10 Yoga Poses For Premenstrual Syndrome

Premenstrual syndrome can be a real nightmare for women who suffer from the condition and it naturally affects those around them. Referred to as PMS, it is a combination of symptoms that occurs after ovulation and continues till the end of menstruation. The symptoms may be mild for some and for many, PMS may attack with a vengeance.

Premenstrual Syndrome Causes

The causes of PMS are not identified but certain factors have been linked to the condition. Hormone changes, genetic map, chemical changes in brain and lack of nutrient-rich diet are some of the factors that are associated with premenstrual syndrome. Stress, even if not a contributor to PMS, can worsen the symptoms.    

What Are PMS Symptoms

Premenstrual syndrome symptoms include:

• Headache
• Nausea
• Fatigue
• Bloating
• Constipation
• Back pain
• Skin conditions including acne
• Changes in appetite
• Lack of focus
• Irritability
• Anxiety
• Mood swings

How Yoga Works For PMS

Practicing yoga improves your blood flow and oxygenates your body. It stimulates the performance of all glands and organs. It aids in maintaining hormonal balance thereby preventing various health conditions including PMS. Yoga poses are effective for treating symptoms of PMS such as nausea, abdominal pain, headache and back ache. Yoga alleviates stress and calms your mind thereby addressing mood swings, one of the most disturbing symptoms of PMS.

Yoga For PMS

Here are the most effective poses for curing premenstrual syndrome.

1. Easy Pose

Though easy as the name suggests, Easy Pose brings in quite a number of health benefits. It calms the mind and keeps you relaxed.

How To Do Easy Pose

• Assume seated position with your legs stretched forward.
• Cross your legs to place your right foot on the floor under your left thigh and the left foot under the right thigh.
• Stretch your arms to place them on the knees. Assume Chin Mudra in which the tips of your index finger and thumb touch each other with the other fingers remaining straight.
• Straighten your spine and drop your shoulders back.
• Close your eyes and keep your face relaxed.

Duration

Remain in Easy Pose for 5 minutes.

2. Bridge Pose

Bridge Pose tones uterus and ovaries thereby aiding in the prevention of premenstrual syndrome. It is also effective for depression.

How To Do Bridge Pose

• Lie down on your back on the mat.
• Let the arms be by the sides with palms to the ground.
• Bend your legs to place your feet closer to the buttock.
• Maintain hip-width distance between the feet.
• With the hands firmly placed on the floor, inhale as you slowly raise your hips off the floor. 

Duration

30 seconds

3. Wind Relieving Pose

Wind Relieving Pose relieves excess gas and reduces bloating. Check here to see how to do Wind Relieving Pose.

4. Seated Forward Bend

Seated Forward Bend massages your abdominal organs. It stimulates ovaries and uterus aiding in relieving symptoms of premenstrual syndrome. Check here for How To Do Seated Forward Bend

5. Downward Dog Pose

Downward Dog Pose energizes the body, calms your mind and aids in relieving fatigue and back pain associated with premenstrual syndrome. Focus on your breath while on the pose as it helps to calm your mind. Check here to see How To Do Downward Dog Pose

6. Child pose

Child Pose calms your mind, keeps you relaxed and alleviates stress, which comes as a package with PMS symptoms.Here is How To Do Child Pose

7. Cobra Pose

  

Cobra Pose stretches the upper part of your body and tones abdominal organs thereby relieving PMS symptoms. It is also a stress buster. Check here to see How To Do Cobra Pose.

8. Bow Pose

Bow Pose strengthens both your abdominal muscles and your back. It boosts the performance of reproductive organs and alleviates symptoms of PMS. It regulates sugar metabolism and treats cravings, one of PMS symptoms. It also cures constipation. Check here to see How To Do Bow Pose.

9. Fish Pose

Fish pose is recommended for constipation. It tones the abdominal organs and relieves constipation. Check here to see How To Do Fish Pose.

10. Rest Pose

Corpse Pose, which I love to call Rest Pose, is a wonderful relaxation pose that relieves physical and mental stress. It calms your mind and cures irritability.