Randomised trial, 2013
Does yoga reduce PMS symptoms and physical stress markers?
Yes. Women who did yoga for 3 months had significantly lower heart rate, blood pressure, anger, depression, and anxiety, and higher sense of wellbeing compared to controls.
What they did
A randomized trial of 50 healthy women aged 18–20. Half practiced integrated yoga for 35–40 minutes per day, 6 days per week for 3 menstrual cycles. The other half did nothing (control group). Researchers measured heart rate, blood pressure, and psychological symptoms at the start and after 3 menstrual cycles.
What they found
The yoga group had significantly higher percentage decreases in body weight, heart rate, and systolic and diastolic blood pressure compared to control in both premenstrual and postmenstrual phases. Anger, depression, and anxiety scores decreased significantly in the yoga group, while wellbeing increased, compared to control.
What it means for you
Yoga appears to lower physical stress markers and reduce anxiety, depression, and anger in PMS. This was a small study of university-age women in India, so results may not apply to other age groups or countries. We don't know if benefits last beyond 3 cycles.
50
women studied
35–40 minutes
daily yoga duration
3 cycles
duration of training
About the study
- Original title
- Effect of yoga on autonomic functions and psychological status during both phases of menstrual cycle in young healthy females
- Authors
- Kanojia S, Sharma VK, Gandhi A et al.
- Journal
- Journal of clinical and diagnostic research : JCDR
- Year
- 2013
- Study design
- Randomised trial
- Participants
- 25
- What was tested
- Integrated yoga 35–40 minutes per day, 6 days per week for 3 menstrual cycles
- Open access
- Yes
- Read the paper
- doi.org/10.7860/jcdr/2013/6912.3451
Topics
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