Recovery from Menstrual Disorders through Yoga: Story Of Sneha

Menstrual disorders, such as irregular periods, painful menstruation, and heavy bleeding, affect millions of women and are often linked to hormonal imbalances, stress, and poor lifestyle habits. While medication plays a vital role, yoga therapy has emerged as a powerful complementary approach to restore hormonal balance, reduce stress, and promote reproductive health. This case study describes the healing journey of Sneha Verma, a 28-year-old working professional, who overcame her long-standing menstrual issues through a blend of yoga and medical support.

Patient Background

  • Name: Sneha Verma
  • Age: 28
  • Occupation: Software Engineer
  • Medical History: Irregular periods (oligomenorrhea), painful menstruation, and premenstrual syndrome (PMS) for over 4 years
  • Lifestyle: Sedentary job, frequent night shifts, high stress, junk food intake

Symptoms:

  • Periods are delayed by 2–3 months regularly
  • Severe cramps and mood swings during periods
  • Acne and hair fall during the PMS phase

Initial Medical Diagnosis:

Sneha visited Doctor, a gynecologist, after skipping her periods for three months. The following diagnostic steps and results were recorded:

Clinical Examination & Tests:

  • Pelvic Ultrasound: Mild PCOS (Polycystic Ovary Syndrome)

  • Hormonal Profile:

    • FSH/LH Ratio: Altered (LH > FSH)

    • Testosterone: Slightly elevated

    • Prolactin: Normal

  • Diagnosis: PCOS-induced Oligomenorrhea and Dysmenorrhea

Medical Treatment Plan:

The doctor emphasized that PCOS is reversible with consistent lifestyle and hormonal balancing techniques.

Medications Prescribed:

  • Oral Contraceptives (low dose): To regulate cycles
  • Metformin (500 mg/day): To manage insulin resistance
  • Vitamin D3 + Myo-inositol supplements: For hormonal balance
  • Antispasmodics: For menstrual cramps when needed

Dietary Recommendations:

  • Low-carb, high-fiber diet
  • Avoid refined sugar, dairy, and processed foods
  • Increase intake of leafy greens, flax seeds, and whole grains
  • Hydration: 2–3 liters of water daily

Introduction to Yoga Therapy:

Seeking a long-term natural healing path, Sneha enrolled in the Hormonal Balance Yoga Program, guided by a certified yoga therapist. The therapy focused on balancing the endocrine system, improving pelvic circulation, and reducing stress, which is key for managing PCOS and menstrual disorders.

Yoga Practice and Techniques:

Initial Phase (Weeks 1–4):

Goal: Reduce stress, stimulate pelvic organs, initiate hormonal balance

Asanas (Yoga Postures):

  • Baddha Konasana (Butterfly Pose): Improves blood flow to reproductive organs
  • Supta Baddha Konasana (Reclining Butterfly): Promotes relaxation and regulates hormones
  • Setu Bandhasana (Bridge Pose): Stimulates ovaries and thyroid
  • Balasana (Child’s Pose): Eases menstrual cramps and calms the nervous system

Pranayama:

  • Nadi Shodhana (Alternate Nostril Breathing): Balances hormones and reduces stress
  • Ujjayi Breath: Stimulates the thyroid and calms the nervous system

Mid-Phase (Weeks 5–12):

Goal: Deepen hormonal balance, strengthen pelvic muscles, support regular ovulation

New Asanas Added:

  • Ustrasana (Camel Pose): Opens the chest and stimulates the adrenal glands
  • Malasana (Garland Pose): Opens hips and enhances reproductive health
  • Ardha Matsyendrasana (Spinal Twist): Supports detox and improves digestion (important for hormonal balance)

Advanced Pranayama:

  • Bhramari (Bee Breath): Reduces PMS symptoms and anxiety
  • Agnisar Kriya: Stimulates abdominal organs and improves hormonal metabolism

Lifestyle Changes Integrated:

  • Regular meal times aligned with circadian rhythm
  • 8 hours of sleep with no screen time 1 hour before bed
  • Weekly journaling and mindfulness meditation
  • Use of natural herbs like Ashoka, Shatavari (with doctor’s approval)

Progress and Monitoring

After 3 Months:

  • Menstrual Cycle: Periods started arriving every 35–40 days without medication
  • Cramps: Reduced in severity; no need for antispasmodics
  • Mood Swings & PMS: Significantly reduced
  • Weight: Lost 4 kg (helped reduce insulin resistance)
  • Acne and Hair Fall: Started reducing with improved hormonal profile

After 6 Months:

  • Cycle Regularity: Consistent 28–32 day cycle
  • Medication: Discontinued oral contraceptives under doctor’s supervision
  • Ultrasound: Ovarian cysts reduced in size and number
  • Hormonal Profile: LH/FSH ratio normalized
  • Energy & Emotional Health: Improved concentration, mood stability, and better digestion

Conclusion:

Sneha’s complete turnaround from irregular, painful menstruation to a regular, healthy cycle underscores the potential of integrative treatment. With the continued practice of yoga and mindful living, she now experiences balanced hormones and overall well-being.

I am a certified yoga instructor with a deep passion for helping others connect with their bodies, calm their minds, and cultivate inner balance through mindful movement and breath. With 10 years of teaching experience and a background in [e.g., Hatha, Vinyasa, Restorative, or Yoga Therapy], I create inclusive, grounding, and empowering classes designed for all levels.