The Four Best Yoga Poses for PMS

Yoga is a relaxing, tension-releasing exercise that has been practiced for centuries. But can it help relieve pre-menstrual syndrome or PMS? According to a 2009 article on Prevention.com, yoga can help ease PMS by elevating mood and easing cramps. If you are looking for a more holistic way to deal with the discomfort of your period, here are some of the best yoga poses for PMS.

Calm down with alternate nostril breathing

Taking slow deep breaths is a great way to calm your mood even when you don't have your period. Sit cross-legged on the floor and adjust yourself for comfort. Close your eyes and close your left nostril with your index finger. Inhale slowly through your right nostril and pause one moment. Close the right nostril with your thumb and exhale through your left nostril. Now inhale with your left nostril and exhale through your right. Repeat 20 times or for 3 minutes.

Float like a butterfly

The butterfly or bound angle pose can help combat tension and depression and is one of the best yoga poses for PMS. Sit on the floor and bring the soles of your feet together so your knees 'butterfly' out. Put your hands around your feet and hold this pose for 5 minutes. Don't worry if the soles of your feet do not line up perfectly. This pose can also increase flexibility in your legs, especially the inner thighs.

Take a bow

Stomach aches and menstrual cramps are common symptoms women experience during that time of the month. And the bow yoga pose helps relieve these PMS symptoms. Lay on your stomach with your legs out and your hands at your side palms up. Bend your knees and grab your outer ankles. Pull your legs up so you stretch your arms and lift your chest. Try to keep your knees together. Hold for 3-6 breaths, let go of your ankles, and return to starting position. If you cannot grab your ankles, place a yoga strap around your ankles and pull the strap.

Find your inner child

Child's pose requires you to sit on your heels and lean forward, touching the floor with your hands, forearms and head. Take some deep breaths and hold this pose for 1-2 minutes. Another version of this pose will have you keep your arms at the sides of your thighs with palms up. Child's pose proves to be one of the best yoga poses for PMS for its ability to calm your senses.

For a guide to how these poses should be performed, click here.

Sources:

Prevention.com

Livestrong.com, Stress-Releasing Yoga Exercises for PMS, September 30, 2010

Women's Health Magazine online, Use Yoga to Pacify PMS

Yoga Journal online

Personal experience