Gentle Yoga to Soothe PMS Symptoms

Seated forward fold (propped) Rest head on thighs. Why: Activates “rest-and-digest”; calms mind.

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Figure-4 Stretch (reclined) Ankle over knee, 6–8 breaths/side. Why: Releases hips/piriformis; eases low-back tug.

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Happy Baby (gentle) Knees wide, sway softly. Why: Decompresses sacrum; reduces tension.

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Wind-relief pose Hug one knee, then both. Why: Aids gas movement; de-bloat support.

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Cat–cow (slow) Match breath to motion. Why: Smooths cramps via spinal pump.

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Sphinx (soft) Elbows under shoulders. Why: Gentle front-body open; improves breath depth.

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4–6 Breath (2–3 min) Inhale 4 • Exhale 6. Why: Longer exhale lowers stress arousal.

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