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Are PMS symptoms driving you crazy? Practice these 3 yoga asanas for relief

Experiencing abdominal cramps, back pain, and mood swings — these are all the symptoms of PMS that can be managed by these 3 yoga asanas.
Yoga asanas can ease your PMS symptoms. Image courtesy: Shutterstock
Aayushi Gupta Published: 26 Jan 2022, 06:00 pm IST
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Aunt Flo’s monthly visit comes with the knock of Pre Menstrual Syndrome (PMS) symptoms. PMS is the way in which our body warns us when the menstrual cycle is about to begin. And that comes with symptoms like bloating, tender breast, pain, mood swings, fatigue, and headache. These symptoms can get worse and can make menstruation even more painful.

But the question is can it be tamed? Thankfully yes! For one, yoga can help.

Yoga is effective in addressing posture, muscle tightness, weakness, flexibility, or maintaining several health conditions, including your menstrual health. Recently, celebrity nutritionist and fitness expert Rujuta Diwekar took to her Instagram page and shared a demonstration video of yoga asanas to be practiced regularly to relieve likely PMS symptoms.

In the video, Diwekar explains these yoga asanas can also help in relieving pains, aches, and restoring energy. Along with that, these poses will improve your posture and stretch the whole body.

Check out her Instagram post here:


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A post shared by Rujuta Diwekar (@rujuta.diwekar)

Here are the 3 yoga asanas to relieve PMS symptoms, shared by Rujuta Diwekar:

1. Seated Straddle (Upavistha Konasana)

Upavistha konasana is a seated angle posture that may seem to be a challenging pose that requires flexibility. But it’s not that tough to perform. Sitting in the opened and stretched leg position can help to stimulate your abdominal organs, helping reduce your menstrual cramps. Moreover, this asana helps to open the hamstring, pelvic region, hips, and back. It also provides relaxation to the spine, calms the brain, and boosts your legs and back strength. It gives complete relaxation to your body.

Here’s how to perform it:

  • Sit down on the floor. If you’re unable to sit down on the floor, simply sit on your bed.
  • Also, if you’ve back issues you can take the support of the bed or sofa to keep your back straight if needed.
  • Now, stretch your legs out as much as you can without putting too much pressure, toes pointing towards the ceiling.
  • Then very gently put both your hand’s fingers on both sides and lift your hips slightly up, coming forward.
  • In this position, keep your back and legs straight, chest upright, and legs pressing against the floor.
  • Now, while maintaining pose, bring your hands on the sofa on your back to give support to your body and back.
    Note: Don’t bend forward, suggests Rujuta.
  • Keep inhaling and exhaling your breath.
  • Stay relaxed, and hold the posture for 10 seconds.

If you are menstruating you may find it difficult to perform and that’s completely okay. Do not push yourself beyond your comfort zone.

2. Cobbler’s Pose aka bound angle pose (Baddha Konasana)

Baddha konasana goes by many names such as ‘butterfly pose’ and ‘titli asana’, and is a wonderful yoga pose. This asana opens up the pelvic region and stimulates your ovaries making it a reproductive health power pose. Not just that it can also provide relief from the painful menstrual cramps and boost the blood circulation in the body. Moreover, this asana can even manage mood swings because it stimulates the happy hormones which can reduce the level of stress and anxiety. Plus, it can also relieve menopausal symptoms.

yoga asanas for PMS
Try the butterfly pose to receive benefits galore! Image courtesy: Shutterstock

Here’s how to perform it:

  • Sit on the floor or a mat or a well cushioned area and stretch your legs out.
  • Now, exhale and bend your knees to resemble a winged butterfly and bring the soles of your feet together.
  • As your knees bend, let them fall on either side of the body. Draw your heels as close to your pelvis as you can, clasping your hands together, and point your toes up and apart. Do not force yourself too much here.
    Note: Do not move your knees up and down like the wings of a butterfly, suggests Diwekar.
  • Gently push your knees down. If you’re unable to touch the floor with your knees then place cushions on both sides to take support.
  • Feel the hips open up and knees going towards the floor.
  • Sit up tall with a long spine.
  • Breathe out the empty air from your stomach and hold the posture for 10-15 seconds.

Do not practice this if you have knees or ankle injuries or pain and do not force yourself too much to perform it.

3. Leg up the wall (Viparita Karani)

Menstrual pain is associated with back and inner thigh pain along with painful menstrual cramps and discomfort. Leg up the wall pose is helpful when it comes to relieving PMS. This pose can help you relax the muscles in your lower back region and the abdominal muscles. It can energize abdominal organs, ovaries, and the bladder – all of which will help relieve PMS. This pose can also ease the blood circulation in your body which means it can help to get rid of the menstrual cramps during the winter when you feel the muscle stiffness.

Here’s how to perform it:

  • Place a chair in front of you or at the foot of your mat. Ensure the chair is stable and won’t move when you place your legs on it.
  • Lower your back to the ground, and gradually lift your legs and place your calves on the seat of the chair.
  • Let your legs rest on the chair so they are supported from the backs of your knees to your heels.
    Note: You may feel discomfort in your lower back, in that case, place a folded blanket or pillow under your hips.
  • Place your arms in a comfortable position.
  • Stay in the position for up to 15-20 minutes.
  • To release the pose, bend your knees and slide your feet off the chair gently.

Yoga adds energy, positive feeling, and stamina to the body, removing all the toxins and calming your mind. And when it comes to periods, yoga can remove all the discomfort, making you calm and relaxed.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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