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Yoga Moves To Ease PMS Symptoms

August is Women’s month! To celebrate, we have some informative articles around women’s health. Read below for some great yoga moves that you can do at home to helo ease PMS symptoms.

Typically, PMS symptoms can include bloating, nausea, headache, irritability, fatigue and swollen, painful breasts as well as back pain. Yoga is a great exercise to do during this time of month because we are often fatigued and experiencing discomfort. Yoga is low-impact and low-intensity, making it an ideal workout.

These yoga moves are easy to perform at home in your own time to help ease PMS symptoms:

Seated Bound-Angle Pose

This is a great hip-opener and allows space for the belly to expand comfortably.

Sit down on a comfortable mat or a carpeted surface and bring the soles of your feet to touch. Place both hands on your feet while straightening your back and pulling your knees down to earth. Hold this pose for a minute, then release the legs out in front of you for 30 seconds before returning to the pose for a further minute. You can also hold the feet with one hand while placing the other hand over your lower belly.

Cat & Cow Pose

These movements gently massage your abdominal muscles while also stretching out your back.
Come down onto all fours in a Table Top position, knees and arms hip-width apart. Inhale as you lift your head to look up and drop your belly. Exhale to round your spine, press the floor with your hands and lower your head so that you’re gazing at your belly button. Do these moves slowly, with intention, focusing on the breath unti you’ve completed 10 to 12 rounds.

Wide-Knee Child’s Pose

This posture is also great for pregnant women and if you’d like to rest in the pose for longer than five minutes, you’re welcome to place a pillow beneath you.
Kneel on a mat or carpet and then open your knees wide before folding your body down onto the floor with your arms stretched out in front of you. Point your toes to touch behind you and extend your sit bones back so that your bum connects with your heels.

Hold for three to five minutes while focusing on your breath.

Reclined Twist

This posture is really relaxing and is great for relieving lower-back pain. It also stretches open your heart area while soothing the abdominal area.

Lie down on a comfortable surface, face-up, with your legs extending out in front of you, arms at your sides.

Bend your right knee and use your hand to guide it over to your left side, finding a gentle stack of the hips, right over left. Place your left hand on your bent right knee to gently deepen the twist. Keep your shoulders square while gazing the opposite way (to the right). Hold for 30 seconds (up to a minute), then release back to centre before doing the stretch on the other side.

Knees-to-Chest Pose

After your reclined twist, end with a simple knees-to-chest pose. This is great for releasing tension in the lower back.

From your position lying down on the floor, bring both knees in towards your chest at the same time. Gently wrap your arms around your shins. Clasp opposite elbows if this feels good. Concentrate on extending the back down onto the mat and elongating the spine. Actively relax your shoulders down the floor. Hold this pose for a minute and then gently begin to rock forwards and backwards, to massage the muscles around your spine.

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