POSES FOR RELIEF FROM HORMONE-RELATED SYMPTOMS
For natural relief from hormone-related symptoms, try adding these poses to your practice.
1. Bhujangasana or cobra pose
Step 1: Lie down on your stomach on the yoga mat with your feet together, palms directly under the shoulders, your elbows straight back and hug them into your sides.
Step 2: Inhale to lift your chest off the floor. Roll your shoulders back and lift up only till the navel. Make sure your elbows continue hugging your sides. Don’t let them wing out to either side. Draw the shoulders away from the ears.
Step 3: Keep your neck neutral; don’t crank it up. Your gaze should stay on the floor.
Breathe in and out in this pose for five long breaths, and then come back to the starting position.
2. Setubandhasana or bridge pose
Step 1: Start with lying down on your back. Bend or fold your knees and keep your feet and hip distance apart on the mat, ensuring your knees and ankles are in a straight line.
Step 2: Place your hands by your side. Inhale and press your feet into the ground, gently lifting your hips. Slowly lift your lower back, middle back and upper back off the mat.
Step 3: Now gently roll in the shoulders, touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms, and feet.
Stay there for five long breaths, and while exhaling gently release the pose, get your hips back down.
3. Malasana or garland Pose
Step 1: Bring your feet about mat-width apart and slightly turn out your toes.
Step 2: Bend the knees and lower your hips toward the floor to come into a squat. If your heels lift from the floor, place a rolled blanket or towel underneath them.
Step 3: Take your upper arms inside your knees, bending the elbows to press against your thighs and join the palms together.
Step 4: Keep your spine straight, your hips moving toward the floor, and your shoulders relaxed away from your ears.
Stay in malasana for 10 long breaths.