Yoga For PMS – Top 12 Poses To Relieve The Symptoms Of PMS

yoga for pms symptoms


Premenstrual syndrome or PMS is a common problem among women. It is related to a collection of physical and emotional symptoms. Most of us take OTC anti-inflammatory drugs, estrogen-progesterone birth control pills and low-estrogen birth control pills to get relief from the problem of PMS. However, these products may contain side effects. Instead, you can try yoga for PMS symptoms.

Symptoms Of PMS

The PMS symptoms vary from woman to woman. Below are some of the common symptoms, which are experienced by most females:

Physical Symptoms:

  • Abdominal Cramps
  • Headache
  • Bloating
  • Tenderness & Swelling of Breast
  • Constipation
  • Muscle Pain & Aches

Emotional Symptoms:

  • Tension
  • Irritability
  • Anxiety
  • Depression
  • Unhappiness
  • Mood Swings
  • Insomnia or Sleep Disorder

Yoga For PMS – Top 12 Poses To Relieve The Symptoms Of PMS

Generally, yoga is the union of body, mind, and soul. It can strengthen our mind, soul, and body. It contains breathing exercise & stretching. Research shows that most of the females around the world can reduce PMS symptoms with the help of yoga exercise instead of taking painkillers as well as other drugs. In today’s article, will show you some yoga poses for PMS symptoms. They are easy to practice at home.

1. Yoga For PMS – Matsyasana Or Fish Pose

This yoga pose helps to massage the muscles and abdominal organs and stretch the hip muscles. Along with that, it is also effective for relieving the tension in neck, throat, and shoulder. To do this yoga for PMS, you can do as follows:


  • Lie on the back and put the arms under the body
  • Your palms should be underneath your thighs and face the ground
  • Inhale and push the upper body off the ground with the aid of the elbows to create an arch
  • Hold this position for ten seconds and deep breathing.
  • Now inhale and lift your head to straighten your body to return to the normal position
  • Repeat this posture 3 to 4 times.

Read also: Natural home remedies for PMS

2. Vajrasana Or Thunderbolt

yoga for pms - vajrasana or thunderbolt

The Thunderbolt is an effective and simple asana that has numerous health benefits and can be performed by anybody. It is helpful for boosting blood circulation, reducing anxiety and depression, and curing constipation, acidity and indigestion. Besides, it also helps to relax the thigh muscles.


  • Sit in the kneeling position with the buttocks resting on the heels and the hands resting on the thighs
  • Keep your shoulders down & back straight
  • Breathe normally and relax
  • Hold this posture for about 30 seconds. Repeat this pose 5 to 6 times.

Read also: Natural tips to relieve stress, anxiety, and depression quickly

3. Yoga For PMS – Setu Bandasana Or Bridge Pose

This pose can aid in relieving stress, headache, and depression. It also helps to relax the central nervous system, revive tired leg muscles and improve blood circulation. Therefore, this acts as a great yoga for PMS symptoms.


  • Lie face up on a mat with feet wide apart and knees bent, resting flat on the ground
  • Push up the torso slowly to create a line from your shoulder to knees
  • For better support, clasp the hands together beneath your torso
  • Stay in this position for 20 seconds
  • Release your hands and lower the torso gently on the mat
  • Repeat this pose 4 to 5 times.

Read also: Best natural home remedies for irregular periods

4. Balasana Or Child’s Pose

The Child’s pose is focused on your thighs. It also helps to relieve strain in other areas such as shoulder, back, neck, and hip. Follow the guides below to practice this yoga for PMS:


  • Get on all fours and put the knees on the hips
  • Lower the head towards the floor slowly while exhaling normally through the nose
  • Allow your forehead to touch the mat
  • Count till twenty normal breaths and return to the former position
  • Repeat this pose five times.

5. Yoga For PMS – Ardha Matsyendrasana Or Half Lord Of The Fishes Pose

This yoga pose helps to alleviate strained back muscles, relax abdominal organs and increase the flexibility of the spines.


  • Sit with the back straight and cross the left leg over right
  • Let your left foot rest by your right knee
  • Tuck your right heel near your left hip and rest your left hand on the ground
  • Wrap your right hand around your left knee and your torso towards the left.
  • Now inhale and stay in the position for about 20 long breaths.
  • Change sides and repeat on your other side
  • Repeat the entire set two to three times.

Read also: Natural soothing foods for period cramps

6. Makarasana Or Crocodile Pose

yoga for pms - makarasana or crocodile pose

The Crocodile pose helps to release stress from various body regions such as legs, back, arms and buttocks. Apart from that, it also helps to eliminate indigestion and constipation.


  • Lie face down on a mat with your arms folded in the front, your palms stacked and your head resting on your palms.
  • Relax your legs and open them wide apart.
  • Now tighten the buttocks together and then press into the floor.
  • Hold this pose for 20 seconds and relax.
  • Repeat this pose five to six times.

7. Yoga For PMS – Padahastasana Or Standing Forward Bend

The standing forward bend has the ability to stretch and relax overall body areas right from head to heels. Besides, it also helps to remove depression, anxiety and stress.


  • Stand on a mat with your back straight
  • Raise the arms overhead. Exhale and bend the body forward from your hips keeping the legs straight.
  • Rest the hands on the floor
  • Hold this position for around 10 seconds and return to the standing position while slowly inhaling
  • Repeat this pose 4 to 5 times.

8. Bidalasana Or Cat Pose

The cat pose relaxes the back muscles, spine, and abdominal muscles. In addition, it also helps to alleviate tension in neck, shoulder, and improve digestion.


  • Get on all fours and hands under shoulder & knees in the same line with your hips
  • Bring the chin towards the chest while inhaling
  • Tilt the pelvis towards the ground.
  • Maintain this position for 10 seconds.
  • Raise the head while exhaling. Arch the body in the opposite direction.
  • Repeat this pose 5 to 6 times.

9. Yoga For PMS – Bhujangasana Or Modified Cobra Pose

The modified cobra pose can help to relieve the neck, back & abdominal muscles. Apart from that, it lessens depression, stress, and anxiety.


  • Lie face down with the elbow bent near your chest & palms down
  • Lift the face & right leg while inhaling
  • Maintain a gap of twelve inches between the foot and the mat
  • Maintain this position for 20 seconds. Then, return to resting position
  • Now repeat this with your left leg. It’s suggested to repeat the total set 2 to 3 times.

10. Baddha Konasana Or Butterfly Pose

yoga for pms - baddha konasana or butterfly pose

This yoga for PMS helps to improve and enhance the function of the reproductive system in both men and women. It also aids in stimulating the prostate glands, abdominal organs, bladder, and kidneys. Additionally, it works as a stress reliever and helps cure menstruation problems.


  • Sit straight on the ground with the erect spine. Bring your feet as close as you can to bend your knees
  • Try touching the soles of the feet each other. Hold the feet tightly with the hands
  • Inhale deeply afterward. While exhaling press your thighs & knees downward toward the ground by pressing the elbows on the knees or on thighs
  • Keep breathing normally. Start to flap like a butterfly by bringing the thighs up and down gradually.

Read also: Natural home remedies for heavy menstrual bleeding clots

11. Yoga For PMS – Ushtrasana Or Camel Pose

The camel pose brings flexibility in the chest, abdomen, and neck. It also helps to increase lungs capacity and chest size. Thus, this is an ideal yoga for PMS symptoms. To perform this yoga for PMS, follow the steps below:


  • Sit on the knees and bend backward
  • Hold right ankles or heel with left hand
  • Now bend the neck & head backwards and push the waist area slightly forward
  • Breathing should be normal for around 5-10 seconds in this posture
  • After that, come back to the initial position by bending forward
  • Release the hands from heels. Repeat this pose for some more rounds.

12. Setu Bandhasana Or Bridge Pose

The bridge pose helps to strengthen legs, neck, back, and chest. It also relaxes the whole body and reduces stress. Along with that, it calms the brain and decreases anxiety.


  • Lie flat on the floor and keep the arms at your sides
  • Lift the hips upwards with the aid of pressing your palms
  • Keep breathing deeply in the position for some time for around 20 to 30 seconds
  • Relax by touching the hips to the floor
  • Repeat this cycle for around 3 to 4 times.

Recommended articles:

Top 8 Yoga Poses For Better Sex Life

Home Remedies For Menstrual Cramps, Pain And Heavy Bleeding

Pregnancy Miracle Review

Try out these simple and easy yoga poses and get quick relief from the agony and pain of PMS. You can also visit directly our main Sexual Health page to read more other such articles. Do you know any yoga for PMS? Share it with us in the comments section below.

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