These are the recomended Yoga postures for Type A of PMS.
The child’s pose.- Is a compact fetal-like posture that relaxes the body completely. It focuses the breath on the organ systems in the abdomen and pelvis, which helps massage and tone them. The gentle inversion of head, neck, and torso relaxes the back muscles, thus easing low back pain, a common premenstrual complaint.
Kneel with your buttocks resting on your heels. Bend at the hips and let your torso relax on your thighs and your forehead rest on the floor. Relax your arms and hands on the floor beside you with the palms up and the fingers pointing toward your feet. Place a pillow either on your lap if you are having difficulty folding your body over your thighs, or between your calves and thighs if you cannot rest comfortably on your heels.
Resting Dragonfly.- Stretches the hamstrings and adductors, increases circulation to the pelvic floor, opens the lower back.
Open your legs to a straddle split, straighten the legs, and flew the feet. Come forward with your torso resting on the bolster. Turn your head to one side or rest your forehead on a folded blanket.
Variations For tight hamstrings, use a folded blanket underneath the site bones. You may also place a rolled blanket under each knee (helpful for tight hip flexors as well). If there is neck tension, put support under your forehead and keep your neck straight.Or as you come forward, try placing your elbows on the bolster with your hands in prayer position, resting the thumbs on the brow as it meets the nose. Drop the weight of your head into the hands. If bending forward is difficult, use a chair to support the upper body. Meridian Stimulated: Urinary bladder, liver, kidney spleen.
Reclining Big Toe Pose.- Lie on your back, legs extended, feet flexed pressing out through the heels.
On an exhalation draw the right knee into your chest, loop a strap around the arch of the right foot, or hook your first two fingers around your big toe if you have the flexibility.
Straighten and extend the right leg up to the ceiling until the arms are straight keeping shoulders pressing in the floor.
Keep strongly extending through the left leg pressing the top of the left thigh down (with your hand) and extend through the right heel creating a comfortable stretch in the back of the leg.
Stay here or turn the right leg out and bring the leg down towards the floor on your right side. Keep the left hip grounded to the floor rather than bringing your leg further out
Stay in each variation for 5 breaths or up to three minutes – repeat on the other side.
Downward-Facing Dog.- Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.
Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don’t let it hang.
Bound Angle Pose.– Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.
Bring your heels as close to your pelvis as you comfortably can. With the first and second finger and thumb, grasp the big toe of each foot. Always keep the outer edges of the feet firmly on the floor. If it isn’t possible to hold the toes, clasp each hand around the same-side ankle or shin.
Sit so that the pubis in front and the tailbone in back are equidistant from the floor. The perineum then will be approximately parallel to the floor and the pelvis in a neutral position. Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.
Never force your knees down. Instead release the heads of the thigh bones toward the floor. When this action leads, the knees follow.
Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back to their original position.