Yoga to combat PMS

Coming next month: Our yoga series continues with Eliana Stein, personal trainer and yoga instructor at the Vidya Institute, as she demonstates the poses that can improve digestion.

When to do these exercises: This routine can be practiced during the week leading up to and also during your period. It can be done in the morning, before you go to bed, or any other time you can squeeze it in. It will be most beneficial if you practice this as many days as possible during this two week period.

What you will need:

2 blankets and/or towels
Belt or strap
Wall (not necessary, but beneficial)
Block or big book

1) Reclining Goddess Pose ("Reclining bound angle pose")

How to do it Lie flat on your back with soles of feet together, knees out to the side. Place tightly rolled blankets or towels under thighs. With eyes closed, hold this pose for 3-5 minutes paying attention to the breath.

Why it works: Resting in this position helps the whole pelvic and abdominal regions relax. This facilitates breath and blood flow to your reproductive organs reducing pressure, while also easing lower back pain.

2) Leg-Stretch to the side

How to do it: Lie flat on back with a tightly rolled blanket to your right. Place strap around right foot holding the straps with the right hand. Extend the leg out to the right, supporting hip with the blanket. Both legs are completely straight and shoulders are relaxed. Take 5-10 breaths and switch sides.

Why it works: This pose helps the abdominal and pelvic regions relax creating more space for the increased volume in the tummy at this time of the month. In addition, stretching the leg out to the side helps to loosen the hips and relieves lower back tension.

3) Supported Backbend over Rolled Blanke

How to do it: Roll a blanket as firmly as possible. Lie on your back and position the blanket at the same level as your horizontal bra strap. Stretch arms up overhead grabbing opposite hand to elbow, resting elbows on the ground. Hold for 5-10 breaths.

Why it works: Backbends help to boost energy and lift the mood, which is especially important at this time of the month. This supported version of a backbend emphasizes opening the chest, upper and middle back while leaving the lower back and abdomen undisturbed.

4) Triangle pose against the wall

How to do it: Stand with feet one leg-length apart, six inches from the wall. Extend arms out to shoulder level. Inhale stretching right arm and torso to the right, and exhale placing the hand on right thigh or shin. Lean against the wall, using it for support. Both legs are fully straightened without being locked. Hold for 5 breaths and switch sides.

Why it works: Triangle pose is energizing and uplifting while balancing the hormones in the body. During menstruation, changes in hormone levels make the ligaments looser, thus making it more difficult to balance. Using the wall allows us to have proper alignment of the pose without compromising the joints.

5) Half moo

How to do it: Start in triangle pose to the right side, with a block in front of the right foot. Place left hand on left hip.

Bend right knee, transferring the weight from left foot to right hand on the block. Slowly lift the left leg up. Straighten both legs fully without locking the knees.