11 Best Yoga for PMS Relief

When you’re suffering from PMS, the last thing you want to do is exercise or push yourself in any manner. However, working out and yoga for PMS are arguably the finest things you can do for yourself during that time of the month. The yoga poses listed below can help reduce the unpleasant side effects of PMS, such as mood swings, bloating, sadness, and stomach cramps.

Yoga Poses for PMS Relief

yoga poses for PMS

Although most yoga teachers may recommend a more relaxed sequence of yoga poses involving forward bends during PMS, the decision is ultimately up to you and what your body is comfortable performing. You might wish to add accessories to these poses as well.

  1. Reclining Big Toe Yoga Pose

Reclining Big Toe Yoga Pose

This yoga pose stretches the thighs, hips, and calves while focusing on the lower body. It also aids digestion and alleviates backache and menstrual cramps. Use a strap to secure your leg in place and hold the yoga pose for two minutes on each side.

  1. Reclining Bound Angle Yoga Pose

This stimulates the lower abdominal area, including the ovaries. It extends your inner thighs and GROYNE as well. It may also assist in re-energize you to reduce sadness or anxiety since it improves cardiac circulation. During this position, try using a bolster to support your torso.

  1. Seated Twist Yoga Pose

yoga for PMS bloating

You can perform this one straight from your office chair. Simply sit forward in your chair and twist to the right. Holding the chair back allows for a deeper stretch. Hold for about thirty seconds on each side, then switch. This is the best yoga for PMS bloating.

  1. Seated Wide-Angle Yoga for PMS

yoga for PMS symptoms

Set your legs as far apart as you can comfortably go. Put a bolster between your legs to support your body. Stretch to each side for roughly a minute on each side.

  1. Bound Angle Yoga Pose

yoga for PMS depression

This upright variation, like the reclining bound angle position, stretches numerous lower body muscles, including the groin, abdomen, inner thighs, and knees. It also stimulates abdominal organs, particularly the ovaries, which aids in the relief of PMS symptoms.

  1. Head-to-Knee Forward Bend Yoga Pose

yoga for irregular periods

This yoga pose extends the spine and stimulates abdominal organs such as the liver, kidneys, and ovaries. It also aids in the relief of anxiety, headaches, and menstrual cramps. For the less flexible, try resting your head on a bolster or a cushion. Hold each side for no more than five minutes. This is the best yoga for PMS depression.

Menstrual Cramps Relief with Ashtanga Yoga Poses

Ashtanga Yoga Poses

Ashtanga yoga, which has Indian origins, is a primordial method that combines movements and breath in an elegant set of yoga poses for cleaning and purifying the body through inner warmth and sweat. This is very fruitful, and result-oriented yoga for irregular periods.

  1. Bow Yoga Pose for PMS

It is also known as ‘Dhanurasana,’ and it is beneficial for menstrual discomforts, as well as minor backaches and tiredness, which are frequently encountered in connection with cramps.

  • Lying face down on a mat and stretching out the leg and arm regions
  • Knees should be bent towards your buttocks, and wrists should be clasped around your ankles
  • The feet must now be pushed away from the buttocks and the thighs lifted off the mat
  • The drawing force created by such a yoga pose on the arm regions would aid in lifting one’s torso higher
  • This lifted position should be kept for 30 seconds while deep breathing is done
  1. Upward Bow Yoga Pose for PMS

The chest, lungs, arms, legs, spine, and belly are all stretched by this inverted bend. Try this one, which is supported by a chair. Sit on the edge of the chair and bend back as you sit on it, placing your legs between the chair back and seat.

  • Hold the legs beneath the back of the chair
  • You should have your knees bent and your feet flat on the floor
  • You can also place your head on a bolster or a block
  • When coming up, exhale and attempt to come up utilizing the muscles in your body rather than leading with your head
  1. Seated-Forwards Bend Yoga for PMS

Seated-Forwards Bend

This Ashtanga Yoga stance, also known as ‘Paschimottanasana,’ is a calming yoga pose that aids in stretching and boosting blood circulation to the pelvic area

  • To do this position, one must be seated on a mat with one’s legs straight ahead of oneself
  • Lifting one’s trunk to the ceiling while tightening one’s core muscles
  • Bend forward from the hips, keeping your back as straight as possible and your neck aligned with your spine
  • Reaching one’s arms down the legs and holding onto one’s lower legs, ankles, or feet depending on one’s current state of flexibility
  • As one breath, try lowering one’s back to a little degree on every exhalation

Ashtanga is the best yoga for periods.

  1. Camel Yoga Pose for PMS

Camel Pose

It is also known as the ‘Ustrasana‘ yoga pose, and it helps to alleviate the discomforting signs and symptoms of menstruation, such as cramps. It is also the best-recommended yoga for irregular periods and PCOS

  • Kneel on your knees, with your lower legs and tops of your feet pressing into the carpet
  • Tightening one’s core muscles and maintaining a straight back while one gradually leans one’s body rearward
  • Moving one’s arms behind one’s back and reaching one’s hands to one’s heel regions
  • Placing one’s hands on the backside of one’s lower legs as close to one’s heels as possible without losing the breadth of one’s lower back
  • Stretching one’s head, neck, and back upwards while pushing one’s hips forward
  1. Downwards-Facing Dog Yoga Pose

Downwards-Facing Dog pose

It is also known as Adho Mukha Svanasana and is one of the most well-known Ashtanga Yoga poses done during courses in the West. Doing this position helps to alleviate menstrual cramps.

  • Begin by getting down on all fours on a carpet
  • Hands should be planted into the carpet as one pushes back onto hip-width apart feet
  • Straighten one’s legs and invert one’s body so that one’s eyes are looking in-between one’s thighs
  • Straightening one’s arms and reaching one’s coccyx to the roof while focusing on one’s breathing

If you ask me which yoga is best for irregular periods, I would recommend Ashtanga yoga. For more information related to yoga for PMS or irregular or regular periods, please keep in touch with the Menstrual Cycle blog. We use to share useful information on a daily basis 🙂


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