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
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.
Many Thanks.
The yoga book that I have it says the cobra move is good for menstrual pain.
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>
“A Guide To Yoga” by Janice Jerusalim. It’s a basic yoga book.
Here are the poses recomended by Yoga Journal during Menstruation to help ease systoms:
http://www.yogajournal.com/poses/search_poses.cfm?TherapeuticApplications=M08
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!
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…
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.
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.
From what I can gather from various books, during menstruation itself the recommendation is generally to avoid strenuous side twists, backbends and inverted asanas. [I]However[/I], 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’:
“[B]Menstural Cramps, Yoga During Menstruation: [/B]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.
[B]Menstrual Disorders (Hormonal Imbalances): [/B]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.”
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.
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.
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
I have never let my monthly cycle interfere with my practice, and in fact find that inversions actually helped to improve my flow as I am nearing the cusp of menopause. So I shudder to think of what would happen to my uterus if all the stuff is not totally removed. One of my teacher even cautioned against doing peacock but I went ahead and felt no different thereafter. Wonder any one of you ladies share the same experience?
it is important not to do inversions during menstruation ,inversions reverse the flow which leads to build up of toxins ,thus to invite disease.Why do all yoga masters say not to do inversions during menstrual flow ,can they all be wong? It is a form of self harm, and it is skillful to respect your teacher.
Tessie and charlie, just a quick note to let you know this is a 2 year old thread so the OP might not respond at all.
Tessie, I think it is important not to do inversions during menstruation for the aforementioned reasons. There is much you can do instead for the short time inversions are not recommended. Perhaps you could ask your teacher for a different series? You might be surprised at how good you feel. You mention that you don’t feel any different while doing inversion but I suspect if you do another series you might feel great or wonderful rather than just “no different”.
Please understand this is my personal experience. I find inversions very uncomfortable at that time and avoid them. I generally slow my practice right down and focus on some twisting and breathing for that week of my life.
Hope that helps.
[QUOTE=charliedharma;24132]it is important not to do inversions during menstruation ,inversions reverse the flow which leads to build up of toxins ,thus to invite disease.Why do all yoga masters say not to do inversions during menstrual flow ,can they all be wong? It is a form of self harm, and it is skillful to respect your teacher.[/QUOTE]
I wasn’t going to jump in here but I cannot let this one pass.
I totally disagree with this. Here’s why.
Firstly you cannot “reverse” menstrual flow. A quick look at the female anatomy is enough to demonstrate that fluids collect in the “well” around the cervix. The obvious biological reason for this is to increase the chances of conception. Why, given that the vagina naturally slopes backwards, do some yoga “experts” caution against inversions during menstruation when lying supine would have exactly the same effect, if not more?
Unless you are planning on staying in an inversion for a considerable length of time I don’t think there is an issue. Energetically there may be an argument worth considering but again I do think that depends on the length of time in the pose.
I have had students who found inversions useful and helpful during this time and others who did not. It is a personal choice but it should not be based on scientifically fallacious advice.
Some women find it embarrassing to be advised to sit out some asanas in a mixed class because they are menstruating.
It is important to remember that most traditional yoga masters are male and old. Not experts in the female condition at all. Sorry if this offends.
Most yoga teachers who advise this caution are merely repeating the same old nonsense. There is no scientific basis for this.
I object very strongly to the suggestion that the female vagina and/or natural bodily fluids are “toxic”. This is patriarchal propaganda that perpetuates the oppression of women by subverting their innate sexual power and replacing it with shame.
[quote=KamalaYoga;24478] It is important to remember that most traditional yoga masters are male and old. Not experts in the female condition at all. Sorry if this offends.
Most yoga teachers who advise this caution are merely repeating the same old nonsense. There is no scientific basis for this. [/quote]
LOL. My exact sentiments (though I may not be having the last laugh many years down the road but nobody knows for sure)