Premenstrual Tension (PMT): Symptoms and the Yogic Approach
Definition
Premenstrual tension, commonly known as PMT, describes a range of symptoms that some women experience before their monthly menstrual period. These symptoms may appear during the two weeks leading up to menstruation and may involve physical discomfort, emotional changes and difficulties with concentration.
The experience differs from one woman to another. Some notice only mild changes, while others experience several symptoms together. Their intensity can also vary between menstrual cycles. The supplied account estimates that as many as three out of four women experience premenstrual symptoms.
Causes
The explanation in this account connects PMT with changes in female hormones during the menstrual cycle. It discusses progesterone, a hormone involved in preparing the uterus to receive a fertilised egg, and associates changes in hormonal activity with the premenstrual phase.
Salt and water retention are also discussed. The accumulation of fluid may be experienced as swelling, puffiness, heaviness or temporary changes in weight.
The nutritional explanation draws attention to essential fatty acids, including linoleic acid, and vitamin B6. The source associates inadequate intake of these nutrients with hormonal or menstrual irregularities. These nutritional points form part of its broader explanation of the condition.
Symptoms
PMT can involve physical, emotional and psychological symptoms. The discomfort experienced is not identical for everyone: different symptoms may occur in different combinations and with varying intensity.
1. Physical and General Symptoms
- Irritability: Becoming more easily annoyed or upset by everyday situations.
- Anxiety: Experiencing worry, uneasiness or emotional tension.
- Mood changes: Noticing changes in emotional responses before menstruation.
- Fatigue: Feeling tired or experiencing reduced energy.
- Aggressiveness: Reacting more sharply or strongly than usual.
- Weight gain: Noticing temporary weight changes, sometimes alongside fluid retention.
- Depression: Experiencing sadness or low mood.
- Mental confusion and physical or mental fatigue: Finding it harder to think clearly while also feeling tired.
- Forgetfulness: Having difficulty remembering routine details.
- Body aches: Experiencing aching or general physical discomfort.
- Crying spells: Becoming tearful more easily.
- Breast tenderness: Experiencing sensitivity or discomfort in the breasts.
- Generalised edema: Noticing swelling or puffiness in different parts of the body.
- Mood swings: Moving between different emotional states.
- Skin problems: Noticing changes in the condition of the skin.
- Water retention: Experiencing fullness, puffiness or heaviness associated with retained fluid.
2. Psychological Symptoms
- Decreased sex drive: Reduced sexual interest.
- Depression: Feelings of sadness or low mood.
- Insomnia: Difficulty falling asleep or maintaining restful sleep.
- Irritability: Increased sensitivity to everyday events.
- Poor concentration: Difficulty maintaining attention on tasks.
- Weepiness: A greater tendency to become tearful.
These psychological experiences may occur alongside physical discomfort, making the premenstrual phase more demanding. 🧘♀️ PREMENSTRUAL TENSION (PMT)
🌿 The Yogic Approach
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The Yogic Approach
The programme described brings together nine components: cleansing practices, yoga postures, breathing practices, bandhas, mudras, meditation, diet, music and fasting.
1. Shatkarma — Purificatory Techniques
Jala Neti — Nasal Cleansing with Water
Jala Neti is the cleansing practice listed in the programme. It belongs to the traditional yogic system of purification and refers to cleansing the nasal passages with water.
2. Yogasanas — Yoga Postures
The asana component includes:
- Trikonasana — Triangle Pose
- Padmasana — Lotus Pose
- Sarvangasana — Shoulder Stand
- Viparita Karani — Inverted or Reverse Pose
- Shavasana — Corpse Pose
- Paschimottanasana — Seated Forward Bend
- Vajrasana — Adamantine or Thunderbolt Pose
- Shirshasana — Headstand
- Matsyasana — Fish Pose
This list contains standing, seated, inverted, forward-bending and resting postures. Together, they represent the physical practices named in the programme.
3. Pranayama — Breathing Practices
- Sheetkari: A traditional cooling breathing practice.
- Kapalbhati: A practice included in the source among breathing and cleansing techniques.
- Nadi Shuddhi: A traditional alternate-nostril breathing practice associated in yoga with purification and balance.
These practices form the breathing component of the approach, complementing its postures and meditation.
4. Bandhas — Yogic Locks
Uddiyana Bandha is the abdominal lock named in the programme. Bandhas belong to the traditional system of yogic locks.
5. Mudras — Yogic Gestures
Akashi Mudra is the mudra included in the programme. Mudras form part of traditional yoga and can involve posture, gesture and the direction of awareness.
6. Dhyana — Meditation
Meditation is the contemplative component of the programme. It involves turning attention inward and developing awareness of the body, breath and mental activity. Within this approach, it is associated with stillness and a quieter state of mind.
7. Yogic Diet
The dietary approach centres on simple, wholesome, freshly cooked vegetarian food. Yogic tradition describes this as a sattvic style of eating. The account also values food served with love and enjoyed in pleasant company.
Its four dietary themes are:
- Less salt: Discussed in relation to water retention.
- Tea, coffee and cola: Discussed as stimulating drinks because of their caffeine content.
- Saturated fats in meat and dairy: Discussed in the source in connection with fatty-acid metabolism and hormonal balance.
- Sugar intake: Discussed in relation to weight gain and low mood.
These themes make up the nutritional component of the programme.
8. Yog-Sangit — Yoga Music
The musical component names Bilahari Raga and Asaveri Raga. Their inclusion reflects the role assigned to music within the wider yogic approach, alongside movement, breathing and meditation.
9. Fasting
Fasting is listed as the ninth component. No particular method, duration or schedule is specified in the supplied material.
Exercise, Relaxation and the Proposed Yogic Explanation
The account discusses regular exercise in connection with reduced premenstrual discomfort. It gives a daily brisk morning walk of approximately one hour as an example of an exercise routine.
Its explanation of yoga focuses on the relationship between the body, mind and endocrine system. It describes particular asanas as having relationships with endocrine organs and presents asanas, pranayama and meditation as practices intended to bring about physiological rest.
Within this proposed explanation, a more relaxed physical and mental state is associated with greater coordination of internal processes. The account describes this as improved synchrony between endocrine glands and reduced premenstrual distress.
The programme therefore brings physical practice and inward attention together, with diet and music included as further elements of its traditional yogic framework. =============================== 🧘♀️ PREMENSTRUAL TENSION (PMT)
🌿 The Yogic Approach
Movement • Meditation • Self-Care
Make time for yourself. Explore yoga, breathing practices, meditation and spiritual practices from the comfort of your home.
📱 PRAN LOK APP
✨ Where You Are, Healing Is There
🔸 Learn yoga and mindful practices
🔸 Explore meditation and spiritual practices
🔸 Connect with Pran Yog guidance
🔸 Participate in distance healing sessions
💫 Begin your wellness journey today—and invite your friends and family to join you!
👇 Download Pran Lok App on Google Play:
https://play.google.com/store/apps/details?id=com.pranlok.app
