Relieve Menstrual Pain with Yoga
What is PMS?
Premenstrual Syndrome (Dysmenorrhea) means "painful period."
Emotional stress or physical discomfort
The discomfort can begin two weeks before menstruation or during the actual cycle and is a symptom of psychological, genetic, nutritional, and behavioral imbalances.
Symptoms may include:
Anxiety, depression, irritability, anger, and confusion.
We’ve all talked about this time in different ways—a secret language in school, subtle glances exchanged with colleagues during meetings, whispered chats with coworkers, or casual conversations with a friend’s mother. It’s like a hidden part of becoming a woman—from coded references to "monthly visitors" to the painful start of the day, your multitasking struggles, and the feeling of “maybe today’s not going to be my best day.”
Different cultures around the world view this time differently, and women everywhere find ways to cope—tried and tested remedies like hot water bottles help ease the pain.
The level of pain varies from woman to woman: abdominal or pelvic cramps, back pain, dizziness, migraines, nausea, sweating, aching knees or thighs, and overall low energy. PMS is a force that every woman has to reckon with.
Yet there are simple ways to ease both the physical and psychological changes. Yoga and meditation are such relaxing activities—natural for the body and mind and easy to fit into your day. Just a few minutes can relax the body and calm the mind from tension.
Gentle poses help relieve targeted pains and make your monthly cycle more bearable. Easy breathing techniques and meditation allow your mind to take a break from PMS and ease emotional upheaval.
Cat Pose
tones and relaxes the spine and abdomen.
Child’s Pose
soothes the nervous system and relieves tension in the back.
Cobra Pose
promotes blood circulation and loosens tightness in the back.
Plow Pose
is ideal for menstrual discomfort and helps eliminate fatigue.
Fish Pose
opens the chest and stretches the neck, making it excellent for relieving tension.
Corpse Pose
leads you into a deep meditative rest, helping regenerate tissues and cells and releasing stress.
Alternate Nostril Breathing
releases built-up stress in the body and mind and deeply relaxes the system. It also harmonizes the left and right hemispheres of the brain, balancing the logical and emotional aspects of your personality.
It’s all in your hands.
It's important to make lifestyle choices that support your body and mind and complement your fast-paced life. Becoming aware of your daily habits is a big step toward a healthier lifestyle.
A diet rich in fruits and nutrients helps restore immunity and reduce anxiety. Avoid certain foods like too much sugar, salt, alcohol, caffeine, or fatty foods. Drinks like cola or coffee can trigger headaches during your cycle. You can likely replace them with healthier options.
However, it’s not advisable to practice challenging poses during menstruation, as they may interfere with the natural flow. It’s best to focus on poses that help relieve discomfort and support your body gently during this time.
