Yoga for your cycle, what helps, what doesn't

Yoga is not a cure for PMOS, endometriosis, or heavy periods. The research is smaller and less rigorous than sometimes presented. But there is reasonable evidence that regular yoga practice can reduce pain perception, reduce stress-related cortisol, and improve sleep, all of which support hormonal health.

Claims that specific poses 'balance your hormones' or 'heal your womb' are not supported by evidence. Treat them cautiously, especially if they come alongside paid programmes.

For heavy or painful periods: gentle, restorative practice around period week, child's pose, supported bridge, legs-up-the-wall. Avoid deep abdominal twists and inversions during heavy flow days if they feel uncomfortable.

For PMOS and insulin sensitivity: more active, flowing practice (surya namaskar, vinyasa) combined with regular walking shows the best results. The movement matters as much as the breath work.

For stress and sleep: any consistent practice, even 10 minutes, beats an occasional long class.

Many South Asian women feel more comfortable in women-only classes, or practising at home. Both are fine. The goal is consistency, not where you practise.