Yoga for Pre-Menstrual Syndrome
& Menstrual Pain

Save Your Dates With Yoga!

What Is PMS?

Pre Menstrual Syndrome (Dysmenorrhea) means 'painful periods'.

  1. Emotional stress or
  2. Physical labor

This discomfort is brought on two weeks prior to menstruations or during the cycle itself; is a cue of psychological, genetic, nutritional and behavioral irregularities.

Symptoms include:

  1. Anxiety
  2. Depression
  3. Irritability
  4. Anger
  5. Confusion

You've spoken about them in a different language - secret code words at school, quiet eye exchanges with girl friends amidst a college hangout; a quick bonding session with an office colleague over a cuppa; or a chance conversation with a fellow mother in a grocery line. It's something that remains an inevitable part of womanhood: from hushes about "monthly friends coming here" to a painful admission for the modern day, super multi-tasker: perhaps today, I won't be at my optimal best.

Cultures across the world view the monthly period differently and women across the board cope with the signs and the days of 'housecleaning' through tried and tested means from warm water bags to comfort the piercing cramps to gentle rubs to ease the fatigued back.

The degrees could vary for each female: pain in the abdomen or pelvic region, back ache, dizziness, migraine, nausea, swelling or pain in the knee or thighs or reduced energy. Premenstrual syndrome (PMS) is a force that every woman needs to reckon with.

Yet there are simple ways to ease the physical changes and psychological swings. Yoga and meditation are such relaxing routes that are natural to the body and mind as well as easy to integrate in your day. The routine would be a few extra minutes every day to simple allow your body to relax, and your mind to ease pressures off.

  • Gentle postures to ease specific aches and make the monthly cycles easier
  • Simple breathing techniques and meditations to allow the mind to relax from the PMS and subside any emotional turbulences.

Cat pose


Also called marjari asan, this posture tones and relaxes the spine and abdomen.


Child pose



Calms the nervous system and soothes the back.


Cobra pose




Great for blood circulation and relaxing the back.


Bow pose




It is ideal for menstrual discomfort and removes fatigue.


Fish pose


Stretches the chest and neck and great for releasing tension.


Corpse pose


This posture brings a deep, meditative state of rest, which may help in the repair of tissues and cells, and in releasing stress.


Alternate Nostril Breathing






Releases accumulated stress in the mind and body effectively and relaxes it. It also helps to harmonize the left and right hemispheres of the brain, which correlate to the logical and emotional sides of our personality.

It's In Your Hands:

It's important to make life-supporting decisions that will help to sustain your body and mind and complement the fast moving lifestyle of today's times. Being aware of your lifestyle and conscious changes towards a healthy life is one such decision.
  1. A diet, rich in fruits and nutrients helps restore immunity and alleviates anxiety.
  2. Avoid certain food like excess sugar or salt, alcohol, caffeine and fats. Some foods like drinking a cola or coffee could trigger premenstrual headaches. You could probably substitute these with healthier options.


However, no rigorous exercise or postures should be performed during this period as that can obstruct menstrual flow.

It's best to practice gentle postures that help assuage the discomfort.

It's best to learn the postures and techniques from a yoga teacher. You could enroll yourself into an Sri Sri Yoga program, where you will learn the gentle combination of asanas and meditation techniques to help you through the monthly cycles.

Its your body and you could choose the best routes to make the menstrual cycles easier. Try something that's natural and easy – today!