Yoga for PMS: 5 yoga asanas to soothe your pain and mood swings

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A majority of women tend to experience premenstrual syndrome which is discomfort, menstrual cramps, menstrual pain, bloating, heavy bleeding, energy loss, digestive disturbances, difficulty sleeping, unpleasant mood changes, and other symptoms during menstruation. Yoga for PMS or premenstrual syndrome symptoms can be a good option for women. It can help to improve physical discomfort, relax and enhance mental well-being. Are you aware that various yoga asanas performed during periods can help to manage menstrual cramps, reduce bloating and release tension in the body? Yoga can tackle mood swings by stabilising your hormones and regularising erratic menstrual cycles.

Yoga for PMS

These are some of the yoga poses that can be done by menstruating women:


This asana can help improve blood flow to the head and relieves stomach pain. The final position of this asana helps release the trapped gas in the lower digestive tract as well.

5 yoga asanas to soothe menstrual symptoms. Image courtesy: Shutterstock

How to perform: Lie down on a mat and raise your legs. Now, bend your legs and grasp the parts of your legs right below the knees. Bring your knees towards your head. Now, lift your head off the floor until your forehead touches your knees.


Practising this pose can help one to become flexible and mobile. It can help to deal with tension in the lower back and pelvic region.

How to perform: Slowly lift the pelvis and push the body above the waist, outward and upward while inhaling. Allow the neck to fall backwards gently. Complete the steps in three seconds and maintain the posture for six seconds, retaining the breath.

Setu Bandhasana (Bridge pose)

It stretches the chest, neck, and spine, and strengthens the legs, buttocks, and lower back. This asana can help to lower stress and anxiety.

How to perform: Lie on your back with your knees bent and your feet on the mat, hip-distance apart. Bring your arms alongside your body, palms down. Lift your hips as you inhale, starting the movement from the pubic bone rather than the navel. Firmly press down through your feet. Press your upper arms down.

Marjariasana (Cat Pose)

This pose can help one to manage menstrual cramps and enjoy a pain-free period.

How to perform: Hold your knees directly beneath your hips and your hands shoulder-width apart. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a “cow.” Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a “cat.”

Cat cow pose for hangover can be great! Image courtesy: Shutterstock

Padmasana (Lotus Pose)

This pose will help to deal with menstrual cramps, reduce stress and fatigue, increase blood flow, and calm you down.

How to perform: Sit on the floor or a mat with legs stretched out in front of you while keeping the spine erect. Bend the right knee and place it on the left thigh. Make sure that the sole of the feet points upward, and the heel is close to the abdomen. Now, repeat the same step with the other leg.

Child’s Pose (Balasana)

It helps to manage menstrual cramps and to destress. Furthermore, it can help to overcome fatigue, and you will feel fresh.

How to perform: For this pose, kneel on the floor and bring the forehead to the ground. The arms should be extended forward or rest along the body.
Make sure to talk to a doctor or a yoga instructor first before trying out any of these asanas.

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