PREMENSTRUAL SYNDROME – YOGA ASANAS

INTRODUCTION
Premenstrual syndrome is a group of physical, emotional and behavioral changes which occur in females before menstruation. It usually starts between ovulation and the onset of next periods. It lasts for a few days and lasts till the beginning of the upcoming period. The common signs and symptoms include tenderness in breasts, food cravings, mood swings, irritability and depression. Nearly every 3 out of 4 women experience premenstrual syndrome. The symptoms vary from person to person and their intensity ranges from mild to severe.
Premenstrual syndrome can have an impact on the daily life of an individual. But with the dietary and lifestyle modifications, the symptoms of premenstrual syndrome can be managed. There are various medicines also which are beneficial in it.
WHAT ARE THE CAUSES OF PREMENSTRUAL SYNDROME?
The exact cause of premenstrual syndrome is not known but is believed to be due to several factors. Following are the reasons which can be responsible for premenstrual syndrome:
Hormonal fluctuations
Fluctuation in serotonin - a neurotransmitter that plays a role in mood states
Depression
Cigarette smoking
Lack of physical exercise
Sedentary lifestyle
Lack of sleep
Eating foods rich in sugar, fat and salt
WHAT ARE THE SIGNS AND SYMPTOMS OF PREMENSTRUAL SYNDROME?
The common signs and symptoms of premenstrual syndrome are:
Abdominal cramps
Bloating
Tenderness in breasts
Body pains
Swelling in hands and feet
Acne
Headache
Diarrhea or constipation
Increased appetite
Increase in body weight
Stress
Anxiety
Difficulty in sleeping
Forgetting things
Mood swings
Crying
Angry outbursts
Lack of concentration
Social withdrawal
Lack of interest in daily activities
Back pain
Clumsiness
Decreased sexual drive
HOW PREMENSTRUAL SYNDROME CAN BE PREVENTED?
Premenstrual syndrome can be managed by a lot of ways. The symptoms will not be totally vanished but they can be lessened to such an extent that it does not interfere in the life of an individual. Following are the steps which are good for prevention of PMS:
Do regular exercise for 20-30 minutes a day
Eat healthy diet which includes fruits, vegetables, whole grains, etc
Take proper sleep of 7-8 hours
Avoid excess intake of salt and caffeine
Say no to alcohol
Quit smoking
YOGA FOR PREMENSTRUAL SYNDROME
Yoga is an ancient science which involves various types of asanas for body and mind relaxation. It helps in stretching of body and releasing pressure from the body. Different types of yoga asanas are very helpful in managing symptoms of premenstrual syndrome. Following are the yoga asanas beneficial in PMS:
1. MARJARIASANA



Marjari means cat and asana means body posture. Marjariasana is called cat stretch. It is an excellent stretching posture.
How to do it:
Come onto the fours- arms and legs, with back forming the top of the table.
Arms should be perpendicular to the floor and knees are hip-width apart from each other.
While inhaling, raise the chin and bend the head backwards. Push the navel downwards and raise tailbone.
This is the cat pose. Hold it for 1-2 minutes and take deep breathes.
Then exhale and release the pose gradually.
Do the pose for 4-5 times.
Contraindications:
Neck injury
Back injury
2. BHUJANGASANA



Bhujanga means cobra and asana means body posture. Bhujangasana is the cobra or snake pose. It can be done easily at home while lying down on the stomach and then stretching. It gives a good stretch to the body and instantly relieves stress.
How to do it:
Lie down in stomach with the toes flat and soles facing upwards.
Rest the forehead on the ground, keep the legs closer with feet and heels touching each other.
Now slowly lift the body while taking a deep breath in. The navel should be kept in ground level.
Both the hands should have equal pressure while pulling on and off of the torso from the ground.
Hold the pose for 4-5 breaths. Then, breathe out and bring the abdomen, chest and head gently on floor.
Repeat it for 4-5 times.
Contraindications:
Pregnancy
Carpal tunnel syndrome
Hernia
Recent abdominal surgery
Fracture of ribs or wrist joints
3. DHANURASANA

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