women

Strike a pose to ease bloating, cramps, moodiness and more

Hands up if working out is the last thing on your mind leading up to that time of the month? You’re not alone. According to the Mayo Clinic, an estimated three out of four women struggle with PMS. When you’re dealing with everything from crankiness and stomach cramps to headaches and fatigue, a huge box of chocolates and a date with the sofa is far more appealing than a heart-pounding circuits session.

But, if you want to battle PMS symptoms head on, a little bit of exercise goes a long way. Certain yoga poses can help remedy PMS discomfort almost instantly, helping to boost blood flow around the body and releasing feel-good endorphins. Yep, it’s a two-in-one painkiller and mood-booster!

Fancy a cycle without the bloating, cramps and moodiness? Try our yoga moves.

How to do it

Complete two to three sets of this yoga sequence three times a week to minimize your PMS symptoms. You can also perform the poses individually whenever you feel the need. Hold each pose for as long as you find comfortable.

The nerve soother

Downward dog

How it works: Reduces irritability and anxiety by calming your nervous system

Downward dog

Downward dog

Technique

·         Start on all fours on a mat, then tuck your toes under and, as you exhale, lift your knees from the floor, pushing back into your heels and lifting your sitting bones up toward the ceiling as you do so.

·         Make sure your legs are still about hip-width apart, check that your fingers are pointing forward and that your hands are spread wide. Try to keep your neck relaxed throughout.

·         Engaging through your upper outer arms, draw your shoulders back and away from your ears, creating space for your neck. Breathe steadily for 30-60 seconds.

Hot tip: Position your head between your upper arms to keep your spine aligned

The cramp buster

Standing forward-bend

How it works: Eases headaches and cramps by stretching your spine and your hamstrings while allowing energy to flow through the body

The cramp buster

The cramp buster

Technique

·         Start standing with your feet wider than hip-width apart. Inhale, lifting your chest, and exhale, folding from your hips toward the floor, keeping the length in your spine as you do so. Allow your hands to support you.

·         Relax into the pose and, if you can, rest the crown of your head on the floor for support. Hold for 30 seconds.

·         Press into your feet and start to roll up, vertebrae by vertebrae, bringing your hands to your hips.

Safety tip: Try to keep your neck relaxed throughout this pose

The fatigue fighter

Warrior II

How it works: This uplifting move energizes your body

The fatigue fighter

The fatigue fighter

Technique

·         Standing with your feet wider than hip-width apart, reach out to the sides with your arms. Slide your shoulders back and down, away from your ears, with your palms facing the floor. Then turn your left foot toward the left and align your heels.

·         Turn the top of your left thigh out as the top of your right thigh turns in and drops into the pelvis. Exhale and bend your left knee over your left ankle.

·         Reach through your arms, keeping them parallel to the floor throughout the movement.

·         Try to lengthen your tailbone and turn your head to look over your left hand. Breathe steadily, inhaling and exhaling for around 30-60 seconds.

Hot tip: Deepen the stretch by imagining you’re fingertips toward the ceiling

The ache easer

Bridge pose

How it works: This move stretches the lower back and encourages blood flow to the area

The ache easer

The ache easer

Technique

·         Lie on your back on a mat and bend your knees, bringing your heels as close to your sitting bones as you can. Exhale and press into your feet to slowly raise your bottom while you lengthen your arms away from your shoulders.

·         On your next exhalation, gradually lift your bottom right up, coming into the full bridge pose. Keep your knees over your heels.

·         Make sure your chin is lifted slightly away from your chest and breathe steadily for around 30-60 seconds. Slowly roll down your spine to return to the start.

Safety tip: Place a blanket underneath your neck and shoulders for extra support

Top search
women
- 6 Ways To Have a Natural Miscarriage
- Foods That Cause Miscarriage
- Losing Weight In A Week With Honey
- Can You Eat Crab Meat During Pregnancy?
- Grape Is Pregnant Women’s Friend
- 4 Kinds Of Fruit That Can Increase Risk Of Miscarriage
- Some Drinks Pregnant Women Should Say No With
- Signs Proving You Have Boy Pregnancy
- Why Do Pregnant Women Have Stomachache When Eating?
- Top Foods That Pregnant Women Should Be Careful Of
- 6 Kinds Of Vegetable That Increase Risk Of Miscarriage
Other
women
- 6 Ways To Pump It Up!
- Bag A Hot Bod - Hit The Sand To Challenge Your Body And Blast Fat
- Go Team - Best Workouts for Your Body Shape
- Hit Your Peak - Get Ready To Take Your Body To The Top
- Pregnancy Week by Week : Week 19 (part 4) - Will You Be a Single Mother?
- Pregnancy Week by Week : Week 19 (part 3)
- Pregnancy Week by Week : Week 19 (part 2) - How Your Actions Affect Your Baby’s Development
- Pregnancy Week by Week : Week 19 (part 1)
- All Information About Stretch Mark That Pregnant Women Want To Know
- How To Eat Right During Pregnancy
 
women
Top keywords
women
Miscarriage Pregnant Pregnancy Pregnancy day by day Pregnancy week by week Losing Weight Stress Placenta Makeup Collection
Women
Top 5
women
- Cinnamon: A natural treatment for Polycystic Ovary Syndrome?
- 5 Tips for Safe Exercise During Pregnancy
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 2)
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 1)
- Is Your Mental Health Causing You to Gain Weight (part 2) - Bipolar Disorder Associated with Weight Gain