Effects of Yoga for Coping with Premenstrual Symptoms in Taiwan—A Cluster Randomized Study

Abstract

Home-based yoga practice has not been approved as a method for alleviating premenstrual symptoms in Taiwan. This study was a cluster randomized trial. A total of 128 women self-reporting at least one premenstrual symptom were enrolled in the study, of which there were 65 participants in the experimental group and 63 participants in the control group. Women in the yoga group were provided with a yoga DVD program (30 min) to practice for three menstrual months, at least three times a week. All participants were given the Daily Record of Severity of Problems (DRSP) form to measure premenstrual symptoms. After the yoga exercise intervention, the yoga group had statistically significantly fewer and/or less severe premenstrual depressive symptoms, physical symptoms, and anger/irritability. Other disturbances and the impairment of daily routine, hobbies/social activities, and relationships also occurred significantly less often in the yoga group. The study found that yoga is useful to relieve premenstrual symptoms. Moreover, home-based yoga practice is more pertinent in the pandemic era. The strengths and drawbacks of the study are discussed and further study is recommended.

Premenstrual syndrome: new insights into etiology and review of treatment methods

“…Yoga has been found to have a positive effect on reducing both physical and psychological symptoms of PMS, as evidenced by several studies ( 284 – 286 ). Yoga comprises three key elements: breath control (pranayama), postures (asana), and meditation (dhyana) ( 287 ).…”

“…They also reduce heart rate and blood pressure ( 288 , 289 ). Presumably, this helps relax the mind and body and can relieve feelings of tension, anxiety, or depression ( 284 ). Yoga poses involve limb positioning and muscle contraction, which stimulates pressure receptors under the skin.…”

“…This effect can be linked both to the activation of the autonomic system during exercise and to the stimulation of prefrontal cortex activity during meditation ( 292 ) ( 293 ). This can have positive effects on pain, depression, and immune function ( 284 ). Meditation, also known as relaxation training or relaxation exercises, involves achieving calmness and inner tranquility by maintaining a continuous state of mindfulness.…”

“…According to a study conducted by Chang et al., yoga alleviates both physical and psychological symptoms associated with PMS. In a research conducted by Vaghel et al., 65 women performed yoga exercises at home using a 30-minute DVD program, at least three times a week for three menstrual cycles ( 284 ).…”