Yoga for PMS: 5 Asanas to Help Relieve Period Symptoms

Most women experience pre-menstrual symptoms, which include feeling sick. menstrual pain menstrual pain, bloating, heavy bleeding, loss of energy Digestive disturbances, difficulty sleeping, mood swings, and other symptoms during menstruation. Yoga for PMS or pre-menstrual symptoms may be a good option for women. It can help improve physical discomfort, relaxation, and increase mental well-being. Did you know that different yoga asanas Dosing during menstruation can help manage menstrual pain. reduce flatulence and relieve tension in the body? Yoga can deal with mood swings by stabilizing your hormones and causing irregular periods.

Yoga for PMS

Here are some yoga poses that menstruating women can do:

pavan muktasana

This asana can help improve blood flow to the head and alleviate stomach pain. The last posture of this asana also releases gases trapped in the lower digestive tract.

pavan muktasana
5 yoga asanas to relieve menstrual irregularities Image Courtesy: Shutterstock

Method of operation: Lie down on the mat and lift your legs. Now bend your legs and tuck the parts of your legs below your knees. Bring your knees toward your head. Now lift your head off the floor until your forehead touches your knees.


Practicing this posture can help with flexibility and movement. It can help manage tension in the lower back and pelvic area.

Method of operation: Slowly raise your pelvis and push your body above your waist. Go outward and upward as you inhale. Allow your neck to fall gently backwards. Complete the step in three seconds and maintain the pose for six seconds, maintaining your breath.

Setu Bandhasana (Saphan Pose)

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

Method of operation: Lie on your back with your knees bent and feet on a mat hip-width apart. Bring your arms to your sides, palms down. Lift your hips as you inhale. by starting the movement from the pubic bone instead of the navel Press your feet firmly. press down on your upper arm

Marjariasana (cat pose)

This pose can help in dealing with menstrual cramps and enjoying pain-free moments.

Method of operation: Keep your knees under your hips and your hands shoulder-width apart. Take a deep breath as you bend your lower back and lift your head up. Tilt your pelvis up like a “cow.” Exhale deeply, contract your abs, arch your back, and bow your head and pelvis down like a “cat.”

strong core
Cat-cow pose for hangovers is awesome! Image Courtesy: Shutterstock

Padmasana (Lotus Pose)

This pose will help manage menstrual cramps. Reduce stress and fatigue increase blood flow and calms the mind

Method of operation: Sit on the floor or mat with your legs extended forward with your spine straight. Bend your right knee and place it on your left thigh. Make sure the soles of the feet are pointing up and the heels are close to the abdomen. Now repeat the same process with the other leg.

Child Pose (Balasana)

Help manage menstrual pain and stress. It can also help overcome fatigue and you will feel refreshed.

Method of operation: For this pose, kneel on the floor and bring your forehead toward the floor. Arms should be extended forward or placed close to the body.
Make sure to talk to your doctor or yoga teacher before trying these asanas.

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