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Effect of Targeted Yoga Practice on PMS Symptoms, Body Composition, and Hip Mobility: An Eight-Week Pilot Study
Vanda Agnes Nemes1,2, Eszter Mikó-Baráth2, Charlotte Briest3
1Department of Traumatology and Hand Surgery, Clinical Centre, University of Pécs, Ifjúság Str. 13, H-7624 Pécs, Hungary.
Sports (Basel, Switzerland)
|January 27, 2026
Summary
This study shows that an eight-week yoga program significantly reduced premenstrual syndrome (PMS) symptoms and improved body composition in women. Yoga offers a beneficial movement-based alternative for managing PMS and enhancing physical health.
Area of Science:
- Integrative medicine and women's health research.
- Exploration of non-pharmacological interventions for common health conditions.
Background:
- Premenstrual syndrome (PMS) significantly impacts women's physical and emotional well-being, necessitating alternative management strategies beyond conventional therapies.
- Existing pharmacological treatments for PMS often present side effects and variable efficacy, underscoring the need for accessible, safe alternatives.
- Structured yoga interventions are increasingly recognized for their potential to address both physical and psychological aspects of chronic conditions.
Purpose of the Study:
- To investigate the effects of a structured hatha yoga program on physical functioning and premenstrual syndrome (PMS) symptom severity in women aged 18-40.
- To evaluate changes in body composition, range of motion, spinal mobility, and PMS symptoms following an eight-week yoga intervention.
- To establish the potential of yoga as a complementary approach for improving women's health and managing PMS.
Main Methods:
- A prospective pilot study involving 34 women aged 18-40, with a comparison group maintaining usual physical activity.
- The intervention group participated in two weekly 90-minute hatha yoga sessions and a 15-minute daily home practice for eight weeks.
- Outcome measures included body composition, hip range of motion, spinal mobility, and Premenstrual Symptoms Screening Tool (PSST) scores.
Main Results:
- The yoga group exhibited significant reductions in body weight and fat mass, alongside an increase in muscle mass.
- Significant improvements were observed in hip external rotation range of motion within the yoga group.
- Participants in the yoga intervention group reported a significant decrease in PMS symptom severity, unlike the control group.
Conclusions:
- Regular hatha yoga practice demonstrates efficacy in enhancing physical functioning, including improved body composition and hip mobility.
- Structured yoga interventions can significantly alleviate the symptom severity associated with premenstrual syndrome (PMS).
- Yoga presents a viable movement-based approach for improving overall women's health and managing PMS effectively.
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