Habit 1: Yoga

Habit 1: Yoga

What is it?

Yoga is a traditional practice from ancient Indian culture and is considered to be the science of holistic living. It concentrates on aligning the body through gentle, focused movements along with improved breathing practices. Yoga regimen like surya namaskara, asanas like cat pose and cow pose, nidra yoga, and pelvic floor exercises are effective in relieving period cramps.

Regimen:

• What - Yoga regimen (surya namaskara, asanas like cat pose and cow pose, nidra yoga), pelvic floor exercises.

• How much - 5 days a week, 60 minutes a day (full regimen - surya namaskara, asanas, and meditation)

• When - Recommended throughout the month/cycle. Yoga regimen can be done during menstruation for pain relief (if able to tolerate physical activity)

• How long - at least 8 weeks (or 2 menstrual cycles), to see effects.

How does it work?

An increase in certain hormone-like substances (called prostanoids) can make the muscles of the uterus contract more strongly, reduce blood flow to the uterus, and lead to a lack of oxygen in the tissue. This causes menstrual pain. Yoga and pelvic asanas are known to improve blood flow in the pelvic region, thereby managing pain in the body. Yoga suppresses the pain by lowering the level of prostaglandin production and myometrial ischemia.¹

What is the efficacy?

Methods: The evidence comes from a meta-analysis (4 RCTs, 230 participants), a systematic review, and a randomized controlled trial. Participants were women with primary dysmenorrhea, ranging from undergraduate students to adults. Interventions involved structured yoga programs incorporating postures (asanas), breathing exercises (pranayama), and relaxation techniques, delivered over periods ranging from 4 weeks to 12 weeks. Outcomes assessed included pain intensity, menstrual distress, quality of life, and physiological markers.^1,2,3

Results: Across studies, yoga practice significantly reduced menstrual pain scores and menstrual distress compared to controls. The meta-analysis reported a large pooled effect size for pain reduction. The RCT showed significant decreases in pain intensity and distress. The systematic review found consistent evidence that yoga lowered pain and sympathetic reactivity, leading to improved physical, psychological, and social aspects of quality of life.

Conclusions: Yoga is an effective intervention for reducing menstrual pain in women with primary dysmenorrhea.

References

1. Kim SD. Yoga for menstrual pain in primary dysmenorrhea: A meta-analysis of randomized controlled trials. Complementary therapies in clinical practice. 2019 Aug 1;36:94-9.

2. McGovern CE, Cheung C. Yoga and quality of life in women with primary dysmenorrhea: a systematic review. Journal of midwifery & women's health. 2018 Jul;63(4):470-82.

3. Yang NY, Kim SD. Effects of a yoga program on menstrual cramps and menstrual distress in undergraduate students with primary dysmenorrhea: a single-blind, randomized controlled trial. The Journal of Alternative and Complementary Medicine. 2016 Sep 1;22(9):732-8.