--- title: Does yoga or Pilates help manage PMS symptoms? | Niyora description: Yes, both yoga and Pilates reduced depression, anxiety, stress, and improved quality of life over 6 weeks, with yoga producing slightly larger improvements. H url: https://niyora.com/research/papers/effect-of-yoga-therapy-and-pilates-training-in-the-management-of-premenstrual-2026/ --- - [Niyora](https://niyora.com/) - [Research](https://niyora.com/research/) - [Library](https://niyora.com/research/library/) - Does yoga or Pilates help manage PMS symptoms? Randomised trial, 2026 # Does yoga or Pilates help manage PMS symptoms? Yes, both yoga and Pilates reduced depression, anxiety, stress, and improved quality of life over 6 weeks, with yoga producing slightly larger improvements. However, this was a very small pilot study. Moderate study design 36 women randomly divided into three groups of 12 each ## What they did Randomly assigned 36 women to three groups of 12: yoga, Pilates, or control. The yoga and Pilates groups attended 45-minute sessions three times per week for six weeks. Researchers measured heart and lung function, depression, anxiety, stress, and quality of life. ## What they found The yoga group showed significant improvements in blood pressure, heart rate, lung function, depression, anxiety, stress, and physical, psychological, and social quality of life. The Pilates group showed similar improvements in most measures. The control group showed smaller improvements. The yoga group had the greatest overall improvements. ## What it means for you Both yoga and Pilates may help with PMS symptoms and quality of life, with yoga appearing to produce somewhat larger benefits. However, this was a very small pilot study with only 12 women per group, so results may not apply broadly. Larger studies are needed. 36 women studied 12 women per group 6 weeks of yoga or Pilates, 3 sessions per week ## About the study Original title Effect of yoga therapy and Pilates training in the management of premenstrual syndrome: A pilot randomised controlled trial Authors Manju Ranga, K. Dev Journal Comparative Exercise Physiology Year 2026 Study design Randomised trial Participants 12 What was tested Yoga (45 minutes, 3 times per week for 6 weeks), Pilates (45 minutes, 3 times per week for 6 weeks), or control group Read the paper [doi.org/10.1163/17552559-bja10081](https://doi.org/10.1163/17552559-bja10081) ## Topics [Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Low mood and depression](https://niyora.com/research/topics/symptom-depression-mood/)[Anxiety and tension](https://niyora.com/research/topics/symptom-anxiety/)[Stress](https://niyora.com/research/topics/symptom-stress/)[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 Survey study, 2026 Does exercise help college women with period problems and mental health? Systematic review, 2026 Do mindfulness and relaxation techniques help with PMS symptoms? Randomised trial, 2026 Does education about PMS symptoms help reduce pain and stress? Survey study, 2025 Is the PSST a good screening tool for PMS in Bangladesh? Randomised trial, 2024 Can stress inoculation training reduce anxiety, depression, and stress in students with PMS? Randomised trial, 2024 Do positive psychology and physical activity help PMS symptoms? Ask AI about this page Copy prompt ChatGPT ↗ Claude ↗ Perplexity ↗ Google AI Mode ↗ Grok ↗