Qigong Practice for Premenstrual Syndrome (PMS)
Chinese qi-gong is very helpful to premenstrual syndrome (PMS); static qi-gong practices like "Internal Nourishing Qigong" or "Strengthening Qigong" are applicable.
When practicing the qi-gong, individuals can soothe and harmonize the internal qi flowing, which then collect and guide the qi back to dan tian, and replenish essence and qi in the kidney system. An optimal kidney makes the Conception Vessel and Thoroughfare Vessel getting sufficient nourishment, ensures the menstruation coming smoothly.
It is necessary to make the mind and body calm down totally, so as to achieve a free flow of blood and qi, promote the coordination of body’s circulation, endocrine and organs. Regular practice is not only beneficial to the menstrual cycles, but also enhances the overall health.
Internal Nourishing Qi-gong
This qi-gong practice applies silent recital and particular respiratory exercise to accomplish a desirable purpose. It has fairly good regulating effects on the functional activities of the nervous, circulatory and digestive systems.
Preparation: drink some warm water before start, loosen clothes and belt. Place yourself in a relaxing posture like lying down or sitting, get rid of all stray thoughts and empty the mind.
Abdominal respiration method: when inhaling, raise the tongue against the hard palate, conduct the air to the lower abdomen naturally while visualizing it has sunk to the dan tian region. When exhaling, detach the tongue from the palate so as to allow the air to go out naturally. During the above movements, attention should be paid to inhalation rather than exhalation.
Coordinating respiration and recital: for beginners, the recited phrase should be short, for example "nei-yang-gong" (internal nourishing qigong), “qi-gong relax my body and mind”, “qi-gong help me calm down”. Start with an inhaling and silently reciting the first word “nei”, hold the breath while reciting the second, third, and fourth words,,, until the last word and then end with an exhaling. Repeat this slowly and do for 10 minutes each time.
Strengthening Qigong
This qigong practice is performed by a modified respiration in coordinating with highly concentrated on the body part, the dan tian. It enriches the genuine qi and helps to achieve good health and disease prevention.
Preparation: standing posture is most suitable, stand with the feet shoulder-width apart, keep the chest slightly drawn in and the back straight, the head along with the neck upright, slightly close the lips, the tongue raise against the hard palate, relax the shoulders and elbows at the side, both hands place in front of the chest (15~20 cm apart) as if holding a ball. (See picture.) Respiration: regulate the respiratory movements from natural breath, deep breath to abdominal respiration gradually. Keep the respiratory movements deep, soft, even and long. Based on these, then apply reverse abdominal breathing, which can make the qi in the dan tian active and full.
Procedures: relax the body, get rid of all stray thoughts, keep your mind focused on the dan tian, image you are energetic and full of strength. After a short while, you will feel warmth and distension in the dan tian region. Do this for 5 to 10 minutes each time.
Both Internal Nourishing Qi-gong and Strengthening Qi-gong are better practiced in the morning, as this time is dominated by yang, and thus support the menstrual process during the stage. They are recommended to do one to three times every day.
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