Yoga for PMS
Whether the symptoms of PMS send you to bed for a week or simply cause mild discomfort, continuing with your yoga practice before and during menstruation can greatly ease the passage of your body’s monthly cycle. Poses which bend and open the hips increase circulation to help relieve the negative symptoms of PMS.
If you are experiencing severe headaches or cramping, it may be best to skip over the extended triangle pose, replacing it with Extended Child’s Pose found in Yoga for Menopause or Head to Knee Pose found in 3 Yoga Postures to Help Relieve your IBS.
- Begin standing, with your hands by your side, stacking the heart over the hips and the head over the heart.
- Take a deep breath and on the exhale lower your body into a squat, letting the feet turn naturally outwards as is comfortable.
- Place your hands together at your heart and use your elbows to push your knees apart as you reach the crown of your head towards the ceiling.
- Remain in this position for several breaths, lifting the heels or releasing the hands as needed.
Extended Triangle Pose
- Stand with your feet spread wide, toes pointed forward and hands on the hips.
- Turn the right foot at about a 90 degree angle from the other. Turn the left toes slightly inward as you raise your arms to shoulder height.
- Inhale fully, spreading the arms wide, then exhale the right hand to the right shin.
- Check that your shoulders are stacked and your shoulders are away from your ears.
- Slowly turn your head to gaze at the ceiling. Breathe deeply and fully for 3 breaths.
- To come out of the pose, slowly turn your head to look down, then drive your left leg into the floor as you come to stand.
- Turn your right toes in, as the left toes go out, and repeat the extended triangle pose on the left side.
Wide Angle-seated Pose
- Sit with your legs spread as wide as is comfortable and your feet flexed.
- Place your hands beside your seat and lift your chest as you inhale. On the exhale, slowly lower your torso to the floor. Place your hands between your legs to support yourself as you lower your torso, but keep your back straight and your heart lifted.
- Take 3 to 4 breaths in this position, reaching the crown of the head away from the hips on each inhale, and lowering the torso a little further on each exhale.
Reclined Cobbler Pose
- Lie on your back with your feet flat on the floor and the knees bent.
- Inhale, and on the exhale, release the knees outwards to the floor, the heels touching in between.
- Rest your hands on your belly, feeling the deep breaths you take to release your pelvic floor.
Remain in this posture for as long as you like to finish your practice, or straighten your legs to finish with Savasana (Corpse Pose).