Tackling menstrual problems

The menstrual cycle not only signifies physical changes in a woman but emotional and mental changes as well. Irregular or painful periods can result in fatigue, depression and extreme mood swings.  Yogic postures are the best way to move through your cycles with minimum amount of pain, keeping your body fit and your mental state calm and relaxed.  Today’s postures help you to clear the blockages in your pelvic region.

Caution:  Practise these gently, slowly and avoid jerks. Those with severe back and shoulder conditions should seek expert guidance or do these with care and avoid the final step in exercise one. Those with enlarged thyroids should seek expert advice before doing exercise three. Those with back and neck problems or with stiff ankle and knee joints, should avoid exercise four.

Exercise 1

• Lie on the stomach, the legs straight and the feet together, the soles pointing upward, the forehead on the floor

• Place the palms below and to the side of the shoulders, the elbows tucked in close to the body

• Inhale, slowly raise the head and the upper body, straighten the arms and curve the back backward to a maximum as shown. Only the palms and the toes should be in contact with the floor

• Hold, breathing normally

• Exhale as you slowly come down to the start position.

Exercise 2

• Get down on all fours, the arms straight, the palms under your shoulders, the fingers facing forward, the knees in line with your hips

• Inhale and raise the head and look up as you create an intense dip in your back

• Exhale and drop the head down and arch the back as shown

• Hold for 10-30 seconds, breathing normally

• Resume starting position

• Do about 10 - 15 rounds.

Exercise 3

• Stand on the knees, the knees a little apart, the feet stretched out

• Lean back and catch hold of the right heel with the right hand and then the left heel with the left hand

• Push the abdomen forward, drop the head back and arch backward as far as you can

• Hold as long as comfortable, breathing normally

• Slowly release one hand, then the other and come back to the start position

Exercise 4

• Sit as shown in a kneeling position with your buttocks on your heels

• Slowly lean back taking the support of first one elbow and then the other

• Hold your ankles with your hands and arch your head back

• Slowly lower your back and head to the ground as you hold your ankles with your hands. Try to keep your knees on the ground.

• Now fold your hands and place them behind your head

• Close your eyes breathing normally

• Relax in this posture for about 10-30 seconds.