Postures for PMS/ to regulate hormones?

[Alexa]

Hi everyone, just wondering if there were any postures which can ease symptoms caused by pms or hormone imbalance? I've only ever had about 30 yoga lessons but have practiced on my own for about four years, I'd be grateful for any advice! Many Thanks

[InnerAthlete]

Look up supported Janu Sirsasana.
There is an entire series that goes with the menstral flow.
It's not appropriate to go into series work over an internet board but rather to be taught by a qulified teacher.

[Alexa]

Many Thanks.

[QueenMaa]

The yoga book that I have it says the cobra move is good for menstrual pain.

[InnerAthlete]

Which book is that my dear? I'd like to look at it please.
I'm not sure, from my perspective, that Bhujangasana follow the menstral flow. So I'd just like to see what "they" are saying and how "they" are saying it <wink>

[QueenMaa]

"A Guide To Yoga" by Janice Jerusalim. It's a basic yoga book.

[Noir]

Here are the poses recomended by Yoga Journal during Menstruation to help ease systoms:

http://www.yogajournal.com/poses/sea...plications=M08

[Rose]

Hi Alexa, i'm trying to work on the same thing and as far as i know, Bhujangasana is good to be done after you've had your period, but not during, because the energies are flowing downwards in that position and it can also put pressure on your abdomen. anyway, there are asanas that you can do before your period starts and they help you sublimate the energy that is usually lost with the menstrual fluids. you can do Bhujangasana, Uddiyana Bandha, Paschimottanasana, Shalabasana, Yoni asana, Brahmacharyasana, Dandasana, Sarvangasana, Vajrasana.
for hormonal imbalance, there are certain herbs that used systematically will help you restore the balance of the estrogen/progesterone hormones. before the period starts, the production of progesterone significantly increases while production of estrogen decreases. useful plants are Cardamom (seeds), Ginseng, Soy, Sage, but it's not that simple. if you're really interested i can tell you more, but it's too long to tell it all now. Good luck!

[Alien yogi]

Hi all,
I've only just now joined the forum and still haven't figured out how to upload my picture...sigh...
I discovered this site doing a search on pms, hormonal imbalances and yoga postures and found this interesting thread. I'm currently experimenting with inverted postures that were recommended for these problems by Christina Browne in the Yoga Bible, such as the plough, shoulderstand and related positions, but I believe that for most benefit these positions should be done throughout the whole month, rather than being used as a quick fix solution. I'm finding this month's hormonal onslaught not quite as terrible, so fingers crossed, it may be working. I'll know more by next month.
Just to introduce myself, I'm an artist and natural health activist and have been practising yoga on and off for most of my adult life because it is one of the only forms of therapy that has made a very significant improvement to my health apart from diet.
Sadly I have moved around so much in my life and now live in such an isolated spot that I have only ever been self taught, and have therefore never got to a high standard, much to my regret. I crave finding a good teacher, maybe an online one....who knows....
Anyway, this is why I've joined the forum, in the hope of making a few yoga friends and immersing myself in a more yoga oriented environment, even if it's only a virtual one...
My websites are www.candida-international.org and www.artmargin.com

[suzquuu]

I'm not too sure about what to do during your cycle that would be beneficial (there are too many things I don't know about you, like length of cycle, heaviness of flow, severity of cramps etc), however, I have read and been advised that you should NEVER do inverted postures while menstruating. So no downface dog, no headstands, shoulder stands etc. There are two schools of thought on this though, but I tend to avoid these kinds of postures during that time. I'm with InnerAthlete and recommed that you find a teacher to advise you.

[Pandara]

I am in agreement with Suzquuu, I was taught during my teacher training that menstruating ladies should avoid any inverted asanas and as such has always advised the ladies in my classes to just sit the inverted asanas out if they are menstruating.

I am not going to recommend any asanas, because there are many places and books where you can actually get asanas which are beneficial. However, I want to point out a few precautions during this time. Avoid strenuous asanas during this time as well as inverted asanas, avoid uddiyana bandha and nauli especially.

Look at your diet, include foods rich in magnesium as it will help to control the cramping or add it via tissue salts in the form of mag phos.

[Alien yogi]

From what I can gather from various books, during menstruation itself the recommendation is generally to avoid strenuous side twists, backbends and inverted asanas. However, during the rest of the month there are particular asanas that can be more beneficial than others in correcting hormonal and menstrual disorders. Here's a quote from Christina Brown's 'The Yoga Bible':

"Menstural Cramps, Yoga During Menstruation: It is generally recommended that strong twists and strong backbends are not practiced during menstruation. Inverted postures may slow the flow, so they are avoided too. Forward bends are recommended during this time. Often women prefer a gentler practice during menstruation and they may enjoy some of the restorative poses.
Menstrual Disorders (Hormonal Imbalances): Backbends, forward bends, twists and Sun Salutation increase vitality to the pelvic area. Reclining Bound Angle Pose and Plough Pose are key poses. By bathing the brain (and therefore its endocrine glands) in blood, inverted postures are of assistance in balancing hormones."

[suzquuu]

I have re-read the original post, and realized that I didn't answer the question properly. You asked about PMS. In my personal experience, (realizing that everyone is different), I find that just taking my time, and breathing longer deeply in each asana, that I do, helps a lot with PMS. Don't rush through your practice, and when you feel more anxious/cranky/stressed, then really take your time lingering in the asanas, and focus on restorative postures such as reclined butterfly, child's pose, and of course the final relaxation. For levelling out and balancing, postures such as Triangle, Tree, and the Forward bends are good. In general, I just feel much better after a yoga session than before, regardless of where I am in my cycle. As I said, I avoid all inverted postures when I am actually 'on'. What works for me is to do fewer postures, and hold each one longer especially when I am on the floor, eg head to knee, child's pose. If I am stressed, I tend to stay in a posture for 8-10 breaths rather than 3-5. I hope that helps.

[Happy Warrior]

These are some excellent tips.

I also lie down on a comfortable mattress with a pillow under my head for several minutes to a half hour in goddess/angel pose and it usually does the trick.

[Mokshda]

I have been practising yoga quite regularly during the past years and I am among the lucky few in my office who do not suffer from PMS.

I have learnt that a regular practice of minimum of 4-6 rounds of Sun Salutation everyday helps to regulate hormonal imbalance at all stages i.e puberty, menopause and PMS also.

Namaste