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The Healing Power of Yoga for PMS

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Many women experience a group of symptoms known as Premenstrual Syndrome (PMS) one or two weeks prior to their period.

These symptoms can range from person to person and include physical, emotional, and behavioral changes.

The management of PMS has long been a source of concern for women’s health. 

Yoga for PMS is a gentle yet effective alternative to traditional treatments that have gained popularity. 

This article explores yoga’s therapeutic potential for treating PMS symptoms and how certain yoga practices can improve emotional well-being and balance hormones.

Yoga for PMS

Yoga is a potentially effective treatment for Premenstrual Syndrome because it provides a comprehensive approach that treats the mental and physical aspects of PMS. 

Yoga’s gentle postures, intentional breathing techniques, and emphasis on mindfulness combine to help reduce the discomfort caused by PMS symptoms. 

This ancient technique helps the body achieve a harmonious balance, which reduces stress and encourages relaxation, two essential elements in managing premenstrual symptoms

Scientific research has revealed the significant benefits of practicing yoga in reducing PMS symptoms.

Yoga naturally balances hormonal fluctuations, especially those related to the menstrual cycle. 

Research shows that doing certain yoga poses and practicing mindful breathing helps balance hormones, lessening the intensity of PMS symptoms. 

Yoga’s impact on the central nervous system helps lower stress and Anxiety levels, often associated with increased PMS discomfort.

PMS presents several challenges that yoga can help with, and this mind-body connection promotes a sense of overall well-being that has scientific backing. 

Including yoga in your routine as a natural alternative to medicines could help improve overall well-being during this difficult stage of the menstrual cycle.

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  • Specific Yoga Poses for PMS Relief

    yoga poses
    Different types of yoga Poses

    Explore a carefully chosen selection of yoga positions to provide comfort during PMS.

    Start with the relaxing Child’s Pose, which opens the lower back and encourages relaxation. 

    Child’s pose is a popular yoga position that can be done by people of all levels of flexibility and fitness. 

    Apply the Cat-Cow stretch to relieve tension and increase spinal flexibility. 

    It involves moving the spine through two opposing positions: an arched position (cow) and a rounded position (cat).

    Butterfly Pose, also known as Baddha Konasana, is a yoga pose that can help expand the hips and relieve pain from PMS.

    The Legs Up the Wall pose, also known as Viparita Karani, is a yoga pose that can help you relax while improving circulation and reducing bloating. 

    To do this pose, lie on your back with your legs extended up against a wall. 

    This allows your body to release tension and unwind.

    If you are experiencing PMS symptoms like bloating, headaches, and mood swings, it is best to consult your doctor immediately. Not receiving proper treatment in severe cases may have serious consequences.

    The Reclining Bound Angle Pose, also known as Supta Baddha Konasana, is a yoga pose that is ideal for relaxing and relieving pelvic tension. 

    This pose primarily targets the groin and inner thigh muscles and helps improve blood flow to the pelvis while also opening up the chest for deeper breathing. 

    The Cobra Pose, which is also known as Bhujangasana, is a beneficial yoga pose that helps to strengthen the back muscles and ease menstrual cramps. 

    This pose involves gently arching the back while keeping the pelvis on the ground, which can improve blood flow to the abdominal area and reduce cramps. 

    The Corpse Pose also referred to as Savasana, is a final resting pose in yoga that encourages deep relaxation, allowing the body and mind to decompress. 

    This pose is vital in enabling the body to absorb the benefits of the yoga practice while helping the mind to calm down.

    These carefully selected poses combine to create a complete routine that enables people to find comfort and relief from the discomforts associated with PMS.

    Did you know?
    Yoga has evolved globally, promoting physical flexibility and strength while emphasizing mindfulness, breathing exercises, and meditation for mental well-being.


    Premenstrual Syndrome (PMS) is a group of symptoms that can be both physical and emotional.

    Yoga significantly reduces PMS symptoms, providing women seeking relief with a natural and holistic approach. 

    Through the adoption of gentle postures, mindful breathwork, and general mindfulness that yoga offers, people may develop a sense of balance in the premenstrual phase. 

    The scientific evidence showing yoga’s effectiveness in controlling stress and hormone swings adds to its legitimacy as a useful tool for PMS management. 

    Yoga is emerging as an empowering and approachable way for women to deal with the complex issues associated with PMS. 

    Additionally, practicing yoga can enhance their overall well-being at all stages of life.

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    Frequently Asked Questions

    What role does deep breathing play in managing PMS symptoms through yoga?

    Deep breathing in yoga enhances relaxation, reduces stress, and reduces emotional PMS symptoms. 
    It promotes a calming effect on the nervous system, helping to balance hormones and mitigate physical discomfort. 

    Can beginners with limited yoga experience benefit from incorporating yoga into their PMS management routine?

    Yes, beginners can benefit from simple yoga poses and mindful breathing exercises customized to ease PMS symptoms. Start with gentle stretches and gradually advance. 
    Yoga is a valuable tool for managing discomfort, fostering relaxation, and enhancing overall well-being, even for begginers.

    How soon can one expect to see improvements in PMS symptoms with regular yoga practice?

    The timeframe for experiencing improvements in PMS symptoms through regular yoga practice varies among people. 
    Some individuals may see positive changes within weeks, while others may require a longer period of time.
    Consistency in yoga practice and individual factors play an important role in determining the speed of symptom reduction.

    Are there specific dietary recommendations to complement a yoga routine for PMS?

    Yes, maintaining a balanced diet can enhance the benefits of yoga for PMS. 
    To improve your diet, consider adding anti-inflammatory foods to your meals.
    Limiting caffeine and refined sugars may also contribute to better overall well-being during the premenstrual phase.

    Can yoga be used as a primary treatment with other PMS management strategies?

    Yes, yoga can be an effective primary treatment for PMS when combined with other management strategies. 
    The holistic nature of yoga addresses both physical and emotional symptoms, offering a complementary approach. 
    Consultation with healthcare professionals is advisable to customize a comprehensive plan that suits individual needs and conditions.

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    Photo of author Janet Fudge
    Jim Carson is a highly skilled and dedicated medical writer passionate about advancing medical practice. With years of experience in the field of medical sciences, Jim has made significant contributions to various studies aimed at improving healthcare outcomes. He currently writes for, providing expert insights and knowledge on various topics. Jim's expertise extends to various areas, including drug interactions, dosages, side effects, and best practices for medication use. In Los Angeles, Jim lives with his loving wife, children, and beloved pets. He deeply values spending time with his family and cherishes their presence. When he's not writing, Jim enjoys watching football games and staying updated with the latest sports news. Jim's writing shines through his commitment to advancing medical practice and improving healthcare outcomes. Readers can trust Jim's articles to be informative, accurate, and reliable, making him a trusted pharmaceutical information source for the website's audience.
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