Yoga for Pre-Menstrual-Syndrome

As mentioned in my previous post here are some Yoga forms to help deal with Pre menstrual Syndrome:

1.Makarasana

 

"Makara" means a crocodile. This asana is a type of cultural asana. In this asana, the body assumes the shape of a crocodile floating in water. So, this asana is called Makarasana. This asana increases the heat of the body.

 

 

 

Technique of  Makarasana :

• Lie on the ground face down, the chest touching the ground and both legs stretched out
•  Let the upper parts of the feet touch the ground. Keep the heels upwards
•  Raise the arms and put them in front of the head and hold the middle part of the left upper arm with the right hand and the middle part of the right upper arm with the left hand
• Keep the head downwards and close the eyes.
• The head will rest on the abdomen, the thighs and the upper parts of the feet will touch the ground in a straight line.
•  Relax the body while practicing this asana. Breathe deeply and meditate on God.
•  This asana should be maintained for 2-3 minutes.
•  Release the pose when you start feeling tension in the shoulders or neck muscles.
•   Lie on your back and resume.

Benefits of Makarasana :

• Though the process of practicing this asana is inverse to that of practicing Shavasana, the aim of both the asanas is the same : to give relaxation and compete rest to the body.
•  This is beneficial in Asthma.
• It eradicates the fatigue and gives relaxation to all the parts of the body and mind.
• Abdominal muscles get automatic massage.
• It helps to reduce high blood pressure.
• It prevents scoliosis and flatulence.
• Genito-urinary disorders are cured.
•  This asana is ideal after any strenuous work or asana.
•  this asana is useful to those whose spine or back is injured.
• It maintains the flexibility of these areas and is beneficial for those with sciatica, slipped disc, backache and spondylitis in the lumber region.

Remember:

• If it is difficult to place one elbow on the other place both elbows slightly apart.
•  Head should remain inside elbow.

 Contra indications :

• People having heart problem, gas, high blood pressure, obesity should not practice it.
•  As the body is relaxed one is inclined to sleep which one should strictly avoid.
• Pregnant women should not practice it.

2.Child’s Pose (Balasana)

Overview

 

Balasana, or childs pose, is a resting pose that you can do as a recovery or relaxation pose between any other pose; or simply as a way to cool down and rest. Somewhat similar to a fetus position, Balasana helps your spinal column relax. The calming effect that this pose provides also induces a wonderful sense of physical, emotional, mental and spiritual surrender. Another name for this pose is Supta Vajrasana because it is really just a variation of Vajrasana, Diamond or Heros pose.

 

Technique of Balasana:

• Come to a sitting position on your knees.
•  Keep your hands are beneath your shoulders and knees beneath your hips.
• Now draw your feet together. 
•  Exhale and draw your buttocks towards your feet.
• Extend your arms back alongside your body with hands resting near your feet, palms facing up.
• Your shoulders are relaxed over your knees. Draw your forehead down to the mat. 
•  Soften and relax your spine. Use deep ujjayi breathing to fully relax. 
•  If you have difficulty sitting on your heels, try placing a folded blanket between your back thighs and calves. This is traditional Balasana.

 

Benefits:

Gently stretches the hips, thighs and ankles. Calms the brain and helps relieve stress and fatigue. Relieves back and neck pain when done with head and torso supported. Balasana is a resting pose.

 

Cautions:

 

If you are experiencing diarrhea, pregnancy, or if you have a knee injury, avoid practicing Balasana, or ask an experienced teacher for modifications.

 

3.The Bow - Dhanurasana

Dhanurasana, the bow pose, is eighth in the sequence of 12 basic postures of hatha yoga. It is also the third, and last, of the three back-strengthening exercises included in a normal hatha yoga class. The main benefit of the bow is to give a full backward bend to the entire length of the spine, building both strength and flexibility in the back, bending the back in the opposite direction of the seated forward bend. Like the other back-strengthening exercises, the resting posture before the bow is done by laying on the stomach instead of the back.

Technique:

Before beginning the bow posture, lay on the stomach. With your hands make a pillow under your head and rest one cheek on your hands. The toes should touch together with the heels falling away from each other. Feel the floor supporting the whole length of the body, relaxing into the floor as much as possible. Between each of the back-strengthening exercises, be sure to alternate the side of your head resting on your hands so that both sides of your neck receive an equal relaxation.

• Release your hands from underneath your head.
• Rest your chin or forehead on the mat.
• Bend your knees, grabbing ahold of your ankles with your hands.
• If you are unable to reach your ankles with your hands, the teacher may be able to help you, or you can practice one side at a time until you increase your flexibility.
• Inhale and lift your head and chest up off the mat. At the same time lift your knees as high as you can. Keep your elbows straight and try to arch your body as much as possible.
• The weight of the body should be more on the abdomen than on the hips. To shift your weight from the hips, try lifting your knees higher, pushing into your hands with your feet.
• Hold the posture for 10-30 seconds, working up to one full minute or more. Be sure not to hold your breath while in the bow.
• Exhale and with control release the legs back down to the floor.
• Bring your hands underneath your shoulders and push the body back into the child's pose, counter-stretching the back on the way.
• Take several deep relaxing breaths in child's pose. Deeply relax all the muscles of the arms, shoulders, and back, if necessary spreading the knees slightly apart to become as comfortable as possible.

Come back to the resting posture on your back, savasana

Physical Benefits

• Increases strength and flexibility along the entire length of the spine
• Stretches the neck, shoulders, arms and legs
• Combines the benefits of the cobra and the locust postures
• Massages the digestive organs, relieving constipation
• Improves digestion
• Increases the appetite
• Helps regulate the pancreas and is recommended for people with diabetes
• Expands the thoracic region of the chest
• Helps alleviate hunchback.

Energetic (Pranic) Benefits:

• Stimulates manipura chakra
• Increases the digestive fire

Mental Benefits

• Improves concentration

4.Urdhva Mukha Svanasana

Overview:

Urdhva Mukha Svanasana is one of the positions in the traditional Sun Salutation sequence. You can also practice this pose individually, holding it anywhere from 15 to 30 seconds, breathing easily






Technique

• Lie prone on the floor. Stretch your legs back, with the tops of your feet on the floor. Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular to the floor.
• Inhale and press your inner hands firmly into the floor and slightly back, as if you were trying to push yourself forward along the floor. Then straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor on an inhalation. Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward.
• Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks.
• Firm the shoulder blades against the back and puff the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Look straight ahead or tip the head back slightly, but take care not to compress the back of the neck and harden the throat.
•  Release back to the floor or lift into Adho Mukha Svanasana with an exhalation.

Benefits:

Urdhva Mukha Svanasana  helps to remove pain in back of neck, backache as well as keeping the spine healthy and flexible. It increases the flexibility and strengthens the spine. Continuous practice of this asana can ease you from back pain forever. Problems of irregular menstrual cycles can also be solved with this asana.

 
5.Prasarita Padottanasana

Technique

·       Stand in Tadasana (Mountain Pose), facing one of the long edges of your sticky mat, then step or lightly hop your feet apart anywhere from 3 to 4 1/2 feet (depending on your height: taller people should step wider). Rest your hands on your hips. Make sure your inner feet are parallel to each other. Lift your inner arches by drawing up on the inner ankles, and press the outer edges of your feet and ball of the big toe firmly into the floor. Engage the thigh muscles by drawing them up. Inhale and lift your chest, making the front torso slightly longer than the back.

·       Exhale and, maintaining the length of the front torso, lean the torso forward from the hip joints. As your torso approaches parallel to the floor, press your fingertips onto the floor directly below your shoulders. Extend your elbows fully. Your legs and arms then should be perpendicular to the floor and parallel to each other. Move your spine evenly into the back torso so that your back is slightly concave from the tailbone to the base of the skull. Bring your head up, keeping the back of the neck long, and direct your gaze upward toward the ceiling.

·       Push your top thighs straight back to help lengthen the front torso, and draw the inner groins away from each other to widen the base of your pelvis. Take a few breaths. As you maintain the concavity of your back and the forward lift of your sternum, walk your fingertips between your feet. Take a few more breaths and then, with an exhalation, bend your elbows and lower your torso and head into a full forward bend. Make sure as you move down that you keep your front torso as long as possible. If possible rest the crown of your head on the floor.

·       Press your inner palms actively into the floor, fingers pointing forward. If you have the flexibility to move your torso into a full forward bend, walk your hands back until your forearms are perpendicular to the floor and your upper arms parallel. Be sure to keep your arms parallel to each other and widen the shoulder blades across the back. Draw your shoulders away from your ears.

·       Stay in the pose anywhere from 30 seconds to 1 minute. To come out, bring your hands back on the floor below your shoulders and lift and lengthen your front torso. Then with an inhalation, rest your hands on your hips, pull your tail bone down toward the floor, and swing the torso up. Walk or hop your feet back into Tadasana.

That’s the self help.

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