--- title: Does doing yoga at home help reduce premenstrual symptoms? | Niyora description: Yes. In 128 women who did 30 minutes of yoga at least 3 times a week for 3 months, premenstrual depression, physical symptoms, and anger improved significantl url: https://niyora.com/research/papers/effects-of-yoga-for-coping-with-premenstrual-symptoms-in-taiwan-a-cluster-2023/ --- - [Niyora](https://niyora.com/) - [Research](https://niyora.com/research/) - [Library](https://niyora.com/research/library/) - Does doing yoga at home help reduce premenstrual symptoms? Randomised trial, 2023 # Does doing yoga at home help reduce premenstrual symptoms? Yes. In 128 women who did 30 minutes of yoga at least 3 times a week for 3 months, premenstrual depression, physical symptoms, and anger improved significantly compared to women who did not do yoga. Moderate study design 128 women in Taiwan with at least one premenstrual symptom ## What they did A cluster RCT with 128 women in Taiwan who reported at least one premenstrual symptom. 65 women did a 30-minute yoga DVD program at least 3 times per week for 3 months. 63 women were the control group. All women tracked their symptoms daily. ## What they found The yoga group had significantly fewer and less severe depressive symptoms, physical symptoms, and anger or irritability. Interruptions to daily activities, hobbies, social life, and relationships also happened significantly less often in the yoga group. ## What it means for you Home yoga practice is a practical way to reduce PMS symptoms. The study did not compare yoga to other treatments like medicine, only to no treatment. This makes it useful information for women trying options at home, especially during times when seeing doctors is difficult. 128 women in the study 65 women in yoga group 30 minutes per yoga session ## About the study Original title Effects of Yoga for Coping with Premenstrual Symptoms in Taiwan-A Cluster Randomized Study Authors Chang HC, Cheng YC, Yang CH et al. Journal Healthcare (Basel, Switzerland) Year 2023 Study design Randomised trial Participants 128 What was tested 30-minute yoga DVD program practiced at least 3 times per week for 3 menstrual months Open access Yes Read the paper [doi.org/10.3390/healthcare11081193](https://doi.org/10.3390/healthcare11081193) Original 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. Reproduced under CC-BY. ## Topics [Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Low mood and depression](https://niyora.com/research/topics/symptom-depression-mood/)[Irritability and anger](https://niyora.com/research/topics/symptom-irritability-anger/)[Exercise and yoga](https://niyora.com/research/topics/treatment-exercise/) Research tells you what helps on average. Niyora helps on the day it hits. Calm down, see it another way, and decide what to say, with a PMS and PMDD app built by a doctor. ## Related studies Cohort study, 2022 What are PMS and PMDD and how should they be diagnosed and treated? Randomised trial, 2018 Does swimming reduce premenstrual syndrome symptoms? Survey study, 2024 What types of premenstrual syndrome exist and how common are they? Review, 2024 Can sulpiride help women with both PMDD and IBS? Survey study, 2020 Can exercise and bright light help with depression in women with PMS? Systematic review, 2026 Do mindfulness and relaxation techniques help with PMS symptoms? Ask AI about this page Copy prompt ChatGPT ↗ Claude ↗ Perplexity ↗ Google AI Mode ↗ Grok ↗