The physiological shift of the pre-menstrual phase
The week before your period begins is marked by a rapid drop in both estrogen and progesterone. This hormonal shift can temporarily destabilize the nervous system, making you more susceptible to stress, anxiety, and fatigue. Your body is preparing for the heavy energetic lift of menstruation.
If you push through this phase with the same intensity you use during the rest of the month — whether in your workouts, your work schedule, or your yoga practice — you create friction. The body is asking for conservation, and you are demanding output. This friction often manifests as the classic symptoms of pre-menstrual tension: irritability, heavy legs, breast tenderness, and abdominal cramping.
The therapeutic yoga approach
In the Iyengar tradition, the practice of a woman is carefully calibrated to her hormonal cycle. Dr. Geeta S. Iyengar's definitive work, The Practice of Women During the Whole Month, provides specific clinical guidance for pre-menstrual tension.
The goal during this phase is not to build strength or flexibility, but to soothe the nerves and prepare the pelvic organs for menstruation.
"When one side of the body does it better than the other side, the side that does it best has to become the other's 'guru'." — B.K.S. Iyengar
Key poses for pre-menstrual tension
According to the lineage texts, the following poses are specifically indicated for relieving PMS and dysmenorrhoea (painful periods):
Forward Extensions: Poses like Janu Sirsasana and Paschimottanasana, when supported with bolsters for the head, cool the brain and quiet the mind. They turn the awareness inward and relieve the mental agitation that often accompanies hormonal shifts.
Supported Inversions: Setu Bandha Sarvangasana over cross bolsters is a vital pose. It creates space in the pelvis, relaxes the pelvic organs, and reduces the feeling of heaviness in the lower abdomen and legs. (Note: Once actual menstruation begins, all inversions are stopped.)
Pranayama: Dr. Geeta Iyengar specifically recommends Viloma pranayama for hormonal regulation. Practiced in Savasana, this soft, interrupted breathing technique gradually expands the lungs without effort, deeply calming the nervous system and reducing anxiety.