#PMS · Yoga During PMS · 3 Adjustments
- Elliot Arifin
- Aug 5
- 1 min read
Biomekanik dasar · Luteal Phase
HORMONAL + PHYSICAL CHANGES
PROGESTERON tinggi:
- Ligamen dan otot MORE STIFF (bukan lax)
- Basal body temperature elevated
- Fatigue lebih tinggi
PMS SYMPTOMS:
- Water retention, bloating
- Breast tenderness
- Mood shifts
- Inflammation slightly higher
The 3 adjustments
Adjustment 1 · Reduce Intensity 30%
Body kamu LESS flexible di PMS (progesteron effect)
Push flexibility yang sama tiap hari = ngasal
Risk cedera naik pas fase yang salah
Accept range yang lebih kecil temporary
Adjustment 2 · Extend Warm-Up 5-10 Menit
Muscles more stiff · butuh prep lebih lama
Skip warm-up = injury di pose yang biasa lu bisa
Sun salutation slow · 5-10 breath per pose
Gentle mobility work first
Adjustment 3 · Skip Hot Yoga · Prioritize Hip Openers
Body temp udah naik · adding heat = fatigue drop
Hot yoga di PMS = mood drop lebih cepat
Instead: hip openers + breath work · release pelvic tension proactively
Yin yoga OR gentle vinyasa lebih cocok
Practice schedule · Cycle-Aware
MONTHLY PROTOCOL
Day 1-5 (menstruasi): restorative, gentle
Day 6-14 (folikuler): mobility, exploration, peak strength
Day 15-24 (early luteal): stability focus
Day 25-28 (PMS): reduce intensity 30% · hip openers · breath work
Indikator progress
Practice feels sustainable di setiap fase
Mood swings di PMS berkurang
Cramping less severe pas menstruasi start
Injury frequency turun
Body awareness naik di cycle
Related library topics
#CEWEK · Female-specific biomekanik foundation
#MENSTRUASI · Cycle-aware practice guide
#REST · Recovery protocols
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