For many women, menstruation & PMS bring along a host of issues that can range from mildly annoying to “I’m going to pass out”. Fortunately, yoga brings a natural touch to PMS-relief: yoga helps to increase blood circulation, reduce bloating, ease cramps, and improves oxygen flow to all parts of the body. Below are a few poses we hand-picked for PMS relief.
Yoga For PMS
Stand with your feet slightly wider than hip-width apart, then squat down until the backs of your thighs are touching your calves. Keep your spine neutral, and your gaze forward. Press your elbows into your knees to increase the stretch. Hang out in this pose as long as you need.
On all fours, arch your back upwards to “cat” pose, letting your head relax downwards. Then let your back curve downwards and look upwards in “cow” pose. Breathe deeply as you move back and forth between cat and cow poses.
Camel Pose (Ustrasana)
Begin on your knees, with your arms at your side, looking straight forward. Slowly draw your arms up over your head, then using one arm at a time, reach your hands behind you to grasp your heels. Make sure your hips are positioned over your knees, then relax your neck and shoulders so your head hangs back and your throat feels “open”.
Reclining Bound Angle Pose- *Excellent for cramps*
Start in an upright (sitting) Bound Angle Pose (the “butterfly” stretch), then roll your spine back until your are laying down.
Happy Baby Pose
Lay on your back and bring your knees into your chest. Grab the inside of your feet with your hands, and bring your feet up and to the side to a comfortable spot.
Two Knee Spinal Twist
Lay with your back on the ground, and your knees bent. Let your knees fall to one side, and look in the opposite direction, with your arms extended to both sides.
Lay on your back with your knees bent, feet hip-width apart. Space your feet and hands so that you can lightly brush your heels with your fingertips. Push your pelvis up, allowing your shoulders to rotate underneath you so you are resting on your shoulder blades, not your neck.
Sit with your knees slightly apart and folded underneath your body, then lean forward to rest your forehead on the ground.