--- title: Does yoga or Pilates help reduce PMS symptoms? | Niyora description: Yes, both yoga and Pilates improved PMS symptoms compared to control, with yoga being more effective. Yoga significantly reduced blood pressure and heart rate url: https://niyora.com/research/papers/comparative-effects-of-yoga-therapy-and-pilates-training-on-cardiopulmonary-2026/ --- - [Niyora](https://niyora.com/) - [Research](https://niyora.com/research/) - [Library](https://niyora.com/research/library/) - Does yoga or Pilates help reduce PMS symptoms? Randomised trial, 2026 # Does yoga or Pilates help reduce PMS symptoms? Yes, both yoga and Pilates improved PMS symptoms compared to control, with yoga being more effective. Yoga significantly reduced blood pressure and heart rate, and improved breathing and mood. Strong study design 120 women with premenstrual syndrome ## What they did A randomized controlled trial with 120 women divided into three groups: yoga (40), Pilates (40), and control (40). Researchers measured blood pressure, heart rate, breathing capacity, depression/anxiety/stress levels, and quality of life using standard questionnaires. ## What they found The yoga group showed significantly greater improvements than Pilates and control groups: systolic blood pressure decreased 7.15 mmHg, diastolic blood pressure decreased 5.72 mmHg, and heart rate decreased 5.57 beats per minute. Yoga also showed better results for breathing and psychological measures. Pilates also showed improvements compared to control. ## What it means for you Yoga may be more effective than Pilates for improving PMS symptoms, particularly for blood pressure, heart rate, and mood. This is a well-designed study with 120 women in three groups. Results were measured using standard tools, but we don't know how long the improvements last. 7.15 mmHg Systolic blood pressure reduction (yoga group) 5.72 mmHg Diastolic blood pressure reduction (yoga group) 5.57 bpm Heart rate reduction (yoga group) ## About the study Original title Comparative effects of yoga therapy and Pilates training on cardiopulmonary, psychological parameters and quality of life in premenstrual syndrome: a randomized controlled trial Authors M. Ranga, K. Dev Journal Comparative Exercise Physiology Year 2026 Study design Randomised trial Participants 40 What was tested Yoga therapy vs Pilates training vs control (no treatment) Read the paper [doi.org/10.1163/17552559-bja10105](https://doi.org/10.1163/17552559-bja10105) ## Topics [Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Exercise and yoga](https://niyora.com/research/topics/treatment-exercise/)[Quality of life and daily functioning](https://niyora.com/research/topics/life-area-quality-of-life/) Research tells you what helps on average. Niyora helps on the day it hits. Calm down, see it another way, and decide what to say, with a PMS and PMDD app built by a doctor. ## Related studies Systematic review, 2026 Do mindfulness and relaxation techniques help with PMS symptoms? Systematic review, 2025 How common are PMS, PMDD, and painful periods in nursing students, and do they affect their schooling? Systematic review, 2026 Can mindfulness, yoga or qigong help with PMS symptoms? Lab study, 2026 Do core stability exercises help women with PMDD? Randomised trial, 2026 Does yoga or Pilates help manage PMS symptoms? Survey study, 2026 Does exercise help college women with period problems and mental health? Ask AI about this page Copy prompt ChatGPT ↗ Claude ↗ Perplexity ↗ Google AI Mode ↗ Grok ↗