How can we adapt practice to the changing needs of the body instead of expecting every day of the month to feel alike?
Mood changes, tiredness, bloating, breast tenderness, food cravings and sometimes pain can make the days around menstruation challenging. At Yoga Payammehr, we have long included menstrual-cycle awareness in our teaching. Here we revisit that theme in a way that respects individual experience and avoids treatment promises.
PMS and period pain are related, but not identical
Premenstrual syndrome (PMS) is a pattern of physical and emotional symptoms that usually occurs before menstruation and improves around the start of bleeding or shortly afterwards. Dysmenorrhea describes menstrual pain, which often occurs during bleeding. Not every menstrual symptom has the same cause.
Severe mood symptoms or a substantial impact on everyday life deserve assessment, including for conditions such as premenstrual dysphoric disorder (PMDD). ACOG's PMS information
Where yoga may fit
Our approach to yoga includes more than postures: it brings together adaptable movement, ordinary comfortable breathing, rest and awareness. For some people, regular activity and relaxation may help with mood, fatigue and menstrual discomfort.
Research into yoga for PMS and related symptoms is encouraging but limited and varied. We therefore do not promise that a particular posture, a fixed thirty-minute schedule or a named sequence will cure PMS. A 2026 systematic review of mindfulness and relaxation approaches reported potential benefits while emphasizing limits in the evidence. Research review
Before, during and after menstruation: a flexible lens
A visual chart on page three of our original teaching handout groups asanas into before the period, during menstruation and after the period. It names, among others, Pavanmuktasana, Setubandhasana, Viparita Karani, Baddha Konasana, Shashankasana, Virasana, Paschimottanasana, Uttanasana and Marjarasana.
This chart reflects how the earlier lesson organized its material; it is not a medical rulebook for every menstrual cycle. Inversions, deep bends and strenuous positions may be inappropriate for some practitioners or require adaptation. Some pose labels and images in the original chart are ambiguous, so we do not present it as a complete self-directed routine.
| Time | A responsive approach |
|---|---|
| Before menstruation | Familiar gentle movement, more attention to sleep and opportunities to rest |
| During bleeding | Choose according to comfort, pain and energy; resting is also a valid choice |
| After menstruation | Resume usual activity gradually without trying to “make up” for rest |
Apana Vayu and doshas: traditional vocabulary
The original lesson discusses Apāna Vāyu, traditionally pictured as a downward-moving aspect of prāṇa, and the Ayurvedic categories vāta, pitta and kapha. They can enrich a conversation about self-observation, rhythm and the history of yoga. They are not medical tests of hormones or scientifically verified diagnoses.
The handout also gives traditional food suggestions concerning warming meals, spices, dairy, turmeric and fennel tea. We preserve this as part of the teaching's cultural context, not as a universal nutritional prescription. Herbs and supplements may be unsuitable for some people or interact with medication.
A simple moment of awareness
Sit or lie somewhere comfortable. Notice a few easy, natural breaths without holding or forcing them. Observe the jaw, shoulders, abdomen and pelvis. If it feels good, try a small, gentle change of posture. Stop if pain or discomfort increases.
At Payammehr, our emphasis is on listening rather than pushing through pain. A supportive practice does not have to look the same every day.
When to seek further care
Severe or new pain, unusually heavy bleeding, faintness, disabling mood symptoms or worsening problems warrant appropriate medical assessment. Yoga does not replace diagnosis or treatment. ACOG's clinical guidance emphasizes individualized, multimodal care for premenstrual disorders. ACOG clinical guideline
For the traditional breath-related vocabulary mentioned here, see The Five Vāyus in Yoga.
Educational reading, not individual medical, nutritional or treatment advice.