Yoga Set for PMS

LEG EXTENSION

Benefits:
Opens the hips and stretches the abdominal area.

How to do it:
Start by sitting on the heels. Straighten the leg left back and rest your forehead on the floor. You can place the arms forward and/or bent at the elbows, like in the photo, or back by your sides. Repeat it with the other leg.

Breath:
Breathe long and deep through the nose.

Time:
3 minutes per side.

FORWARD STRETCH

Benefits:
It works the abdominal muscles.

How to do it:
Start by lying down on your back, placing the hands on the shoulders with thumbs back and the rest of your fingers forward. Relax the shoulders back on the floor. The legs are apart as far as possible. Then inhale and as slowly as possible raise your torso up and bending forward. Hold the position and keep bending forward until the head reaches the floor (or as far as possible).

Breath:
Breathe long and deep through the nose.

Time:
3 minutes.

NOSE TO KNEE STRETCH

Benefits:
It works the abdominal muscles.

How to do it:
Start by lying down on the back, placing the hands on the shoulders with the thumbs back and the rest of the fingers forward, then relax the shoulders back on the floor. The legs are apart as far as possible. Inhale and bring the nose to the left knee. Keep it there for 1 minute. Then inhale and exhale 3 times and lie down on the back. Repeat the same movement bringing the nose to the right knee and holding it there for another minute. Then inhale and exhale 3 times and lie down on the back.

Breath:
Breathe long and deep through the nose.

Time:
1 minute per side.

HANDS AND KNEES WALK

Benefits:
Releases tension in the ovaries and balances the glandular system.

How to do it:
Get on your knees and elbows, like in the photo, and walk. Keep the heels as close as your buttocks as you can while walking.

Breath:
Breathe through the nose.

Time:
3 minutes.

THROAT MASSAGE

Benefits:
This massage works in the meridians and pressure points that release tension in the ovaries.

How to do it:
Begin by sitting down on the heels and start massaging the neck from the collarbone to the chin. Also massage the ears and earlobes in a circular motion and an up-and-down motion.

Breath:
Breathe long and deep through the nose.

Time:
2 to 3 minutes.

SPINAL TWIST

       

Benefits:
Releases tension in the lower back, stimulates the rise of the Kundalini energy, and keeps the spinal fluid moving.

How to do it:
Sit in easy pose and grab the shins. Inhale, bringing the chest forward and the shoulder blades back, then exhale and push the spine back. Keep the head at the same level. You can do this with your eyes closed or open. Mentally you can vibrate the mantra SAT (truth) in the inhalation and NAM (name, or identity) in the exhalation.

Breath:
Inhale (forward) and exhale (back) through the nose.

Time:
2 to 3 minutes.

CROSS-LEGGED WALK

How to do it:
Sit in a cross-legged position, placing the hands on the floor by the side, and lift the whole body and scoot along the floor.

Breath:
Breathe through the nose.

Time:
Do it up to 3 minutes.

HANDS AND HEELS WALK

How to do it:
Start by sitting down on the floor with the legs straight in front of you. Place the hands back and lift up the hips without bending the knees. Then start walking with the hands and the heels.

Breath:
Breathe through the nose.

Time:
Do it up to 3 minutes.

RELAX

Benefits:
One of the greatest gifts of Yoga is that one can develop the ability to sleep at any time, even under challenging situations.

How to do it:
Lie down with the back flat on the floor and the arms by the side with the palms facing up (receiving). Let the legs open up to the side.

Breath:
Slow, long, and deep through the nose.

Time:

15 minutes.