Research shows that many women who suffer from PMS symptoms can benefit from certain types of exercise. Yoga is one of those exercises that can help alleviate the symptoms.
Yoga begins with the breath. One of the Five Principles of Yoga is Pranayama or Breathing which promotes proper breathing. The Yogis realized the importance of an adequate oxygen supply thousands of years ago to promote more oxygen to the brain and prevent disease. It is imperative that you learn how to breathe before beginning your Yoga practice. The following is a breathing exercise:
Start by lying on your back, with your knees bent. Place your left hand on your abdomen and your right hand on your chest, becoming aware of how your hands move in and out with each breath. Next, practice filling your lower lungs by breathing so that your left hand goes up when you inhale and your right hand remains still. Always inhale through your nose and exhale through your mouth. Repeat this ten times. Now, continue to inhale deeper as you not only fill your lower lungs, but continue inhaling into your upper chest. As you do so, your right hand will rise and your left hand will fall a little as your abdomen falls. This time, make a deep sound as you exhale letting the tension leave your body preparing you for your Yoga practice.
Yoga Postures Proven to help with Menstrual Pain:
Sit/Easy Position - Sukhasana
Sit cross-legged with hands on knees. Focus on your breath. Keep your spine straight and push the sit bones down into the floor. Allow the knees to gently lower. If the knees rise above your hips, sit on a cushion or block. This will help support your back and hips. Take five to10 slow, deep breaths. On the next inhale, raise your arms over your head. Exhale and bring your arms down slowly. Repeat five to seven times.
Extended Cat – bidalasana, chakravakasana
Start on your hands and knees. With your hands just in front of your shoulders, your legs about hip width apart. As you inhale, tilt the tailbone and pelvis up, and let the spine curve downward dropping the stomach low and lifting your head up. This move should be done gently. As you exhale, move into cat by reversing the spinal bend, tilting the hips down, drawing the spine up and pulling the chest and stomach in. Repeat several times, flowing smoothly from dog into cat, and cat back into dog. Repeat five to seven times
Cobra
Lie down on your stomach. Keep your legs together, arms at your side, close to your body with your hands by your chest. Inhale slowly raise your head and chest as high as it will go. Keep your buttocks muscles tight to protect your lower back. Keep your head up and chest and heart out. Breathe several times and then come down. Repeat as necessary. When you've gone as high as you can, gently raise yourself up on your arms, stretching the spine even more. You should only go as far as you are comfortable. Your pelvis should always remain on the floor. Breathe several times and come down.
Repeat five to seven times
Corpse Pose - Savasana
Think of this pose as a “reflective reward” for the good you just did your body, mind and soul. This pose serves to relax the brain, body, and breath. Lie on your back, extending you legs out a little wider than hip distance apart, arms relaxed and out to the sides. Focus on your breathing with full inhalations and exhalations. Work to promote natural alignment as you relax into each breath. After a few moments (about three to four minutes) progress out of this pose. Slowly roll over to your right side, knees bent, mindfully pushing your body up into a seated position.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé where she runs her personal training business, Fitness Answer, LLC.