by Anne Lewis
A high
level of pain and discomfort associated with the menstrual cycle often reflects
a high level of physical and nervous tension in the body and mental and
emotional opposition to the process. This is why some women who are habitually
tense and on edge tend to have difficulty with their menstrual cycles, while
those who have a healthy body and accept the menstrual process may have no
abnormal symptoms.
Disturbances
of the menstrual and reproductive functions are extremely common and are a
source of continual suffering for many women throughout their lives. However,
there are many forms of natural therapies which can alleviate the distress,
including the gentle art of yoga.
Congestive
dysmenorrhea is associated with the terrible tension that health professionals
often call premenstrual syndrome (PMS). It is experienced in many forms: often
as a heavy, dull aching in the abdomen and the lower back, which may begin up
to three or four days before the bleeding itself. Some women notice swelling
and tenderness in the breasts, swollen abdomen or a generally bloated feeling.
Greater fluid retention can be seen as increased weight and there may be some
nausea, headaches, general stiffness and constipation. The seemingly worst
aspects that makes menstruation so emotionally debilitating are irritability,
depression and lethargy, Both physical and emotional
congestion usually lessen in intensity when bleeding begins.
Doctors
usually treat menstrual difficulties with pain-relievers and hormonal
supplements. However, these drugs can produce unpleasant side-effects and
should be taken with great caution. Conversely, yoga offers natural and
effective methods to help prevent and relieve premenstrual pain, without toxic
side-effects. The benefits of yoga actually extend far beyond the physical
body; yoga develops your awareness of menstruation as a useful part in your
life. Yoga will also help you regulate your hormones and balance your system.
Women who
practise yoga regularly have found that period pain, and the tension and
symptoms that lead up to your period, are eased and possibly eliminated with
regular practise over a few months. These women also report that they are more
relaxed and their overall health and vitality is greatly improved.
To achieve maximum benefit, it is recommended that all the
following poses are done in sequence.
1. Shavasana - Corpse pose
Technique
Lie on your back, on a comfortable mat
or rug. Align your neck with your spine, and relax your shoulders down away
from your ears. Outstretch your arms beside you, about six inches away from the
body, with your palms facing the ceiling. Gently let your feet hang outwards,
with your legs slightly apart. Close your eyes and focus on your breath.
Breathe in through your nose, right into your lower abdominal region, and feel
this area expanding with your powerful, healing pranic
breath. As you breathe out through your nose, release any tension, and allow
this pain to go. Practise this technique for five to ten minutes before your
yoga practice and a little longer at the end of your yoga session.
Benefits
Shavasana relaxes the body and mind. It is very important to be
in the right position, so that every muscle can relax completely, enabling the
blood to circulate with ease throughout the body. The complete stillness of the
body also gives the nervous system a chance to rest.
Caution
If you have lower back pain during
menstruation, slightly bend your knees to take the pressure off your lower
back. Another possible variation, if your inner thighs are not too stiff, is to
gently bring your knees apart, with the soles of your feet facing each other.
Make sure this does not disturb your complete mind-body relaxation and healing
session.
2. Pavonamuktasona - Foetal pose
Technique
Inhale and bring both knees and your
chin towards your chest. Holding on to your in
breath, tighten your pelvic floor muscles and draw the navel as close as you
can towards the spine. Hold your breath, while sucking everything in for as
long as you can, without stressing your body. Exhale and return to the relaxed
corpse pose (refer to No1). Repeat three times.
Benefits
This pose allows the full stretching of
your spine, especially in the lumbar area, and it also compresses the abdominal
region, which slightly massages the associated organs.
Caution
Tucking your chin towards the upper
chest stimulates the thyroid gland; therefore this pose is not recommended if
you have thyroid problems, especially an overactive thyroid. During
menstruation, work with gentle contractions of the pelvic floor and abdominal
muscles and don't hold your breath for too long. Do not do this pose if you
have a stomach ulcer or hernia.
3. Lying spinal twist
Technique
Lying on your back, bring your left foot
to your right knee, then your right hand to the outside of your left knee.
Pressing your left shoulder firmly in to the floor, gently twist to the right,
bringing your left knee as close as you can to the floor. Release your neck by
looking to the left and extending your left arm, with your palm facing the
floor. Breathe in as you get into position, and then breathe out, surrendering
to the pose. Continue to breathe in and out of the nose, expanding the
abdominal region, rib cage and chest as you breathe in. Repeat on the other
side.
Benefit
This pose exercises the muscles in the
back, helping to relieve back pain. Regular practise will improve the mobility
of your hips, back, shoulders and neck. It also benefits the whole nervous
system and has a massaging effect on the internal abdominal organs, promoting
digestion and relieving constipation.
4. Hamstring stretch
Technique
4a. Lying on your back, bend your left
knee (foot flat on the floor) and raise your right leg perpendicular to the
floor, with foot flexed. Place your hands behind your right knee, calf, foot or
ankle depending on your flexibility. Tuck your chin to your chest, pull your
stomach in and gently, as you breathe out, draw your knee as close as you can
to your nose. Hold this position for four breaths. Focus on sending healing pranic energy to the abdominal area.
4b. To
counterpoise this strong stretch bend your right knee, and draw it towards your
nose.
Relax the right leg to the floor. Swap
legs and repeat.
Benefits
Stretching the hamstrings is a limbering
process, which helps to release tension in the back of the legs and prepares
you for the following poses. This pose also stimulates the thyroid and
parathyroid glands and gently massages and oxygenates the abdominal area.
Caution
Do not do this pose if you have an
overactive thyroid gland. If you feel tension in the back of your neck, keep
your head on the floor. If you have very tight hamstrings, and feel great
discomfort in or around your knee, gently bend the knee.
5. Abdominal toning
massage
Technique
Lying on your back, raise both legs
together, perpendicular to the floor. Suck your kneecaps up towards your
quadriceps and with strong, tight legs and feet flexed,
start drawing small circles in the air, leading with your heels. Start drawing
larger circles, making sure your back does not arch off the floor. Push your
spine into the floor and keep your abdominal muscles firm. Breathing slowly and
rhythmically, circle your legs to the right for ten
breaths, then to the left for ten breaths. Counterpoise this massage by hugging
your knees into your chest.
Benefit
This exercise strengthens and tones the
abdominal muscles. It also massages the abdominal organs and by bringing your
full awareness to this area can be very healing. The stronger your abdominal
muscles are the less likely you are to suffer from lower back pain. This
exercise also strengthens quadriceps and hamstring muscles and reverses the
blood flow in your legs, enhancing circulation and relieving tired, aching
legs. Rotating the legs also helps calm the mind.
Caution
It is important that you do not arch
your lower back off the floor. If this exercise is too strong for you, or you
have a heavy menstrual flow, slightly bend your knees.
6. Leg raises (variation
of Tibetan rite)
Technique
6a. Lying on your back, flex your feet,
suck your kneecaps up towards your quadriceps, push your navel towards your
spine, tighten your pelvic floor muscles and as you breathe in, raise both legs
together perpendicular to the floor, simultaneously tucking your chin into your
upper chest.
6b. Hold your breath as you separate
your legs, as far as they will go. Still holding your breath, bring your legs
together slowly (6a), and as you breathe out, slowly release your legs to the
floor. Repeat three times, gradually increasing the number as desired.
Counterpoise this strong stretch by hugging your knees to your chest.
Benefits
This exercise is fantastic for toning
the abdominal muscles and massaging internal organs in the abdominal region. It
also strengthens the legs, stretches the hamstrings and inner thigh area and
helps opens the hips. Chin to chest will activate the thyroid area. Breathing
correctly in this exercise is vitally important so please pay particular
attention to the instructions outlined above.
Caution
If you have weak abdominal muscles,
lower back problems or heavy bleeding during menstruation, bend your knees. If
you have neck problems keep your head on the floor. Remember, you can modify
poses until you become stronger. Never exercise to the point of stressing your
mind or your body.
7. Sphinx pose
Technique
Lie face down, legs slightly apart, with
your arms bent, elbows under your shoulders with your forearms and elbows on
the ground, close to your body. Begin by extending the head and neck, pressing
your forearms into the floor and bring your chest forward, between your arms
(this will enhance the curve of the upper spine). Tighten your buttocks and
legs to extend them away from the torso. Breathe deeply for six breaths, then
release to the floor. Place arms by your side and relax.
Benefit
The sphinx pose is a variation of the
classic cobra pose. This pose not only benefits those who are not yet strong
enough for the classic cobra pose, it also prepares the body for the cobra
pose.
Caution
Release this pose immediately if there
is any discomfort or pinching of the spine. You can modify this pose by raising
your feet on to your toes, which will take the pressure off your lumbar region.
8. Bhujangasana - Cobra pose
Technique
Lie face down, extend your legs, knees
tight with your feet slightly apart, toes pointed down. Rest your palms on the
floor underneath your shoulders. As you inhale, slowly pull your trunk up,
without the help of your arms. First the head is raised, then by tensing your
back muscles, the shoulders and the trunk lift, until only the pubis, legs and
hands remain in contact with the floor. Maintain this position for a few
breaths, then exhale and release to the floor. To counterpoise this stretch lie
face down on the floor with arms by your side and relax.
Benefits
The pose increases the flexibility of
the spine and may bring relief to stiff shoulders. It also activates the
functioning of the kidneys and adrenal glands and tones the abdominal organs,
helping to relieve constipation and menstrual disorders. It will also
facilitate deep breathing.
Caution
Avoid this pose if you suffer from lordosis, hernia, liver problems or an overactive thyroid
gland. Gently release this pose immediately if you experience a pinching pain
in your lower back.
9. Pratanasana - Child's pose
Technique
Kneel on the floor, then
sit back on your feet. During exhalation, fold forward and rest your head on
the floor in front of knees. Extend your arms forward and push your buttocks
into heels, lengthening the spine.
Then, while resting your forehead on the
floor, move your hands next to your feet, palms facing upwards and completely
relax your body.
Benefits
This pose is very calming and is used as
a resting pose or back arch counterpoise. It releases tension in the back and
shoulders and allows you a rest, while breathing in and out of the lower
abdominal region.
Caution
People with high blood pressure,
inflamed sinuses, headaches or very stiff hips can place forehead on a rolled
towel or on fists (on top of each other).
10. Dhanurasana - Bow pose
Technique
Lie on your stomach, face to the floor,
arms and legs extended. Inhale and bend your knees, stretch the arms backward
and hold your feet with your hands. Exhale and lift the chest, pulling the legs
away from the ground. Ideally only the abdomen rests on the floor with knees
hip width apart. Stay in the pose, with gentle breathing, for as long as it is
comfortable then counterpoise with the pose of the child.
Benefits
This pose exercises the whole spine,
invigorates the spinal nerves and strengthens and brings flexibility to the
muscles in the back, neck and shoulders. The pose also opens the chest to
facilitate deep breathing. The abdominal organs receive toning and functioning
is activated and the muscles of the abdomen, thighs and buttocks are also
toned.
Caution
People with hernia, ulcers, high blood
pressure, enlarged liver or spleen should not do this pose. This pose is also
not recommended for people with a lordosis condition,
as it increases the spinal arch.
11. Vajrasana - Thunderbolt pose
Technique
Kneel on the floor with knees and heels
together. Sit back on the heels and keep the spine erect. Gently pull the chin
in to keep the back perfectly straight, then extend
both arms over your head and place hands in prayer position. Breathe in as you
raise your arms, and out while returning your hands to your thighs.
Benefits
In this pose, the spine is naturally
erect and free from tension, enabling breathing to be at ease. The hip joints,
knees and ankles are strengthened and the sciatic nerve toned. With arms
extended overhead, a lengthening of the spine is allowed.
Caution
If there is any knee discomfort or
problems, do not execute this pose.
12. Ustrasana - Camel pose
Technique
Kneel on the floor, knees hip width
apart with toes resting on the floor (or modify with toes tucked under).
Inhale, and place palms to the small of the back, then gently lengthen the
spine and curve it backwards. As you exhale, place the right palm on right
heel, ankle or calf depending on flexibility, and the left palm to left heel,
calf or ankle. Gently release the head backwards and push the trunk towards the
thighs, which are kept perpendicular to the floor. Remain in this posture for a
few breaths then, inhaling, go back to kneeling position and, exhaling, go into
the child's pose (refer to No 9) and relax.
Benefits
This pose strengthens the back and
invigorates the spinal nerves. It develops firmness in the chest, which is
fully expanded and facilitates deep breathing. It massages the abdominal organs
and is highly beneficial for the liver, pancreas and kidneys. It is especially
recommended for menstrual disorders, as it strengthens the pelvic region,
ovaries and womb.
Caution
Do not execute if you have severe spinal
disorders. If you have a stiff neck or neck problems, keep the neck aligned
with the spine. If you experience pain in the spine, gently release the posture
immediately.
13. Majrasana - Cat pose
Technique
1. Crouch down, on all fours, like a
cat; knees hip width apart, hands shoulder width apart, under your shoulders.
Arms remain straight.
a. Loosen your spine by contracting the
abdominal muscles during exhalation, rounding your back towards the ceiling,
tucking the tail-bone in and lowering the head with chin towards your chest.
b. Inhaling, release the contraction, tip the tail bone
upwards, dip your spine towards the floor and raise your head. Expand your chest
and complete inhalation.
Alternate these positions several times,
coordinating the movements with your breath.
Benefits
This pose will increase the suppleness
of your spine, relieve tension in the back and neck area, firm the abdominal
muscles and tones internal abdominal organs. It is a great counterpoise for
back bends and exercises the pelvic floor. The cat pose also benefits people
with asthma or heart problems as it expands the lungs.
Caution
If you have weak wrists, make fists and
put your knuckles on the floor, thumbs forward.
14. Paschimattonasana - Head to knee pose
Technique
a. Sit with your legs extended, feet
flexed (toes toward your shins). Inhale and extend your arms to the side, then
raise them above your head. Look straight ahead and stretch your arms towards
the sky.
b. Exhaling, extend forward and reach
your arms out, parallel to your legs. Allow your body to fold from your hips
and spine. Gently inhale. During the next exhalation, extend further to reach
your feet and hook your index fingers around your big toes. If you are
flexible, lower your elbows to the floor and allow your face to rest on your
shins or knees. While the pose is held contract the lower
abdominal region for stimulation and breathe freely, feeling the spine
gradually release, particularly when exhaling.
c. Breathe in and come out of the
position, raising both arms to lengthen the spine.
Benefits
This forward stretch stimulates the
abdominal viscera, increasing the organs' vitality. The whole of the spine is
exercised, the spinal nerves invigorated and the kidneys toned. The hip joints
are loosened, the abdomen firmed and the back muscles are stretched. The legs
are made more flexible and strong, especially the hamstrings. Regular practice
is said to relieve disorders in the reproductive and digestive system.
Caution
Do not do this stretch if you have a
displaced spinal disc. If you experience any pain along the spine, bend your
knees.
15. Puruottonasana - Frontal body
stretch
Technique
Sit on the floor, with your legs
extended and your spine straight. Lean back slightly and place your palms on
the floor behind you. Point your fingers towards your body, or if this is too
uncomfortable for the wrists, turn your fingers away. Inhale, lifting your
chest and roll your shoulders back. Simultaneously straighten your arms and
press your hands into the floor. On the exhalation, lift hips off the floor and
squeeze your buttocks together. Use your abdominal muscles to control the
abdominal wall (which should be pulled in) so your body is in a straight,
inclined line. Keep your legs together and point your feet towards the floor.
You can either carefully drop your head back or keep your chin tucked in
towards your neck. Hold this position for a few breaths.
Benefits
Strengthens arms, wrists, neck and back. Loosens shoulder joints and stretches
ankles and front of feet. This pose also counterpoises forward bends.
Caution
Do not drop your head back if you have
neck problems. If you are not strong enough, you can bend your knees in the
table-top position.
16. Spinal rock
Technique
Sit with your knees drawn up to your
chest, ankles crossed, hands holding your feet. Tuck
your chin in and round your back. Exhale and roll back on to the floor and then
return to a sitting position. Continue breathing and rock back and forth, five
or six times.
Benefits
This exercise loosens a tight back,
shoulders and neck. Rocking on the spine acts as a massage and stimulates the
nervous system. The abdominal muscles are also activated.
Caution
It is important to keep your chin close
to your chest to avoid hurting your neck or bumping your head. Do not practise
on a hard floor.
17. Halasana - Plough pose
Technique
Lie flat on your back, with your arms on
the floor beside you, palms facing down. Swing your legs up and back towards
your head, using the momentum to lift your hips. Take your feet towards the
floor and use your hands to support your back. If your feet easily reach the
floor, stretch your arms so your fingers touch your feet. Breathe deeply and
freely, with awareness of your abdominal muscles being tucked in. To
counterpoise this strong pose, finish with a spinal twist (refer to No3).
Benefits
This pose loosens the spinal muscles and
tones the central nervous system. It helps to reduce fat around the abdomen,
hips and waist and regular practice of Halasana
affects the functioning of all abdominal organs, improving digestion and
elimination. Due to the reverse pull of gravity, haemorrhoids and varicose
veins are also relieved. Halasana also increases the
blood flow and oxygen supply to the thyroid gland, which regulates metabolism.
In addition, fatigue, nervous tension, headaches and insomnia may be relieved.
The pressure on the spinal cord and nerves has a calming effect, rejuvenating
and revitalising the entire nervous system.
Caution
This pose is not suitable for anyone who
has experienced a stiff or painful back or neck, including disc prolapse,
injury, disease or strain. High blood pressure precludes this pose. Halasona is not recommended for women who are menstruating
or pregnant and children under 16 years of age should not do this pose.
18. Sarvangasana - Shoulder stand
Technique
Start in Halasana
(refer to No 17). This helps to stretch the spine and place your hands higher
up your back for support. The legs are lifted from the Plough position straight
in to the shoulder stand. With the help of your hands, lift the trunk higher
which will bring your chest closer to your chin. It is important to stretch and
lift upward, so that the back does not feel heavy on your hands, arms or neck.
As you continue stretching your trunk upwards, press your elbows into the floor
and keep them close together. Firming the abdomen, buttocks and legs will help
you to hold the posture. Breathe deeply and rhythmically, holding the pose for
a short time initially and working to hold it for five minutes. Do the Foetal
pose (refer to No 2) to counterpoise shoulder stand and relax the nervous
system. Finish with the lying down twist (refer to No 3) to release the muscles
in your back.
Benefits
Strengthens the muscles in the back,
shoulders, neck and abdomen. This pose is sometimes referred to as the 'queen of poses' as it
rejuvenates the whole body. It is said to be a source of increased energy,
vigour and vitality and is very relaxing. People with varicose veins and tired,
aching legs will gain relief and it also helps with haemorrhoids. An increased
flow of fresh, oxygenated blood is supplied to the head, energising the brain.
This increased blood flow brings fresh nutrients and clears away toxins,
rejuvenating facial tissue, reducing the signs of aging. The chin pressed to
the chest stimulates the thyroid and parathyroid glands, which improves
metabolism. Sarvangasana stretches the neck
stimulating the nerves which govern respiration and the heart.
Caution
Do not do this pose if your have an enlarged thyroid, high blood pressure, ear or
eye problems or a weak heart or cardiac trouble. This pose is not recommended
for people who have a displaced disc or an enlarged spleen or liver. Do not do
this pose during menstruation. If you have pain or weakness in your neck do not
do this pose until you strengthen your neck with other yoga poses.
19. Standing/squatting
twist
Technique
Get into a squatting position, up on
your toes, with knees together, fingertips on the floor in line with your hips.
Without moving your knees, place your right arm outside your left thigh,
fingertips on the floor. Then raise your left arm, fully extended, with fingers
together and look up at your left hand. Try to align your nose and thumb so you
have a strong, straight, extended arm. Breathe deeply for five to six breaths.
Return to the centre position, taking a breath in and out and repeat on the
other side.
Benefits
This exercise requires balance so it
forces the mind to be present within the body. It opens the shoulders and chest
area, releases the neck and allows the spine to twist, increasing flexibility.
This pose also gently massages your internal organs.
Caution
If you have stiffness or pain in your
neck, keep your head looking directly ahead, with your head and neck in line
with your spine.
20. Shavasana - Corpse pose
Finish your yoga session with the corpse
pose (refer to No 1), allowing yourself to completely relax, letting go of any
stress or tension that may be left in your body. Focus your awareness in the
second chakra region, below the navel, and use this time to send powerful,
healing, pranic energies to this centre. You may want
to visualise a beautiful orange colour in this centre, healing and rejuvenating
this area. Stay in this pose for 10-15 minutes, breathing in and out of this
centre. When you are ready, gently hug your knees into your chest, roll over on
your right side, sit up and feel totally relaxed.
Anne
Lewis conducts yoga classes and Tibetan Rites workshops in Sydney.