Yoga as a means to improve PMS symptoms

Many women suffer from pain, mood swings, or other symptoms when their period is approaching. Do you know this? We have a good solution for you that can support you during this perhaps rather uncomfortable time. In this article, you'll learn why asanas from Buddhist teachings can be supportive.

1. How yoga can help relieve PMS symptoms

If you're one of those women who struggle with PMS, there are a number of things you can do to alleviate it. These include Buddhist asanas; they promote relaxation, recovery, and reduce tension in the abdomen.

Thanks to the combination of breathing, gentle movements (as practiced in Yin Yoga, for example), and meditation at the end, relaxation comes into your system.

2. What is PMS? Symptoms and causes

PMS is premenstrual syndrome, which manifests itself through a variety of symptoms. The severity and intensity of the symptoms vary from woman to woman. Generally, the symptoms begin approximately four to fourteen days before menstruation. For many, these symptoms subside after menstruation begins; for some, they persist through the first few days of menstruation.

What symptoms are typical of menstrual problems?

The most common symptoms include:

• Cramps
• Lower abdominal pain
• depressive moods and mood swings (bad mood and irritability
• Headache
• increased appetite
• Tension pain in the chest
• back pain

What causes PMS?

According to scientific studies, hormones are considered to be the triggers for period pain. Progesterone and estrogen are responsible for the female cycle. Estrogen concentrations are highest during ovulation. The increased release of prolactin after ovulation can lead to breast tenderness. Such drastic hormonal changes lead to electrolyte and fluid changes in the woman's body. There are also other causes that can play a role. When several factors are involved, it is referred to as multifactorial.

Other reasons are:

• too little exercise
• Stress in everyday life/work or relationship
• Melatonin levels that are low
• hormonal contraceptives
• mental issues
• Unfulfilled femininity (lack of understanding of the female cycle, failure to observe rest periods during menstruation, for example)
• Under certain circumstances, the substances produced for the breakdown of progesterone could also be responsible for the discomfort
• unhealthy diet (too few omega-3 fatty acids, for example)

3. Benefits of yoga for people with PMS

Regular exercise reduces the likelihood of suffering from PMS. Balancing physical exercises from Buddhist teachings, in particular, have a beneficial effect on the body, including on women's issues.

During the flow, yogis breathe consciously, make space for feelings, thoughts, and emotions, and meditate for a few minutes. This has a direct impact on mood and physical well-being.

4. Which types of yoga are best for relieving symptoms?

In general, many different yoga exercises from various styles can help you alleviate symptoms. Your body's voice will tell you which exercises are best for you—whether slow or fast. Learn to listen to your voice.

One style that helps you relax is Yin Yoga. Here, you hold various poses for a few minutes. This relaxes your body; in many cases, this has an immediate effect on abdominal cramps or back pain.

On the other hand, there is hormone yoga, which is perfect for women who want to balance their hormones. This type of exercise is ideal when symptoms occur that are caused by a hormonal imbalance. These include, in addition to PMS, infertility, premature menopause, or menstrual irregularities. With these exercises, you can improve your flexibility, strengthen your posture, and balance your hormones. Hormone yoga draws on techniques from Kundalini yoga and Hatha yoga, as well as Tibetan energizing techniques and dynamic asanas.

5. Positions and breathing techniques for dealing with PMS symptoms

In the following section, you will learn some wonderful postures that will help you with PMS symptoms.

a) Jathara Parivartanasana

For this position, lie on your back on your mat and extend your legs to the right. For support, use a pillow to rest your legs on. Then rotate both arms in the opposite direction—in this case, to the left. Stay here for a few deep breaths, extending into your pelvic floor and belly. Then switch sides.

b) Balasana

Sit on your knees, spreading them to the width of the mat, and lean your upper body forward. You can use a thick bolster for support. Here, too, take deep breaths. Your entire body can relax.

c) Supta Baddha Konasana

Lie on your back and bring the soles of your feet together. Point your knees outward and rest your legs flat on the mat. Gently place your arms at your sides. Enjoy the stretch and relaxation in this special pose. Breathe deeply into your belly.

d) Marjariasana

The Cat-Cow pose has a special effect on your back and abdominal area. It also allows your spine to move more flexibly, thus reducing pain in this area. For this exercise, round your back and exhale, then arch your back and inhale. Repeat this movement several times.

Which breathing techniques can be supportive?

In addition to the postures mentioned above, you can also bring relief through breathing. Normally, our body breathes automatically. At the same time, we can consciously influence it, which in turn can have consequences for our well-being.

Alternate nostril breathing is a wonderful breathing technique that helps you bring more balance to your system. To do it, sit comfortably on your pillow and breathe in and out deeply a few times. Then, take your right hand and place your index and middle fingers against the palm of your hand. Close your right nostril with the thumb of your right hand. Inhale through the open left nostril and close the left nostril with your ring finger. Hold. Then exhale through the right nostril. Repeat this exercise several times.

6. Conclusion: Why yoga can be a valuable addition to dealing with PMS

Several factors play a role in alleviating PMS. It's best to live according to your female cycle: This means using the time around ovulation for plenty of activities and the period afterward for retreat and me-time. You can dedicate your period to yourself and to letting go of old patterns, issues, and beliefs.

To support and accompany all this work in a meaningful way, it helps if you practice the gentle asanas daily—and not just during the painful PMS period. You can do these physical exercises throughout your cycle. Always adapt your flows to your cycle: During ovulation, for example, you can practice more dynamic flows; in the period before your period, you can resort to mindful, calmer styles such as Yin Yoga, Hatha Yoga, Kundalini Yoga, or Hormone Yoga. The gentle movements, deep breathing, and self-focus will help you alleviate the symptoms.

Have you been able to relieve your PMS symptoms through yoga? What are your experiences?