---
title: Does yoga help reduce PMS symptoms? | Niyora
description: Yes. Yoga significantly reduced PMS symptoms, with 55 to 79% improvement in different symptoms. However, there was no control group for comparison.
url: https://niyora.com/research/papers/efficacy-of-yoga-and-pranayama-in-the-management-of-premenstrual-syndrome-pms-in-2026/
---

- [Niyora](https://niyora.com/)
- [Research](https://niyora.com/research/)
- [Library](https://niyora.com/research/library/)
- Does yoga help reduce PMS symptoms?

Non-randomised trial, 2026

# Does yoga help reduce PMS symptoms?

Yes. Yoga significantly reduced PMS symptoms, with 55 to 79% improvement in different symptoms. However, there was no control group for comparison.

 Early or limited evidence

47 working women aged 18-30 with premenstrual syndrome

## What they did

50 working women aged 18-30 with PMS were enrolled in an open-label study where everyone knew they were receiving yoga. Women tracked baseline symptoms for 2 months, then practiced a structured yoga protocol for 3 months with monthly follow-ups. 47 women completed the study.

## What they found

Premenstrual symptoms significantly decreased (p<0.05). After the 5th menstrual cycle, 55% to 79% improvement occurred in different symptoms based on the Premenstrual Symptom Screening Tool.

## What it means for you

Yoga appears to reduce both physical and psychological PMS symptoms in working women. The main limitation is the lack of a control group. Everyone knew they were getting yoga, which could affect results through expectation.

47

women who completed the study

3 months

yoga intervention duration

55-79%

symptom improvement range

## About the study

Original title Efficacy of Yoga and Pranayama in the Management of Premenstrual Syndrome (PMS) in Working Women – An open labeled single arm clinical trial Authors Suma Rajaput, Sandeep Subash Sagare, Gayatri Hubli Journal Journal of Ayurveda and Holistic Medicine Year 2026 Study design Non-randomised trial Participants 47 What was tested Structured yoga protocol for 3 months Open access Yes Read the paper [doi.org/10.70066/jahm.v14i1.2485](https://doi.org/10.70066/jahm.v14i1.2485)

## Topics

[Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Exercise and yoga](https://niyora.com/research/topics/treatment-exercise/)[Work and productivity](https://niyora.com/research/topics/life-area-work/)

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, 2024

Does yoga help reduce PMS symptoms?

Systematic review, 2026

Can mindfulness, yoga or qigong help with PMS symptoms?

Randomised trial, 2026

Which types of exercise work best to reduce period pain and PMS?

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

↗