6 Yoga postures to ease PMS symptoms

If you experience severe PMS symptoms like cramps, bloating, fatigue, headaches, anxiety, or back pain every month, a regular yoga practice can help. Yoga improves blood circulation, revitalizes cells with oxygen, reduces stress, and strengthens immunity.

Practicing yoga also releases endorphins, which lift your spirits and promote a positive mindset.

Recommended Practices

Incorporate Surya Namaskar and gentle inversions like Sarvangasana for overall health. During your period, keep yoga soft and restorative—avoid intense inversions. Always warm up before practicing and finish with 5-10 minutes of Savasana for deep relaxation.

Yoga Postures for PMS and Menstrual Comfort

Cat-Cow (Marjaryasana-Bitilasana)

This simple stretch alleviates stress from menstrual cramps and back pain.

1. Start in a tabletop position with wrists under shoulders and knees under hips.
2. Inhale and arch your spine (Cow Pose), lifting your head.
3. Exhale and round your spine (Cat Pose), drawing your chin to your chest.
4. Repeat for 5 breaths in each position.

Ardha Matsyendrasana (Seated Twist)

A gentle twist beneficial for abdominal and reproductive organs.

1. Sit with legs stretched forward.
2. Bend the left leg and place the foot near the right hip; cross the right foot over the left knee.
3. Place your right hand behind and twist to the right.
4. Hold for 8–10 breaths, keeping the spine straight.
5. Return to center and repeat on the other side.

Paschimottanasana (Seated Forward Bend)

This posture stretches the spine, especially the lower back.

1. Sit with legs extended.
2. Inhale and raise your arms, lengthening the spine.
3. Exhale and fold forward, resting hands on feet or ankles.
4. For added comfort during menstruation, place a bolster under your torso.
5. Hold for 8–10 breaths or longer.

Supta Baddha Konasana (Supported Bound Angle Pose)

A restorative pose that releases tension in the back, pelvis, and inner thighs.

1. Lie back on a bolster or stacked blankets.
2. Bring the soles of your feet together, letting knees drop outward.
3. Support the forearms on the floor and relax.
4. Close your eyes and breathe deeply for 5 minutes.

Balasana (Child’s Pose)

A deeply relaxing posture for comfort and stress relief.

1. Kneel and bring big toes together, spreading knees slightly.
2. Sit back on your heels and stretch arms forward.
3. Rest your forehead on the floor or a cushion.
4. Hold for 8–10 breaths.

Supine Twist (Supta Matsyendrasana Twist)

Releases tension and stiffness while promoting ease in the body.

1. Lie on your back with knees bent and feet flat.
2. Extend arms to the sides.
3. Lower knees to the left, head turned right, supporting knees with a pillow.
4. Hold for 10 breaths, then switch sides.

Ending Your Practice

Finish your yoga session with 5–10 minutes of Savasana. You can use a guided Savasana video to help unwind. This gentle practice alleviates menstrual discomfort and PMS symptoms, leaving you feeling relaxed, joyful, and rejuvenated.