Is Yoga Harmful During PMS and Menstruation

Asanas During Premenstrual Syndrome

Every woman experiences PMS differently. Some are just not in a good mood, some feel nervous and irritable, while others have breast and abdominal pain. Symptoms can come one by one, or sometimes as a whole “team.” Yoga for PMS or yoga during menstruation should be as stress-free and comfortable as possible.

Attention! If you’re feeling really unwell and your sensations during PMS don’t resemble your usual state, consult a doctor immediately. This way, you can identify serious women’s health issues at an early stage.

However, if the symptoms are mild, we can try to improve our condition with the help of yoga. We’ll also answer the question – can you practice yoga during PMS if there are no health changes?

Yoga and Menstruation – Yes or No?

We can’t universally say “no” for women during their periods. If you feel good, there shouldn’t be any reason to change your usual practice. However, consider some nuances depending on: the intensity of your flow, your energy levels for regular asanas, and your emotional state.

If you feel worse, we recommend either postponing your practice altogether or modifying exercises to suit your needs.

Some women can sense the approach of their period, whether it’s a week ahead, or a day or two before. During this time, you can aid yourself with special asanas to reduce discomfort, if:

• you experience bloating or constipation, asanas that include gentle seated twists can be helpful;
• you have a headache or feel irritated by everything – use relaxing poses with bends and backbends;
• you’re stressed and tired – alongside asanas, practice pranayama to oxygenate the brain and boost your energy.

What else to do and how to ease PMS:

– monitor your diet, for example, by keeping a food diary during PMS; if experiencing bloating or digestive issues, reduce intake of gas-producing foods – beans, soda, etc.;

– try to go to bed early to fully restore your body’s strength

block not found

– if possible, do not plan stress-inducing activities – a coffee date with a friend is fine, but a long queue at the passport office – leave it for later.

Yoga for PMS: poses for issues

If you feel capable of performing poses, some of them can help relieve pain and dispel sad thoughts. You can choose to perform either one or combine them into a short sequence:

– For digestive problems and bloating, try performing poses that gently engage the abdominal muscles – Prasarita Padottanasana, Janu Sirsasana, Jathara Parivartanasana.

– If there is tension and stress, a headache, or swelling – Shavasana, Supta Baddha Konasana;

– Before the start of menstruation, try a pose where the pelvis is elevated above the heart level – Sarvangasana, Halasana, Adho Mukha Shvanasana.

If your period has started

Choose anti-stress, slow, and calming sequences. Hip-opening poses work well if the period isn’t too heavy. When there’s discomfort, temporarily set aside inverted asanas. The same goes for strong twists and prolonged static tension in the abdominal area.

Base your choices solely on your condition and a doctor’s recommendations if there are more serious issues. Light asanas and breathing exercises relieve stress, normalize breathing and oxygen intake, and improve lymph flow and blood circulation.

Pay special attention to your emotional state when practicing yoga during your period – try meditative practices and podcasts on mindfulness development. You can find all of these in the “MomsLab” programs.