help to stimulate the reproductive organs and helps to balance the levels of progesterone and oestrogen in the body. It stimulates both the back and front of the body, especially the lumbar and pelvic regions and helps relieve depression. Combat cramps and upset stomach with a back bend like this pose, which gets the spinal fluid moving and relieves compression in the vertebrae.
Lie on the belly with your hands by your side with your, palms up. On the exhale, bend your knees and bring the feet towards the buttocks. Reach back and take hold of the ankles. The knees should only be hip distance apart, if possible. Inhale, lifting the heels away from the buttocks and also lift your thighs up from the floor. Your head and chest will follow and lift off of the floor. Keep your back muscles soft.
Continue to lift, press the shoulder blades together and open the chest. Draw the shoulders away from the ears. Gaze forward while breathing more into the back. Breathe here for about 5 seconds, release with an exhale and repeat once or twice as comfortable.
If grabbing the feet is too much of a strain, you can use a strap around the front of the feet and reach back and grab the strap. Remember you don’t have to come all the way up either, for many people just grabbing the ankles and raising the chest is enough of a stretch.
5. Utthita Parsvakonasana or Extended Side Angle pose strengthens and stretches the legs and knees and also opens up the groin and waist region. While stimulating the abdominal organs, this posture can also provide us with an influx of energy at time when we are feeling lethargic and often fatigued.
Stand with feet facing forward, about 4 feet apart. Raise the arms parallel to the floor and reach them out to the sides, with the palms down, stretching with the fingertips. Turn your left foot in slightly to the right about 45 degrees and your right foot out to the right 90 degrees. Align the heels. and turn the right thigh outward, so that the kneecap is above the ankle. Bend the front knee, anchoring with the heel of the back foot.
Take the shoulders back and down and extend the left arm up toward the sky, with the left palm facing towards your head and then reach the arm up and over. Lengthen from the heel to the tips of the fingers. Turn your head to look at your fingertips.
Hold for 5 breaths and then change sides with reverse the feet. Then come up and return to Tadasana.
I’m an inclusive, not scary, totally normal yet heavily qualified yoga instructor and founder of YogaBellies® and the Birth ROCKS Method. I’m trained in self hypnosis and meditation and what I love is helping women (ALL women) enjoy yoga without having to whisper all the time and wear fancy activewear that cost a month’s rent.
I believe Yoga is for everyone.