These flowing yoga moves may help you deal with the annoying symptoms of premenstrual syndrome
Exercise is one of the best PMS prescriptions. “Not only does it help reduce the negative effects of any emotional stress, but it also boosts the levels of mood-elevation endorphins, help regulate fluctuating blood sugar levels, controls appetite, and prevents weight gain,” says Dr. McAllister.
Your best option is a workout that will relax your mind and ease tension. Try this flowing yoga routine developed with the help of Laura Madden, a yoga instructor and fitness director of the Scottsdale Resort and Athletic Club in Arizona.
1. Warrior II
Stand tall with feet together. Take a large step to the left. Bend left knee into a lunge, keep knee over ankle and toes pointing to the left; pint right foot forward. Extend arms out to sides (as shown). Hold for 5 deep breaths in and out.
2. Side Reach
From Warrior ll, rest left forearm on the thigh and reach your right arm overhead, leaning to the right as you do so to lengthen your spine. Hold for 5 deep breaths in and out.
From Side Reach, turn your chest toward the floor, and then place your hands on the floor, one on either side of your left foot. Slid your left foot back next to the right one so you are in the “up” position of a push-up. Hands should be directly beneath shoulders; body in a straight line from head to heels. Hold for 5 deep breaths in and out.
4. Downward-Facing Dog
From Plank, push your hips upward so your body forms an upside-down V. Press your palms and heels toward the floor. Hold for 5 deep breaths in and out.
From Downward-Facing Dog, bend your knees and lower your body to the floor, sliding your legs out behind you. With your hands under your shoulders and palms still on the floor, lift your chest off the floor. Keep your shoulders down. Press palms, hips, and tops of feet into the floor. Hold for 5 deep breaths in and out.
Repeat the entire series once more, lunging to the right for moves 1 and 2.
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