Special thanks to Holon Yoga for the valuable advice and insights.

In the quest for holistic well-being, yoga arises as a powerful partner, nurturing not only the physical body but also the mind and spirit. Yoga offers a transformative journey toward balance and resilience as well as an overall sense of physical and mental balance.

A topic that touches the lives of many women, known as menstrual discomfort, can cause imbalance and discomfort in our lives. However, yoga can become a gentle yet powerful guide in alleviating the challenging symptoms of PMS.

Menstruation, a natural biological process experienced by people with a uterus, is often accompanied by a range of physical and emotional symptoms. These symptoms, commonly referred to as menstrual discomfort, can vary significantly in intensity and presentation from person to person. Some individuals may experience mild cramping and mood changes, while others may struggle with more severe pain, heavy bleeding, and debilitating fatigue.

The underlying causes of menstrual discomfort are complex and multifaceted, involving hormonal fluctuations, the release of prostaglandins (hormone-like substances that stimulate uterine contractions), and individual sensitivities. While some level of discomfort is considered normal, when symptoms become severe and interfere with daily life, it can significantly impact an individual's well-being and quality of life.

How menstrual discomfort can affect our everyday life

For many women, the monthly arrival of menstruation brings with it not only physical changes but also a range of discomforts that can significantly impact daily life. The effects extend beyond the realm of the physical, influencing emotions, productivity, and overall well-being.

Menstrual Cramps

Intense cramps can make even the simplest daily tasks challenging. When we suffer from menstrual discomfort, even the most minor household chores become challenging, let alone our work responsibilities that are almost impossible to deal with due to pain and weakness throughout the day.

Fatigue and Low Energy

Menstruation often brings fatigue and low energy levels, affecting productivity and making it harder to engage fully in daily activities.

Mood Swings

Hormonal fluctuations during menstruation can lead to mood swings, ranging from irritability to sadness. Managing these emotions becomes an additional aspect of daily life.

Stress and Anxiety

Coping with both physical discomfort and emotional fluctuations can contribute to heightened stress and anxiety levels, influencing decision-making and our interpersonal relationships.

Reduced Productivity

The combination of physical discomfort and emotional variations can lead to reduced productivity at work and home, as we may need to take breaks or modify our routines to accommodate our well-being.

Absenteeism

Severe menstrual symptoms can sometimes result in absenteeism from work or social activities, impacting professional commitments and social connections.

Social Interactions

Social plans and interactions may be influenced by the need for comfort and self-care during menstruation, leading to adjustments in social schedules.

Insomnia and Sleep Disruptions

Menstrual discomfort, particularly pain and discomfort, can lead to insomnia or disruptions in sleep patterns, impacting overall rest and recovery.

The role of yoga in alleviating menstruation symptoms

Due to the fact that menstruation is something that happens every month and affects a significant number of women, it is essential to find ways to bring balance within our body and mind in order to deal with everyday stresses and responsibilities.

The cause of menstrual discomfort and PMS is connected to changes in the hormonal cycle. According to research, various yoga therapy tools have a strong impact on the hormonal system. In yoga, we relate the hormones to different chakras in the body.

Chakras are energetical centers that correspond to clusters of nerve endings

They also relate to endocrine glands near each cluster. So, by activating and balancing the different chakras, we can also activate or balance our hormonal system. In case of hormonal imbalance, we will want to balance Ajna chakra, Sahasrara chakra, and Mooladhara chakra, and we will choose yoga asanas and pranayama that have this potential.

Soothing Asanas for balancing Mooladara and Ajna Chakra

Gentle and mild yoga poses, such as Child’s Pose (Balasana), Goddess Pose (Supta Baddha Konasana), and Supported Bridge Pose (Setu Bandha Sarvangasana), provide relief to tense muscles and ease lower back pain commonly associated with menstruation.

Balancing Pranayama for balancing the right and left brain

Breathwork, like Deep Belly Breathing and Nadi Shodhana (Alternate Nostril Breathing), aids in regulating emotions and reducing stress. These practices bring a sense of calm, creating an emotional sanctuary during this time.

Mindfulness Meditation for Mental Clarity

Mindfulness meditation becomes a powerful tool to navigate mood swings and mental fog when combined with proper breathing. By cultivating present-moment awareness, women can find mental clarity and emotional resilience.

Restorative Practices for Overall Comfort

Restorative yoga poses, including Legs Up the Wall (Viparita Karani) and Corpse Pose (Savasana), promote deep relaxation, helping to alleviate fatigue and create a sense of overall comfort.

Embrace the practice of yoga to soothe menstrual discomfort. The gentle yet profound yoga therapy techniques can act as a balm, soothing the physical and emotional waves accompanying the monthly cycle.