In the ever-turning wheel of life, every woman undergoes a profound, cyclical journey, commonly known as the menstrual cycle. Amidst this rhythmic cycle of hormones and emotions, many women experience a phase known as Premenstrual Syndrome or PMS. It's a period that can sometimes be challenging, both physically and emotionally. But what if we told you that there is a simple yet powerful practice that can make a world of difference in managing the discomfort, tension, and mood swings that often accompany PMS? Enter the timeless practice of Yoga—an innovative, gentle, and transformative approach that can bring relief and restore harmony during this natural, ever-fluctuating phase of the female cycle.
What Is Premenstrual Syndrome?
Premenstrual Syndrome, commonly abbreviated as PMS, refers to a set of physical, emotional, and behavioral symptoms that many menstruating individuals experience in the days or weeks leading up to their menstrual period. PMS typically occurs in the second half of the menstrual cycle and tends to improve once menstruation begins.
It's important to note that PMS is a common and natural part of the menstrual cycle, affecting many women and individuals who menstruate to some degree. For some, the symptoms can be mild and manageable, while for others, they can be more severe and disruptive to daily life.
Also Read: Yoga For Dysmenorrhea: Bid Goodbye To Menstrual Cramps With These Spectacular Poses
The exact cause of PMS is not fully understood, but hormonal fluctuations, particularly changes in estrogen and progesterone levels, are believed to play a significant role. While lifestyle modifications, including dietary changes, stress management, sleep timings, and, in some cases, medication or hormonal therapies, do help in mitigating the symptoms of a chronic case of PMS, a milder version can very well be managed by the ageless practice of Yoga.
How Does Yoga Benefit PMS?
Balances Hormonal Disruption:
Yoga poses like Child's Pose, Cat-Cow, and Legs-Up-the-Wall can help regulate hormone levels, reducing the intensity of mood swings and irritability.
Relieves Stress:
Practices like deep breathing, meditation, and gentle stretches can ease stress and anxiety, creating emotional stability during this time.
Improves Circulation:
Yoga increases blood circulation, which can alleviate bloating and boost energy levels, helping you stay active and engaged throughout your cycle.
Strengthens Pelvic Muscles:
Poses like Bridge Pose and Butterfly Pose target the pelvic region, improving circulation and reducing cramps and discomfort.
Enhances Digestion:
Gentle twists and poses like Wind-Relieving Pose can aid in digestion, reducing gastrointestinal issues often associated with PMS.
Improves Sleep Quality:
Yoga Nidra and other relaxation techniques promote better sleep, which can be challenging during PMS.
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Incorporating Yoga Into Your Routine Cycle
Premenstrual Syndrome is a natural part of the menstrual cycle, and yoga is a tool to help you embrace it with grace and awareness. Here are some innovative ways to integrate yoga into your PMS routine:
Menstrual Calendar: Create a yoga plan that aligns with your menstrual cycle, focusing on specific poses and practices during the different phases.
Yoga Props: Consider using props like bolsters, blankets, and yoga straps to make your practice more comfortable and supportive.
Online Yoga Classes: Explore virtual yoga classes that cater specifically to PMS and menstrual health. These classes often include guided meditations and targeted practices.
Yoga for Mindfulness: Combine yoga with mindfulness meditation to deepen your mind-body connection and become more attuned to your body's needs.
Yoga with Friends: Practicing yoga with friends or joining a women's yoga group can provide a supportive community to share experiences and insights.
Yoga is a powerful and innovative way to manage the discomfort and emotional turbulence that often accompany PMS. By incorporating yoga into your monthly routine, you can cultivate a deeper connection with your body, enhance your well-being, and empower yourself to embrace your menstrual cycle with confidence and grace. So, roll out your yoga mat, take a deep breath, and let this timeless practice be your guide on the journey to premenstrual harmony.
We bring you five such soothing and strengthening yoga postures to combat PMS naturally at home.
Yoga Postures To Manage PMS
Balasana (Child's Pose):
Kneel on the floor with your big toes touching and your knees hip-width apart. Sit back on your heels and extend your arms forward on the floor. Rest your forehead on the mat and relax in this calming pose, focusing on deep breaths.
Marjaryasana-Bitilasana (Cat-Cow Pose):
Start on your hands and knees in a tabletop position. Inhale, arch your back, and lift your head and tailbone (Cow Pose). Exhale, round your spine, and tuck your chin (Cat Pose). Flow between these two positions for a few breaths to massage and release tension in the lower back.
Viparita Karani (Legs-Up-the-Wall Pose):
Sit with your side against a wall and your legs extended. Swing your legs up the wall while lying on your back, creating an L-shape with your body. Relax and breathe deeply, allowing the pose to relieve bloating and promote circulation.
Setu Bandhasana (Bridge Pose):
Lie on the ground on your back, knees bent, feet hip-width apart, and near your buttocks. Press your feet and arms into the floor, lifting your hips off the ground. Keep your thighs parallel and your chin slightly tucked. Hold for a few breaths before gently lowering down.
Supta Baddha Konasana (Supine Butterfly Pose):
Lie on your back with your knees bent and your feet together. Let your knees fall open to the sides, allowing the soles of your feet to touch. Place your hands on your abdomen and focus on deep belly breathing to relax and release tension in the pelvic area.
