Premenstrual syndrome (PMS) is a common problem for many women, causing both physical and emotional discomfort. Everyone tries to cope with unpleasant symptoms in their own way: someone uses anti-inflammatory and pain relief drugs, drinks birth control pills with low levels of estrogen, someone takes a relaxing bath, anyone reading, etc. It is important to be careful with the choice of drugs and their dosage, and it is better to consult a gynecologist or therapist to avoid side effects. One of the safe and effective ways to overcome the symptoms of PMS is yoga. Some of the simple asanas can alleviate the back and abdominal pain that often accompanies premenstrual syndrome.

Symptoms of PMS

Signs of premenstrual syndrome can vary. But among them, there are some common ones that appear in most women. Physical symptoms:

Abdominal pain and bloating,
sensitivity in the breast area,
muscle aches.
Emotional symptoms:

mood swings,
insomnia or sleep disorders.
Yoga – unity of body, mind and soul – can alleviate the period of PMS and minimize the discomfort associated with it. Classes include breathing exercises and stretching. Studies show that yoga helps women reduce PMS symptoms without painkillers or other medications. Let’s list some effective yoga poses that are helpful during the premenstrual period.

Matsyasana or fish pose.

This yoga pose helps to train the abdominal muscles and organs and stretch the thigh muscles. It is also effective for relieving tension in the neck, throat and shoulder area. To perform the exercise, you need to:

Lie on your back and place your hands under your body.
The inner side of the palms rests on the floor.
The palms themselves are under the hips.
Using the elbows on an inhale, you need to raise the upper part of the body so that you get an arc.
Hold this position for ten seconds while breathing deeply.
As you inhale raise your head to straighten the body and return to the normal position.
Repeat three to four times.

Vajrasana Yoga Pose

Yoga for beginners often includes this pose, otherwise known as “diamond, unyielding.” Despite the simplicity of its performance, it is endowed with many health benefits: it increases circulation, reduces anxiety and depression, helps treat constipation, hyperacidity and stomach disorders, and relaxes the muscles of the hips. To perform this yoga pose you will need:

Stand on your knees and lower your buttocks onto your shins and heels.
Place your hands on your knees.
Keep your back straight, shoulders down.
Breathe in a measured and relaxed way.
Hold this position for about half an hour.
Repeat the pose five or six times a day.

Setu Bandhasana or “Bridge” exercise

This is a simple hatha yoga exercise that helps relieve stress, headache and depression. It relaxes the central nervous system, relieves tired leg muscles and improves circulation. Therefore, bandhasana combats the main symptoms of PMS well. To perform this yoga pose you need to:

Lie face up on the mat with your feet shoulder width apart.
Bend your knees and rest your feet firmly on the mat.
Slowly lift your body into a bridge shape.
For better support, you can clasp your hands under your torso.
Stay in this pose for 20 seconds.
Release your arms and gently lower your torso onto the mat.
Repeat the exercise four to five times.