These are the recomended Yoga postures for Type D of PMS.
Reclined Bound Angle.- Opens the hips, groin, and pelvic floor. Tones the digestive organs, urinary tract, and reproductive organs. Sit with the bolster placed lengthwise behind you. Bring the soles of your feet together and pull your feet in. Place one rolled blanket under each leg. Pull the edge of the bolster to your sacrum. Holding the bolster with both hands, tuck your chin and slowly recline. Place the cervical roll or folded blanket under your head and neck.
Variations.– If you feel stress in the hips or knees, try additional blankets under your knees. By raising the end of your bolster with a folded blanket, another bolster, or block, you can create a gentle pose, which eases the stretch in the lower back. You can also replace the bolster under your back with a folded blanket or let your back rest directly on the floor. Meridian Stimulated: Kidney, Spleen, Liver, Lung, Urinary Bladder, Conception Vessel.
Wide Angle Seated with a Twist.- 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 flex 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 sitzbones. You may also place a rolled blanket under each knee (helpful for tight hip flexors as well). If there is neck tension or recent injury to the neck, 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. Meridians Stimulated: Urinary Bladder, Liver, Kidney Spleen.
Waterfall.– Relaxes, rejuvenates; calms the parasympathetic system, quiets the mind; a good transition and finishing pose. Sit on your right or left hip with knees bent. Place a blanket between knees, calves, and ankles. Slowly recline onto your side with a blanket under your head and support under your upper arm. the bolster rests against your back. Thighs are approximately 90 degrees to hips.
Variations.- Pillows can be used instead of blankets. Placing the bolster at your back creates a feeling of being held safely, but the pose can be done without it. For comfort, feel free to add additional blankets under your feet, arm, or hand as needed. You might want to cover yourself with a blanket as well. Meridians Stimulated: By focusing on the flow of energy in our bodies, we encourage the flow of energy in all the meridians.
The Upward Facing Dog.-
- Lie on your stomach with the tops of your feet on the floor. Place your hands beside your rib cage with fingers spread wide, finger tips below the line of the chest.
- Press into your hands, feeling the ball joints of your fingers (under the knuckles) in contact with the mat. Squeeze your elbows by your side, roll the shoulders onto the back body, and reach out through the top of your head.
- Draw your low belly in towards the spine, and create a slight inward rotation of the thighs, and press the toenails into the mat.
- On an inhale, press into your palms, imagining you are sliding your body along the earth. Lift your torso and hips off the mat, so that it is only the tops of your feet and your palms are in contact with the earth.
- Tuck your chin in slightly, lengthening the top of your neck near the skull, and reach out through the top of your head but keep your gaze down your nose.
- Imagine the back bend coming from your heart centre, sending the sternum forward, while keeping the drawing in of the low belly.
- Breathe comfortably in and out or transition to your next pose.
Supported Spinal Twist.- Stretches the lower back muscles. Twisting “milks” the abdominal contents, increasing lymphatic flow. Sit with the bolster lengthwise in front of you, aligned with the torso. Swing the legs to the left, rest the left knee in the arch of the right foot. Place hands beside the bolster, lengthen the spine, lower the chest, and turn the head to the left. Relax your weight into the support.
Variations.- Place one or more blankets under your chest and head. If you are unable to bring your legs into position (with one knee resting in the arch of the other foot, shins at right angles), bring the knee together and place a folded blanket between the knees, shins, and ankles. Large bodies or those unable to come into a full twist may need more torso support, such as one blanket roll placed on either side of the bolster or two bolsters placed side by side. Meridians Stimulated: Gall Bladder, Liver.