Yoga Cures: Simple Routines to Conquer Over 50 Common Ailments and Live Pain-Free (40 page)

A monthly ordeal for many, PMS and cramps can cause symptoms ranging from pain and discomfort to

increased irritability, sensitivity, and aggressiveness. The list is slightly different for each person. Here

are some simple yoga poses that can help you deal with the discomfort, so you no longer have to put up

with it every month.

THE PMS AND CRAMPS YOGA CURE

This routine is designed to calm the body, relieve the pressure and pain of cramps, reduce anxiety, and level
the over-the-top emotions that can go along with your monthly cycle. When practiced regularly, this routine
can reduce these uncomfortable symptoms over time.

Child’s Pose Twist

Come into a child’s pose. Reach your hips to your heels, relax your forehead on the ground, and extend your arms out in front of you. Thread your left arm under your right arm so your whole left shoulder and the left side of your face are resting on the ground. Stay here for five long, deep breaths and then do the same on the other side.

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Seated, Both Legs Straight Forward Bend (blanket on lap)

Roll up a blanket. Sit down with your legs straight in front of you. Place the blanket on your upper thighs. Gently fold your torso over the blanket. Stay here for ten long, deep breaths.

Seated Wide Leg Straddle

Sit up tall and open your legs to the sides until you feel a little tension, but not so much that it is uncomfortable.

Walk your hands forward between your legs and keep your torso long. Stay here for ten long, deep breaths, favoring the exhales a bit more than the inhales to encourage tension to release.

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Pregnancy Discomfort

Continuing or beginning a regular yoga practice during pregnancy can be a fantastic way to reduce

anxiety about labor and everything else that goes along with bringing a life onto the planet. It can also

strengthen the body, release tension in the muscles, create a good range of motion, and focus the mind.

If you are brand new to yoga, it’s probably not a terrific idea to start a hard-core regimen during

pregnancy, but there are a variety of prenatal yoga poses and techniques that are gentle and still very

effective that can help you breeze through your pregnancy, and also help with your upcoming labor.

A study conducted by the Vivekananda Yoga Research Foundation in India indicates that a daily

yoga and meditation practice during pregnancy seems to improve birth weight and reduce prematurity

and overall medical complications for newborns. “A consistent yoga practice can produce a healthier

maternal environment for pregnancy and a significantly gentler and more harmonious birthing

experience for both mother and child,” said Dr. Sejal Shah, one of the researchers who conducted the

study.

Easy, gentle yoga stimulates the reproductive organs to ensure a relatively easy childbirth, ensures

optimum blood supply and nutrients to the developing fetus, enhances correct posture, establishes a

balance between the sympathetic and parasympathetic nervous systems, improves blood circulation,

tones the muscles of the spine, abdomen, and pelvis (helping to support the added weight of the uterus),

and prevents common ailments such as backache, leg cramps, breathlessness, and edema in the feet.

These are all good things for a woman whose body is working hard throughout pregnancy.

REAL-LIFE CURES: Simone’s Yoga Switch

Simone had been a gym junkie for years until she got pregnant with her firstborn child, a baby girl. She had always known of the benefits of yoga but wanted to do cardio and weights to get more of a “workout.” But early in her pregnancy, Simone found herself wandering into a prenatal group class and found not only the stress reduction she was looking for, but also a fantastic way to work out the body and the mind at the same time. Now, after the birth of her little one, Simone is a yoga regular, using it as her primary stress reducer as well as her workout regimen.

THE PREGNANCY DISCOMFORT YOGA CURE

There are a few things to consider when beginning or continuing a yoga practice during pregnancy. Paying

attention to how you are feeling is extremely important. A regular yoga practice will sensitize you so you know
when things are a little off or don’t feel quite right. Listen to your instincts. It’s commonly agreed that in the
first trimester all twists should be avoided. Many instructors steer away from inversions such as headstands
and handstands, especially if the person is new to them. Pay attention to your body. Talk to your doctor. And
talk to other pregnant women if you have the chance. The sense of community and support found in prenatal

yoga classes can be even more beneficial than the yoga poses. If you are taking a regular yoga class, one not
specified as prenatal, let your instructor know what month you are in so together you can adjust your routine
as needed. Also, remember to have fun, enjoy the breath, and enjoy your changing body. Yoga can help you

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