Easy Exercises for Managing Premenstrual Syndrome

Research shows that yoga and meditation can establish mind-body harmony and thus, relieve the symptoms of premenstrual syndrome (PMS).

Below are a few exercises that can work on the mind and body. 

Viparita Karani (Legs Up the Wall Pose)

1. Stand close to a wall, facing towards it, so that the toes touch the wall. 

2. Inhale and sit on the floor, with the toes touching the wall and knees bent. 

3. Stretch out the arms exhaling and place the palms on the floor. 

4. Inhale and slowly go down backward and lie down on the floor with the knees still bent. Exhale completely while relaxing the back on the floor. 

5. Inhale and raise the legs on the wall and slowly adjust position to bring the tail bone close to the wall. Exhale completely while staying in the position.

6. Ensure that the shoulders, neck, and chest are completely relaxed. Stay in the position and breathe slowly and rhythmically for about 12 breaths. 

7. Come out of the position by releasing the hips and legs, placing the feet on the floor close to the wall, relaxing the lower back completely.

Health benefits

• Relaxes muscles of neck, shoulder, lower back, and legs. 
• Relieves anxiety, stress, and headache. 

Precautions

• The stomach and bowels must be empty before performing the yogasana. 
• The asana is not advisable during menstruation and for women with glaucoma; women with back pain or neck pain must perform this asana under the guidance of a yoga instructor. 

Walking Meditation

1. Choose a calm environment (a garden or park or any space indoors with a path). Walk 10 to 15 steps at a relaxing pace, pause and breathe, and return to the path.

2. While walking, be aware of your actions - lifting the feet, moving the feet forward, the feet touching the ground, feeling the weight shift from one leg to other, swinging the arms, and breathing.

3. In case the thoughts wander, recognize them and get back to observing the self. 

Health benefits

• Reduces stress, depression, and anxiety
• Improves circulation

Source: Evecare. Relaxation Techniques for Managing Premenstrual Syndrome. 2020;8(3):14.

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