Poses for PMS

This 28 step sequence of yoga postures was designed to regulate the emotions and endocrine system and to reduce the common complaints and symptoms of premenstrual syndrome. Level: Beginner to Intermediate.
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1. Start in Bound Angle

yoga posture A. With the bottom of the feet together, interlace the fingers around the toes. Press down into the hips and up through the crown. Roll the shoulders down and back and press the chest forward.

B. Close the eyes and look up at the third eye point.

C. Breathe and hold for 10-30 breaths.

2. Extend the left leg forward and exhale into Seated Head to Knee

yoga postureA. Lift the arms parallel to the floor with the palms facing each other. Inhale and lean back to lift the left leg up as high as comfortable.

B. Press out through the left heel and reach the toes towards the ceiling. Reach the crown up and roll the shoulders down and back to keep the chest lifted.

C. Breathe and hold for 2-4 breaths.

3. Inhale the arms up and exhale into Revolved Head to Knee

yoga postureA. Slide the left leg out 45 degrees and pull the right foot in close to the hips. Place the left palm up on the left leg, inhale the right arm up towards the ceiling.

B. Exhale and reach the left fingers to the toes and the right fingers to the left wall, bringing the right arm over the ear with the shoulder rolled back.

C. Breathe and hold for 2-4 breaths. Slowly inhale the torso back up.

4. Cross the left leg over the right knee into Seated Twist

yoga postureA. Cross the left leg over the right knee and slide the right foot out so both hips are on the floor. Wrap the right arm around the left knee. Press the hips down and reach the crown up.

B. Exhale and reach the left arm behind your back, twisting the spine and looking over the shoulder.

C. Breathe and hold for 3-6 breaths.

5. Repeat # 2 and #4 on the opposite side

6. Extend the both legs out into Seated Angle

yoga postureA. Bring the legs out as wide as comfortable. Inhale the arms up and exhale forward, hinging at the hips.

B. Bring the hands to the floor, round the spine and let the head drop towards the floor. To deepen the posture, walk the hands forward.

C. Beathe and hold for 2-4 breaths. Walk the hands back and roll up the spine.

7. Bring the legs forward with the knees bent into Crab Pose

yoga postureA. Bring the feet flat on the floor, hip width apart, place the hands behind your hips with the finger pointed away.

B. Inhale and lift the hips up towards the ceiling by pressing into the feet and engaging the legs and buttocks. Lift the chest up by pressing down into the arms. Look up or drop the head back.

C. Breathe and hold for 2-4 breaths.

8. Lower the hips and walk the hands forward into Prayer Squat

yoga postureA. Walk the feet wide enough apart to bring the elbows to the inside of the knees with the palms together.

B. Press the palms together to open the hips, relax the hips down and reach the crown up. Roll the shoulders down and back and press the chest towards the thumbs.

C. Breathe and hold for 3-6 breaths.

9. Exhale the hands to the floor and lift the hips up into Forward Fold

yoga postureA. Press the palms flat to the floor and lift the hips up by straightening the legs, if necessary keep the knees slightly bent.

B. Use the arms to press the forehead in towards the legs, use the legs to lift the hips up towards the ceiling.

C. Breathe and hold for 3-6 breaths.

10. Step both feet back into Downward Facing Dog

yoga postureA. Step both feet back 3-4 feet, with the heels slightly above the floor. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

B. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-4 breaths.

11. Exhale and bend the knees to the floor into Child Pose

yoga postureA. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

12. Slide the arms forward and scoop into Cobra

yoga pose A. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward.

B. If the back feels strained, bend the elbows more or come onto the forearms.

C. Breathe and hold for 2-5 breaths.

13. Exhale and lower the chest to the floor, inhale lift into Locust

yoga postureA. Slide the arms alongside the body with the palms down, slide the legs together and bring the chin to the floor.

B. Inhale and press the arms and hips down into the floor and lengthen the legs by reaching out through the toes. Engaging the core and lower body, lift the legs, arms and head up as high as comfortable with out strain.

C. Breathe and hold for 2-5 breaths.

14. Exhale the palms to the floor and step back into Downward Facing Dog

yoga postureA. Step both feet back 3-4 feet, with the heels slightly above the floor. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

B. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-4 breaths.

15. Inhale and step the right foot forward into High Lunge

yoga pose A. Step the foot between the two hands with the knee directly over the ankle. Keep the back leg straight, pressing back through the heel.

B. Press down into the palms, fingertips or fists to lift the crown up and to lengthen the spine. Roll the shoulders down and back and press the chest forward. Press the front knee forward and let the hips sink towards the floor, lightly stretching the insides of the legs.

C. Breathe and hold for 1-3 breaths.

16. Turn the back foot out and inhale into Warrior II

yoga posture A. Turn the left toes slightly in towards center with the foot flat on the floor. Keep the right knee directly over the ankle into a deep lunge. Inhale the arms parallel to the floor.

B. Turn the hips and chest to face the side wall and look at the right middle finger.

C. Breathe and hold for 2-4 breaths.

17. Exhale into Warrior Angle

yoga postureA. Exhale and bring the right elbow to the right knee, inhale the left arm up over the ear with the palm facing the floor. Press down into the left foot and out through the left fingers.

B. Roll the left hip and shoulder back. Keep the right knee over the ankle. Look straight ahead or up at the fingers.

C. Breathe and hold for 2-4 breaths.

18. From Warrior II exhale into Reverse Warrior II

yoga poseA. Keep the knee bent in a lunge, and exhale the left arm to the right leg and reach the right arm up over the head.

B. Reach the left fingers towards the ankle, keep the hips and chest facing the side wall. Look straight ahead or up at the fingers.

C. Breathe and hold for 2-4 breaths.

19. Lower hands and bend knee into High Lunge

yoga pose A. Bring the hands down to the floor on opposite sides of the foot, bend the front knee and tuck the back toes under into a high lunge. Keep the back leg straight, pressing back through the heel.

B. Press down into the palms, fingertips or fists to lift the crown up and to lengthen the spine. Roll the shoulders down and back and press the chest forward. Press the front knee forward and let the hips sink towards the floor, lightly stretching the insides of the legs.

C. Breathe and hold for 1-3 breaths.

20. Exhale and step back into Downward Facing Dog

yoga postureA. Step the front foot back to meet the back foot and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 2-4 breaths.

21. Step left foot forward, repeating # 15 through #20 on opposite side

22. Step the feet to the hands and inhale up to Mountain pose

yoga poseA. Place the feet together or a few inches apart.

B. Press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Inhale the palms together in front of your chest.

C. Breathe and hold for 2-5 breaths.

23. Inhale and sweep the arms up with palms together

yoga pose A. Stay in Mountain alignment.

B. Look up at the thumbs.

C. Lift out of the waist, reaching up towards the sky.

24. Exhale into Crescent Moon

yoga postureA. Interlace the fingers together with the index finger pointing up. Press down into the feet, engage the legs and core body and lift up through the fingers.

B. Exhale and press the left hip out and arch over to the right.

C. Breathe and hold for 1-3 breaths.

D. Release into Mountain, repeat on other side.

25. From Mountain, exhale into Utkatasana

yoga pose A. Bend the knees and press the hips back.

B. Inhale and sweep the arms out and up with the palms together.

C. Arch the spine, press the chest forward and look up at the thumbs.

C. The knees should track directly over the feet, not splaying in or out.

26. Inhale and step or jump out into Five Pointed Star

yoga postureA. Step or jump the feet out wide apart with the arms out to the sides. Feet are parallel, directly under the wrists.

B. Press down into the feet, out through the fingertips and up through the crown of the head

C. Breathe and hold for 2-4 breaths.

27. From Five Pointed Star, exhale forward into Standing Yoga Seal

yoga postureA. Interlace the fingers behind the back. Inhale and squeeze the shoulders together, arch the spine and look up. Exhale and hinge at the hips rounding the spine forward.

B. Let the head hang from the neck and press the arms forward over your head.

C. Breathe and hold for 4-8 breaths.

28. Inhale back up to Five Pointed Star and exhale into Goddess Pose

yoga postureA. Keep the shoulder blades squeezed together as you inhale and roll the spine back up, exhale and release the arms. Bend the elbows out to the sides with the palms facing each other, point the toes out 45 degrees. Exhale and bend the knees lowering the hips down into a squat.

B. Press the hips and chest forward, press the elbows and knees back.

C. Breathe and hold for 4-8 breaths.

29. Inhale back to Five Pointed Star and exhale into Standing Angle

yoga postureA. With the toes pointing forward, exhale and fold forward. Interlace the middle and index finger around each big toe and bend the elbows to the side walls as you gently pull the head towards the floor.

B. As you pull the head down, press down into the feet to press the hips up, feeling a lengthening of the spine.

C. Breathe and hold for 4-8 breaths.

30. Inhale back into Five Pointed Star and jump or step into Mountain pose

yoga pose A. Inhale the arms out to the sides as you lift back up into Five pointed star. Step or jump the feet hip width apart with the toes pointed forward.

B. Press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Inhale the palms together in front of your chest.

C. Breathe and hold for 2-5 breaths.

31. Exhale into Forward Fold

yoga postureA. Press the palms flat to the floor and lift the hips up by straightening the legs, if necessary keep the knees slightly bent.

B. Use the arms to press the forehead in towards the legs, use the legs to lift the hips up towards the ceiling.

C. Breathe and hold for 3-6 breaths.

32. Bend the knees, lower the hips to the floor and roll back into Plow

yoga postureA. Roll the hips and spine off the floor to bring the legs over the head. Have the arms alongside of the torso or over your head.

B. Press out through the heels with the legs straight.

C. Breathe and hold for 2-5 breaths.

33. Lower down on your back and inhale into Bridge

yoga postureA. Bend the knees and bring the feet hip width apart with the toes pointed forward, slide the arms alongside the body with the fingers lightly touching the backs of the heels.

B. Inhale and lift the hips and spine up by pressing into the feet and engaging the lower and core body. Press down into the arms and shoulders to help lift the chest up.

C. Breathe and hold for 2-5 breaths. Exhale and roll the spine back to the floor.

34. Exhale both knees to the right into Belly Twist

yoga postureA. Bring the arms out to a T position and slowly exhale both knees to the right side, as close to the right arm as comfortable. Turn and look at the left arm.

B. Relax the knees and shoulders down into the floor. For a deeper twist you can place the right hand on the bent knees to guide them closer to the floor.

C. Breathe and hold for 3-5 breaths.

D. Repeat on the other side.

35. Bring the bottoms of the feet together into Supine Bound Angle

yoga postureA. Bring the bottoms of the feet together with the heels close to the hips on the floor. Inhale the arms over head with the palms together.

B. Relax and let gravity pull you into the posture. If the hips feel very tight, gently rock the hips from side to side.

C. Breathe and hold for 6-12 breaths.

36. Release the arms and legs and inhale into Fish

yoga posture A. Release the legs straight and slide the arms alongside of the torso with the palms down. Rock the hips from side to side to slide the palms under the lower buttocks.

B. Bend the elbows intowards your sides and use the arms to lift the chest and arch the spine lightly resting the crown of the head on the floor.

C. Breathe and hold for 2-5 breaths.

27. Exhale and release into Shavasana

yoga postureA. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

28. End in Easy Pose

yoga postureA. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

D. Breathe and hold for 10-30 breaths.

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Comments 3

  1. mariposa1966 – I deleted your free basic membership, so please logout and then log back in. If that doesn’t work please contact customer service.

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