By Nadia Sinclair

Enter the tiresome and often disheartening trio we’re all unfortunately familiar with: crying jags, cramps, and a dull lumbago. Indeed, studies suggest that up to 80% of women combat PMS and menstruation discomfort every month. While pampering oneself with a good book or Netflix binge can sometimes provide relief, there are alternative methods to manage menstrual symptoms. One such method showing promising results is yoga.

A study mentioned in the International Journal of Environmental Research and Public Health revealed a significant decrease in menstrual cramps, pain, and the need for pain-relievers among women who practiced yoga for twelve weeks. Additionally, these yoginis enjoyed lesser incidences of breast tenderness, abdominal bloating, and cold sweats, and reported increased energy levels.

Yoga Adapted for Menstrual Cycle Phases

Specific yoga poses can certainly alleviate symptoms; however, you can also adapt the style of your practice according to the phase of your menstrual cycle. Emotionally tumultuous premenstrual periods and menstruation days could find balance with yin and restorative yoga. These styles mostly involve long-held, seated or lying down poses to provide physical ease and emotional equilibrium.

Fas the cycle progresses, energy levels tend to increase. During these times, vinyasa and Iyengar, active yoga styles, might suit you better. Energy peaks around ovulation, making it an opportune moment to practice more challenging styles like astanga or hot yoga.

Yoga to Alleviate Emotional PMS Symptoms

Many can attest to the emotional roller coaster of PMS. Implement these yoga centric strategies to manage emotional flux…

Daily Breathing and Meditation: Daily engagement in breathing exercises and meditation can help maintain a balanced emotional state.

Standing Poses to Encourage Downward-Moving Energy: As per yogic philosophy, menstruation is linked to apana (downward-moving energy). Standing poses like mountain, warrior II, and the extended side angle pose can help keep your energy grounded and potentially prevent premenstrual headaches.

Yoga Poses to Alleviate Physical PMS Discomfort

The much-awaited arrival of your period can however be marred by painful cramps. Hormonal substances called prostaglandins—which command your uterus to shed the lining not required for pregnancy—cause these pains. Following are recommended yoga poses for easing the physical discomfort connected to menstruation.

Forward bends: Child’s pose, for instance, can ease tension and open up your lower back. Other forward bends over a bolster can similarly help.

Reclining pigeon: This pose can help release tension in the hips, abdomen, and lower back during your period.

Reclining butterfly: This restorative pose can also help release tension in your abdomen.

Remember to breathe in these restorative poses, which could be held for five to fifteen minutes or as long as feels comfortable.

Yogic Breathing for Easing PMS

Breathing mindfully, on and off the mat, can help manage pain levels. Direct a slow, deep breath towards where you feel most discomfort, then release muscle tension as you exhale. Spend several minutes focusing your breath on this area until the severity subsides or you form a new relationship with the pain.

yoga, PMS, natural remedies, menstrual cycle, menstrual discomfort, breathing techniques, yoga poses, yoga for menstruation