How Yoga helped me with PMS
Periods and PMSWellness

How Yoga helped me with PMS

2 Mins read

If there’s one relationship that we put our faith in, it is the soothing relationship between Yoga and PMS

Whether you are a new reader on this blog or you are one of our old friends, you will know that we believe in the power of Yoga. 

In the past and even now, we have talked to several experts about the benefits of Yoga during periods. We have also discussed in detail about the effects of Yoga on period cramps. This International Day of Yoga seemed like another excellent opportunity to continue the conversation. 

This time, as a part of the journey, we spoke with one of our community members, Nikita, to understand her experience of Yoga and PMS. 

Read on to find out more.

I got my first period when I was 12 and ever since I have struggled with severe menstrual cramps along with mood swings. Painkillers were my only way to get through cramps. 

When the pandemic started, I decided to switch to Yoga since I could not continue with my other regular fitness activities. Soon I realized that Yoga is much more than just a daily dose of exercise. 

It is a holistic practice. 

During this journey I learned how stretches can help in reducing PMS to a great extent. My menstrual cramps and fatigue have reduced significantly since I started practicing these postures. I also listen to some soothing music while practicing to put myself really in that state of mind where I can unwind.

Yoga and music, when you put them together, not only calm your mind and help you focus better but also lift your mood.

So, now I can manage my cramps with just a heat patch and no painkillers!

Here are some postures which help me overcome PMS:

Bound Angle Yoga pose for PMS

Bound Angle pose

(Baddha konasana)

Sit with your knees bent. Pull your heels towards your pelvis, then drop your knees out to the sides. Press the soles of your feet together.

Crescent Lunge (Anjaneyasana) Yoga pose for PMS

Crescent Lunge (Anjaneyasana)

Start with the downward-facing-dog. Put your right foot forward between your palms and place your knee in line with your ankle. Inhale and slowly raise your hands overhead. Your arms should cover the ears. Turn the palms to face one another and look up at your fingertips.

Cow face pose (Gomukhasana) Yoga Pose for PMS

Cow face pose (Gomukhasana)

Sit erect and fold your right leg over your left thigh.  Stack your knees one on top of the other. Fold your left arm and place it behind your back. Then take your right arm over your right shoulder and stretch it till you touch your left hand. Try this on both sides. 

Eka Pada Rajakapotasana (One-legged king pigeon pose) Yoga Pose for PMS

One-legged king pigeon pose (Eka Pada Rajakapotasana) 

Start with the downward-facing-dog. Fold your right knee and extend your left leg behind. Stretch your right arm above your head and try clasping your left palm. Bend your left knee upward, and stay in the posture. 

Garland pose (Malasana) for Yoga

Garland pose


Squat and separate your thighs apart. They should appear wider than your torso. Press your elbows against your inner knees, bringing your palms together. 

Camel Pose (Ustrasana)

Camel Pose


Kneel on the floor with your knees wide apart and keep your thighs perpendicular to the floor. Carefully reach down to the heel, one hand at a time. Hold onto your heels tightly and press your hips forward lifting your chest upwards.

On periods or not, the benefits of Yoga are endless. Whether it is an expert or a real person’s personal experience, we have always learned that Yoga is a good habit! 

And when you add some music to it, the experience is complete. We have curated a playlist along with our community and we are sharing it right here for you. So, start the queue, put on your headphones, and get ready to be in a “Happy Place”!

Share your personal experience with Yoga in the comment section below.

Nikita Agrawal
1 posts

About author
Besides practicing Yoga, Nikita is a professional in the field of Human Resources with several years of experience in working at start-ups. While yoga is her peace, she says swimming is her first love.
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