PMS related problems are very common in females. Some of the common problems are like Period Pain, Cramps etc. Vajrasana and Marjari help in strengthening of pelvic regions by increasing blood flow and muscle strengthening. It also reduces the PMS related problems along with increased flexibility of neck, shoulder, and spine. It also helps in improving the reproductive system.
Vajrasana (Thunderbolt Pose):
Step 1 – Keep your knees close together and kneel down on the floor.
Step 2 – Separate your heels and bring the big toes together.
Step 3 – Bring down the buttocks onto within surface of your feet with the heels areas contacting the sides of the hips.
Step 4 – Put your hands on the knees, keep your palms down.
Step 5 – Your head and back should be straight and relaxed.
Step 6 – Close your eyes and loosen up the arms and relax your entire body. breathing should be normal. Concentrate on the stream of air going all through the nostrils.
Advise: You can practice Vajrasana yoga asana after meals. practice Vajrasana for at least 4 to 5 minutes to improve the digestive function.
Impact: Benefits of Vajrasana is, in the pelvic region modifies the flow of blood and nerve impulses and strengthens the pelvic muscles. Vajrasana reduces menstrual disorders along with PMS pain and cramps.
People who can not perform Padmasana or Siddhasana they can sit in Vajrasana for meditation practice.
Marjari Asana (Cat stretch pose):
Step 1 – Sit in Vajrasana.
Step 2 – Raise your buttocks and stand on the knees.
Step 3 – Lean forward such that your hands are flat on the floor and beneath your shoulders with the fingers pointing forward.
Step 4 – Your hands should be in line with the knees; the arms and thighs should be perpendicular to the floor.
the knees should be slightly separated in a way that they are aligned under the hips.
this is the starting position.
Step 5 – Inhale with rising head and depressing the spine in a way that the back becomes concave.
Step 6 – Now expanding the abdomen fully in a way that the lungs are filled with the maximum amount of air. hold the breath for 3 seconds.
Step 7 – Now you should exhale with lowering the head and stretching the spine upward.
Step 8 – After exhaling, contract abdomen and pull in buttocks.
now head between the arms, facing the thighs.
Step 9 – Hold breath for Three seconds, accentuating the arch of the spine and contract the abdominal.
this is one round.
Perform Five to Ten full rounds for general purposes.
Impact: This improves the flexibility of the neck, shoulders and the spine. It gently tones the female reproductive systems, giving relief from menstrual cramps (PMS Pain) and leucorrhea.