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
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
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
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
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
