Yoga For Premenstrual Tension... Contd

Kapalabhati Kriya at the rate of 20-40/min. can be repeated several times in a day to overcome the immediate effect of emotional upsurges.Nadisuddhi 12rounds, 4times a day helps in maintaining a balanced state of mind.And hence start doing Nadisuddhi very regularly during the last week of them enstrual cycle.
Ardha Badha Padma Paschimottanasan
Ardha means half, baddha means caught, restrained and padma a lotus. Paschimottanasana is the posture where the back of the whole body is intensely stretched.
Technique:
1.Sit on the floor, with the legs stretched straight in Dandasana. Bend the left leg at the knee, and place the left foot over the right thigh. The left heel should press the nasal and the toes should be stretched and pointing. This is the half lotus posture.
2.Bring the left arm round the back from behind and with an exhalation catch the big toe of the left foot. After holding the left big toe, move the bent left knee nearer to the extended right leg. Stretch the right arm forward and catch the right foot with the right hand, the palm touching the sole.
3.Inhale, stretch the back and gaze up for a few seconds, without releasing the grip on the left big toe.
4.Exhale, move the trunk forward by bending the right elbow outwards. Rest the forehead, then the nose, then the lips and lastly the chin on the right knee.
5.Stay in this position from 30 to 60 seconds, breathing evenly.
6.Inhale, raise the head and trunk, release the hands, straighten the left leg and come to position.
Repeat the pose on the other side.

Effect:
Mastering this asana helps in balancing the entire prana. Stress reduction achieved through the IAYT can go a long way in preventing and treating the problems of PMT as the major triggering factor is stress