Yoga For Premenstrual Tension

Yoga

oi-Staff

By Super

Monday, May 28, 2012, 13:39

Premenstrual tension (PMT), is a mixture of physical and emotional symptoms that some women experience in the days, or sometimes weeks before each period which usually stop when the period starts. PMT is more common in women over the age of 30 years and tends to stop with the menopause. Nearly all women have some PMT symptoms. However, only around 1 in 20 women have symptoms that seriously interfere with their quality of life.

Symptoms

A long list of symptoms have been attributed to PMT. Some of the more common ones are: headache, bloated feeling, weight gain, breast tenderness, back or lower abdominal pain, irritability or aggression, depression and anxiety, mood swings, tiredness, and/ or poor concentration and they may become accident prone.

No-one knows the exact cause of PMT suggested cause is abnormal sensitivity to hormones. Some women may be more sensitive to the normal levels of the hormone progesterone released into the blood during the second half of the menstrual cycle. One effect of over-sensitivity to progesterone is a reduced level of a brain chemical called seroton in, which is involved in controlling mood. According to yoga this is seen as exaggerated manomaya kosa activity which is. excessively speeded up loop of thoughts in the mind in response to demanding situations ( external or internal). This speed of thoughts when maintained over a long period of time can manifest as uncontrolled disturbances of PMT at the psychological level. Emotional upsurges and outbursts are typical manifestations of this uncontrolled speed. Over a period of time this disturbed balance in manomaya, kosa level results in prana imbalances. The excessive prana blocks the nadis and settles down in the reproductive system as PMT. Although the PMT appears to be related to menstrual cycle it is a manifestation of a generalism balance. Women with excessive vata prakriti tend to have more symptoms of PMT.

Self-help

Many women tolerate PMT believing it to be a normal part of being female. However, treatment is available for severe PMT symptoms

A woman can do several things that may improve the symptoms of PMT.

Eating a balanced diet that is rich in fruit and vegetables and contains plenty of complex carbohydrates certainly promotes general good health.

Taking regular exercise, such as aerobics or jogging 45 minutes of daily morning yogasanas practice may include Suryanamaskara (3 rounds), 3 standing asanas, Badhakonasana, deep abdominal breathing and kapalabhati (20) in viparithakarini, sarvangasana, matsysana and shavasana followed by nadanusandhana for 10 minutes.

Regular practice of Nadisuddhi pranayama 12 rounds 4 times a day in the last week of the menstrual cycle
Avoiding stressfully demanding situations at home and work in the time before a period is due. Get away from the irritating situation for a few minutes to a solitude, practice Kapalabhati (40/min) for 2 minutes, followed by one cycle of Nadisuddhi and Bhramari chanting. This would have cooled down your emotion and when you get back to the same demanding situation you will be a different person. The reaction would have changed to a much softer one almost to the level of tolerance if not full acceptance as a yogi.

Analyzing and avoiding any emotional triggers or stress that make the symptoms worse; discussing these with your partner or a friend who can be a source of support.

Concepts of Jnanayoga or Bhakti yoga can be of great help in full acceptance of the situation. Jnana yoga is to realize that all these reactions are temporary waves of the mind and you have the full freedom to stay away from this reactions because your real nature is 'silence' 'freedom', 'ananda' & 'non-reactivity'. The process of yoga is to dwell in this region of your soft expanded blissful awareness under all circumstances with full mastery.

IAYT & PMT

DIET

Simple vegetarian wholesome freshly cooked diet served with love, and consumedin good company is recommended by yogis as healthy sattvic diet.

Eat less salt to reduce water retention.

Avoid stimulating agents like tea, coffee and cola drinks, as caffeine lowers the body's ability to absorb certain essential nutrients.

Saturated fats in meat and dairy produce can inhibit the body's production of essential fatty acids, which can result in hormone imbalance.

Reduce sugar intake to combat weight gain and depression.

Read about Stress Management & Paschimottanasana in the next page...

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