If a women is about to suffer from PMS, ten days prior to it she may experience a feeling of being down in the dumps, nervous, short-tempered, or frightened - and these experiences can be so intense that they are the basis of disharmony in your relationship, even suicidal tendencies in intense cases.
Yoga and banishing PMS pain
If you also undergo a feeling of your breast hurting hard, give prominence to the Camel pose but keep away from the Plough and Shoulder stand. If you get severe headaches, try Neck-rolling but avoid the Bow.
Menopause has related warning signs to that of PMS, as well as hot flushes, panicking, insomnia, and muscular pains. If you are 40 years or over, you are impending menopause, give prominence to meditation, as it will assist you greatly.
Yoga has assisted many women in reinstating their hormonal equilibrium naturally, without the use of drugs. Yoga helps in diminishing the anxiety levels and aids in maintaining the hormone levels, thus helps in eliminating pain.
Asanas for Dealing with PMS
Here are some of the asanas that will be extremely helpful for coping with PMS:
1. BUTTERFLY POSE
- Position yourself in a way that your spine is totally erect and soles of your feet are placed together.
- Make sure that you’ve your heels close to your body.
- Hold your feet and gradually move your knees up and down.
- Now, smoothly lean forward bending from the hips.
- Maintain your back in a straight line.
- Maintain this position for two minutes, feeling the stretch within the legs.
- At each breath, slow down in a frontward direction as you exhale, and bend as you inhale.
- It aids in releasing concealed up emotions and alleviates anxiety and stress levels.
- It helps in perking up your emotional stability.
- It augments the circulation to the pelvic region and aids in sending messages to the brain.
2. VAJRASANA (It is also known as the Thunderbolt Pose)
- Position yourself in a way that you are standing on your knees with the feet long-drawn-out in a backward position and your big toes crossed.
- The knees must be together, however make sure that your heels are kept apart from each other.
- Lower the buttocks to the insides of the feet, making the hips touching the side of your heels.
- Place your hands on the knees with your palms facing in a downward direction.
- Vajrasana aids in modifying the flow of blood and stressed impulses in the pelvic and visceral regions.
- This pose boosts the effectiveness of the entire digestive system.
- It is extremely useful for people who are suffering from indigestion.
- It diminishes the blood flow to the genitals and rubs down the nerve fiber which nourishes the blood flow. This function makes it valuable for men with dilated testicles.
- It toughens the pelvic muscles which help you to prevent hernia and assists women in childbirth.
- It is the only introspective pose for persons with Sciatica and sacral infectivity’s.
- It is very functional in alleviating stomach troubles such as peptic ulcer or hyperacidity.
3. SHASHANKASANA (It is also known as the pose of the hare)
- Make yourself comfortable in vajrasaria and close your eyes.
- Make hold of your right wrist with the left hand on your back.
- Breathe in, and then while breathing out, gradually bend your trunk in a forward direction so that your forehead relaxes on the floor.
- Be seated in this position while you are inhaling generally.
- Now, go back to the starting position while breathing in.
- This asana helps in toning the pelvic muscles.
- It also aids in relaxation of the sciatic nerves and normalizes the functioning of the adrenal glands.
- It is a great asana for getting relief from constipation, sciatica and anger.
- It is advantageous for women who have an undersized pelvis and is very effective for eradicating sexual disorders in general.
4. MARJARIASANA (It is also known as the cat stretch pose)
- Be seated in vajrasana.
- Lift your buttocks and place yourself on your knees.
- At the same time, place both your hands evenly on the floor in front of the body.
- Breathe in while lowering your spine and lifting your head up.
- Blow out air by lowering the head and by bending the spine.
- Make sure that you’re keeping your arms in a straight line, without bending them.
- Perform 10 full rounds in total.
- The advantages of this asana are more beneficial, if the tummy is constricted during exhalation.
- This asana provides flexibility to your neck, shoulders and spine.
- It tenderly tones the female reproductive system and is exceptional for expecting women for up to 3 months.
- Women undergoing from menstrual indiscretions and leucorrhea will find relief from this asana.
- It can also be performed at the time of menstruation in order to get relief from cramps.
5. BHUJANGASANA (It is also known as ‘Serpent Pose’)
- Lift your upper body (till your waist) up by drawing your arms out.
- Now push your head towards your back.
- Breathe in while lifting up the body.
- However, make sure that you are lying on your back.
One can also enchant the Om Hiranya Garbhaya Namaha (Salutations to the golden cosmic self) mantra.
This pose is extremely advantageous for all kind of stomach ailments such as upset stomach and constipation.
6. SHALABHASANA (It is also known as The locust Pose)
- Position yourself comfortably on your stomach with your hands below the thighs and palms facing in a downward direction.
- Draw your legs and arms out.
- Lift your legs and stomach up as high as possible.
- Hold your breath while you are lifting your legs and stomach.
- However, make sure that your legs are not bending.
- Breathe out when you are coming to your concluding position.
- Practice this asana for 2 times.
Word of Caution
This asana must not be practiced by people who are suffering from peptic ulcer, hernia, intestinal tuberculosis or weak heart.
- This asana aids in toning and adjusting the liver and other abdominal organs, particularly the intestine, pancreas, and kidneys.
- It is very functional for reducing and eliminating diseases of the abdomen and bowels, and it helps in building your appetite.
- It augments the lower spine and heart, and tones the sciatic nerves.
7. PASCHIMOTTANASANA (It is also known as Back stretching pose)
- Position yourself comfortably on the floor with your legs in a straight line in front of the body and the lower arms on the thighs.
- Give some rest to the whole body, particularly to the back muscles.
- Gradually bend the back forward.
- Endeavour at holing your big toes with the fingers and the thumbs.
- Now relax your back muscles again.
- Now make your legs in a straight line and by using the arms, pull the trunk a little lower towards the legs.
- This progression must be performed without any abrupt movement or unnecessary strain anywhere in the body. If achievable, touch your knees with your forehead; however make sure that you don’t stress yourself much.
- Now be in this pose for a comfortable length of time and relax the whole body.
- Now return to the starting position. This completed your one set of round. Breathe slowly and deeply in the final pose. Inhale while returning to the starting position.
Make sure that you are breathing normally while you are in the sitting posture. Exhale slowly while bending forward. Inhale while your body is not performing any motion.
Word of Caution
People who have slipped discs, sciatica, chronic arthritis and sacral infections should not do this asana.
- This asana aids in stretching the hamstring muscles and loosens the hip joints.
- It also aids in doing away with excessive fat in the abdominal region.
- It helps in toning the abdominal organs and eradicated diseases from abdomen area such as diabetes.
- It aids in activating your pancreas, kidneys, pancreas and adrenal glands.
- It activates the flow of blood to the spinal nerves and muscles.
- It is an extremely powerful asana for spiritual enlightenment and is highly regarded in ancient yoga texts.