Yoga for PMS and Menstrual Cramps

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Pre-menstrual syndrome, or PMS, is a group of symptoms that start 5 to 10 days before the period. Most women have at least some symptoms of PMS, and the symptoms go away after their periods start. For some women, PMS is just a monthly bother. For others, it may be so severe that it makes it hard to even get through the day. Premenstrual Syndrome (PMS) is characterized by uncomfortable mental and physical state that can occur about two weeks prior to menstruations. In that case yoga asanas are helpful to ease Menstrual Pain and makes you feel relaxed. But the yoga practice should be gentle so that abdomen remains inactive throughout the practice and menstrual flow can continue unobstructed. Inverted yoga asanas should be completely avoided.

Yoga poses suitable for relieving Menstrual Pain:


To start with, come onto the floor on your hands and knees. Place a cushion under the   knees to protect them from pressure and stress. Bring the hands shoulders width apart and the knees hips width apart. Become aware of the length and quality of the breath. Inhale slowly and completely. Open the chest forward, arching the back downward. Feel the tailbone and the crown of the head lifting equally towards the sky. Try to feel every part of the back, every vertebra. Exhale slowly and completely as you begin to arch the back upward. Tuck the tailbone and the crown of the head moving them towards each other and contract your abdominal muscles up towards your spine. Use your hands and knees for support in the pose. As you inhale, return to the first position and continue to coordinate the breath and the movement of the spine, repeating this sequence 5 to 20 times. When you are ready to stop simply bring the spine back to a neutral position, parallel to the floor. Use special caution practicing this yoga posture if you have a neck injury.  Always keep your neck aligned with the spine. Do not turn your head toward your navel and also do not strain your back.  If you find it difficult to completely round out your back, go only as far as you can and hold the pose.  With time, your body will open and you will be able to completely arch your back. Marjariasana can also be practiced during pregnancy period but in that case abdominal muscles shouldn’t be pulled up towards the spine. It helps to release the tension which every woman gains so quickly in the upper back and in the shoulders during pregnancy.

Shishu asana

Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs palms down. This is the vajraasana. Inhale deeply and then exhale as you bring your chest between your knees while swinging your arms forward. Rest your forehead on the floor, if possible, and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up. Breathe gently through your nostrils as you hold the posture. Hold for about one to two minutes. Then return to the vajrasana. Repeat the posture 2 to 3 times.


Lie flat on the stomach on the mat with legs straight, feet together, toes facing outside, and forehead on the floor. Keep the palm on the ground beside the chest. Inhale slowly and raise the hand and trunk as in the shape of hood of the Cobra. Hold the position as long as you can, without experiencing any difficulty. Now exhale, while lowering the body. Repeat 3-5 times.


Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body. Bend the knees and bring the heels close to the buttocks. Clasp the hands around the ankles. Place the chin on the floor. This is the starting position. Tense the leg muscles and push the feet away from the body. Arch the back, lifting the thighs, chest and head together. Keep the arms straight. In the final position the head is tilted back and the abdomen supports the entire body on the floor. The only muscular contraction is in the legs; the back and arms remain relaxed. Hold the final position for as long as is comfortable and then, slowly relaxing the leg muscles lower the legs, chest and head to the starting position. Release the pose and relax in the prone position until the respiration returns to normal. Repeat this pose 2 to 3 times.

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