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Yoga is one of the most effective ways to deal with menstrual pain, and not just because it’s a natural form of exercise that improves your flow and flexibility.
A meta-analysis of 15 studies published in the Journal of Alternative and Complementary Medicine concluded that regularly practicing yoga throughout the month, even during your period, can improve your menstrual cycle in a variety of ways. (1) Many yoga asanas help enhance digestion and blood flow during that time of the month. (1)
A recent study found that yoga significantly reduced moderate to severe pain, breast tenderness, and abdominal swelling associated with the participant’s menstrual cycles. (2)
Another study found that women who added yoga to their normal routine two times per week for 12 weeks had significant improvement in menstrual pain, physical fitness, and quality of life. (3) Moreover, yoga can help reduce mood swings by stabilizing your hormones and regularizing erratic menstrual cycles.
Yoga Poses to Regularize Your Periods
People who take a lot of stress tend to suffer from irregular and more discomforting periods. This is because high stress levels can disrupt your hormonal balance, aggravate inflammation to cause more painful cramps, worsen depression, and trigger anxiety and sleep disturbances. (4)
Yoga is a great stress buster. If practiced regularly, it can significantly reduce all these physical and emotional symptoms and stabilize your overall cycle.
Yoga calms things down in your brain and body by easing the overactive systems, through positive coping mechanisms such as deep breathing and mindfulness. These meditative exercises push you to center your energies and concentrate on your breathing. Focusing within helps take your mind off the stresses of daily life and your menstrual pain. (5)
A 2013 study conducted on 126 women showed that 35–40 minutes of yoga, 5 days a week for 6 months, brought down the levels of certain hormones related to irregular periods. (6)
Yoga is especially recommended for women with primary dysmenorrhea, which is characterized by severe pain before and during menstruation.
Yoga Poses for a Healthy Menstrual Cycle
Try these yoga poses to make your periods more comfortable and regular.
1. Bow pose (Dhanurasana)
The bow pose is a back-bend pose that stretches out and strengthens your back, stimulates your reproductive organs, and eases menstrual pain.
How to do it:
- Lie down on a yoga mat flat on your stomach.
- Take in a deep breath and slowly bend your legs backward.
- Raise your arms backward to hold your ankles such that the weight of your body falls on your torso.
- Hold this pose for about 20 seconds before returning to the starting position.
- Repeat this pose 4–5 times.
2. Camel pose (Ustrasana)
The camel pose can get a little uncomfortable to perform during your periods, but the results are truly worth the effort.
It involves stretching your abdomen, which will straighten out your uterine muscles and keep them from contracting. These muscle contractions are the reason behind menstrual cramps and can be greatly controlled through this simple exercise.
In addition, the camel pose gives your spine a good stretch and thereby relieves mild lower back pain.
How to do it:
- Kneel on the floor, keeping your shoulders and knees in perfect alignment. Bend your body backward to hold your heels.
- Push your hips forward and tilt your head back.
- Hold this position for about 25 seconds before returning to the starting position.
- Repeat this exercise a couple of times.
3. Cobra pose (Bhujangasana)
The cobra pose is good for relieving headaches that occur before or during menstrual periods. It does so by stimulating blood circulation. This backbend pose also helps strengthen and loosen the stiff muscles in your back and hips.
How to do it:
- Lie down on the yoga mat flat on your stomach.
- Join your legs together and place your palms on the ground next to your face.
- Inhale and lift your upper body with the support of your arms.
- Stretch out your neck as much as possible.
- Hold this pose for a few minutes, and then return to the starting position.
- Repeat this pose at least 5 times.
4. Garland pose (Malasana)
The garland pose helps alleviate back pain and cramping by widening the pelvic opening. This helps to reduce any congestion. This pose is also beneficial for balancing emotions that may cause irritability, mood swings, depression, anxiety, or anger.
How to do it:
- Squat down deep, keeping your feet hip-width apart.
- Spread your knees wider than your torso.
- Join your palms in a namaste position.
- Place your elbows on the inner thighs and stretch them.
- Hold this position for a few minutes before returning to the starting point.
5. Butterfly pose (Baddha Konasana)
The butterfly pose is a bound angle pose that employs the force of gravity to stimulate the downward flow of energy and blood to the groin. This helps relieve menstrual cramps and the associated fatigue.
This pose also relaxes and recharges your mind by calming your nervous system and provides a much-needed energy boost. Moreover, it stretches out your hips to ease menstrual discomfort.
How to do it:
- Sit down on your yoga mat with your spine straight and your legs stretched out.
- Bend your knees to join the soles of your feet.
- Bring your joint feet as close to the pelvis as possible.
- Hold your feet tightly so that they don’t move, and start flapping your thighs up and down.
- Do this for a couple of minutes.
6. Reclining twist pose (Jathara Parivartanasana)
One of the most popular poses for dealing with menstrual pain is the reclining twist. It feels good and has great health benefits.
For beginners, your back and hips will get a good stretch (which is much needed if you’re dealing with aches and pains from your period). And your digestive organs are getting just as much stimulation due to the fresh blood flow from this pose.
How to do it:
- Lie down on the yoga mat flat on your back with your hands stretched out on each side and your palms to the ground.
- Bend your left knee upward, and then tilt it over the right flat knee.
- Turn your head to the left, and bring your right arm to hold the left knee.
- Maintain this position for 5 or more breaths.
- Bring your left leg back to the ground.
- Repeat the pose with your right knee, bending over the left one.
- Repeat this pose 5–10 times on each side.
7. Wide-leg forward fold (Upavistha Konasana)
Forward folds bring energy to the pelvic bowl and uterus, and a wide-legged variation will support in opening the hips for easier blood flow.
How to do it:
Start with the foundational mountain pose:
- Stand with your spine erect and your feet 3–4 feet apart such that your body weight falls equally on both legs.
- Draw in a deep breath, raise your arms over your head to join your hands, interlocking your fingers, and then turn your palms upside.
- Lift your shoulders toward your ears, and then roll them back and down while releasing your breath. This will help open up your chest and erect your spine.
- Relax your facial muscles and eyes while keeping a steady gaze forward.
- Return to the starting position.
Now perform the wide-leg forward fold:
- Spread your feet wide apart and ground them firmly on the floor.
- Keeping your spine straight, exhale forward and place your palms on the ground in straight alignment with your shoulders.
- Bend your elbows toward the back to move your hands back toward the hip without rounding your back.
- Your forearms should be at a right angle to the floor, while your upper arms should be parallel to it.
- With the support of your arms, bring your forehead down to touch the floor.
- Push your weight into the feet, stretching your legs.
- Hold this position for 5–10 breaths.
- Slowly raise your head and bring your hands through your waist while pressing down strong on your feet to return to the standing position.
8. Child’s pose (Balasana)
The child’s pose helps properly align the spine to take the pressure off it and relieve back pain.
It has a calming effect on your mind too, which is great for stress management and mood improvement. Keeping stress under control is one of the key prerequisites for regular and comfortable periods.
How to do it:
- Kneel on the yoga mat with your big toes touching each other and your knees spread as wide as your hips.
- Place your palms on your thighs.
- While exhaling, slowly lower your belly between your knees and touch your forehead on the floor.
- Stretch out your arms in front with the palms resting on the floor.
- Relax your shoulders, jaw, and eyes.
- Stay in this position for as long as you need to feel adequately relaxed.
9. Corpse pose (Savasana)
The resting corpse pose relaxes your body and mind. It regulates the breathing and helps your mind get distracted from the menstrual pain, thus alleviating the menstrual cramps.
How to do it:
- Lie flat on your back with your legs comfortably apart and your toes facing sideward.
- Place your arms beside your body but at a little distance, with your palms open and facing upward.
- Gradually move your attention to the different parts of your body as you try to relax them one by one through gentle but deep breathing.
10. Inverted leg pose (Viparita Karani)
The inverted leg pose helps you feel better physically, mentally, and emotionally during discomforting menstrual periods. It enhances blood circulation, lowers blood pressure, improves energy levels, facilitates digestion, and relaxes the nervous system.
Menstrual discomfort can make it difficult for you to concentrate, but this pose can help center your mind to enhance your creative thinking and problem-solving abilities.
Lastly, the inverted leg pose can help pull you out of depressive episodes, angst, and mood swings that are common during menstrual periods.
How to do it:
- Lie down flat on your back with your feet to a wall.
- Prop your legs up against the wall such that they are vertically above the hips.
- Close your eyes and breathe deeply in and out of your nose.
- Slowly shift your focus from one part of the body to another to help them relax while staying in this pose for 10–15 minutes.
- To release the pose, bend your knees and slowly push your body away from the wall.
11. Head to knee forward bend (Janu Sirsasana)
The stimulating effect that forward bends have on the abdominal and reproductive muscles is unparalleled. No matter how you modify it, head to knee forward bends support your digestive and reproductive systems and relieves menstrual cramps.
How to do it:
- Sit on the floor with your legs extended straight in front.
- Place the sole of your left foot against the inner side of your right thigh.
- Lower your erect torso over your extended right leg by angling your pelvis forward without rounding your lower back.
- Keep your right foot stretched out while pushing down the back of your right thigh into the ground.
- Bend forward to the extent that you are comfortable and then keep your spine straight and neck elongated in this active position.
- Holding your foot while bending forward can provide extra support. But if your hands don’t reach your foot, you may hold on to your ankle or calf or place your hands on the floor.
- Stretch out your spine with every inhale, and ever deepen the forward bend every time your release your breath.
- Maintain this pose for 5–10 breaths.
- Straighten your legs, shake them out, and repeat the pose on the other side.
12. Reclining bound angle pose (Supta Baddha Konasana)
The reclining bound angle pose relaxes your abdominal muscles as you’re leaning back into the pose, and this can help ease cramping.
How to do it:
- Lie flat on your back with your legs stretched out and hands by your sides.
- Bend both your knees and join the soles of both feet together at the center.
- Dig your feet into the ground.
- Extend your hand outward while slowly inhaling and exhaling.
- Maintain this pose for a couple of seconds and try to relax before returning to the starting position.
- Repeat this pose 5–10 times.
Yoga Poses to Induce Immediate Periods
My professional opinion is always this: your body knows best. It is normal to have cycles that vary in length (by a few days), so have patience if you’re a few days late.
To support your body in preparation to bleed, practice any of the poses that open the hips for better blood flow, such as the wide-leg forward fold or garland pose. Twists also help to stimulate the pelvic muscles.
Yoga Poses to Cope With Period Problems
The following yoga poses can help relieve the symptoms associated with specific menstrual problems such as polycystic ovary syndrome (PCOS) and endometriosis:
1. Butterfly pose
The butterfly pose is known to regulate the function of the ovaries and the menstrual cycle. (7)
2. Boat pose
The boat pose works on the muscles and organs located in the abdominal cavity. It also helps correct abnormal thyroid function, which aggravates menstrual distress, especially in women with PCOS.
How to do it:
- Sit on the mat with your knees bent upward and your feet flat on the ground.
- Lift your feet in the air while keeping your knees bent and your legs parallel to the floor. This is known as the half boat pose.
- Try to straighten your legs to a 45° angle without losing the balance of your upper body.
- Drop your shoulders back and extend your arms almost parallel to the ground with your palms facing up.
- Try to balance your body weight on your sitting bones.
- Stay in this position for at least 5 breaths.
- Release your legs while exhaling. Then inhale and sit up.
3. Lotus pose
The lotus pose stimulates the pelvic girdle to ease menstrual discomfort.
How to do it:
- Sit on the ground or a mat with your back straight and legs stretched out in front.
- Bend your right knee to place it on the left thigh.
- Bend your left knee to place it on the right thigh.
- After crossing your legs, place your hands on your knees in a mudra position.
- Take several gentle but deep breaths in this position while keeping your head and spine erect.
4. Bridge pose
The bridge pose helps regulate thyroid function, which is usually haywire in women with PCOS, leading to painful and irregular periods. It is also known to stimulate the reproductive organs that lie in the abdominal cavity. (8)
How to do it:
- Lie on your back and bend both your knees, keeping your feet hip-width apart with your soles touching the ground.
- Place your arms beside the body with your palms on the floor and your fingertips lightly touching the heels.
- Dig your feet into the floor, inhale and raise your hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip-width apart.
- Lift your chest up with the support of your arms and shoulders. Engage the legs, buttocks, and mula bandha to elevate the pelvis even higher.
- Take 4–8 deep, gentle breaths while holding this position, and then release your breath while slowly bringing the spine back to the ground.
5. Locust pose
The locust pose stimulates the ovaries and uterus. It is also known to help with diabetes, a common complication of PCOS. (9)
How to do it:
- Lie on your stomach with your arms by your sides and your forehead and chin touching the mat.
- Gently push down your pubic bone into the ground to extend your lower back, and suck in your navel toward the spine as you exhale.
- Engage your leg muscles.
- Take a deep breath and lift your head, torso, arms, and legs off the floor while firming your shoulder blades onto your back to open up your chest. The body is pulled out in all directions while all the weight falls on the pubic bone resting on the ground.
- Try to join your elevated feet but they need not touch and remain hip-width apart. The idea is to flex the leg muscles.
- Maintain this position for 5 steady and calm breaths.
- Release the pose while exhaling, and return to the starting position.
- Repeat another two times.
Yoga Poses That Should Not Be Done During Periods
Each woman should decide which practice is appropriate for her body. It is important to listen to your body during this time. (10) Each woman looks at menstruation and the need for her body and soul differently.
Poses such as inversions should not be done as they may affect the expulsion of the menstrual blood. The reason why inversions are inadvisable during periods is that the energy flows downward in the body at this time. This energy, called apana-vayu, naturally helps to move the urine and blood safely out of our bodies. Thus, practicing inversions may negatively affect this energy flow.
Some poses to avoid while bleeding are:
- Shoulder stand (salamba sarvangasana)
- Headstand (salamba sirsasana)
- Handstand (adho mukha vrksasana)
- Full wheel pose (urdhva dhanurasana)
Also, it’s risky to practice “hot yoga” during this time as it may cause or aggravate the very symptoms you are trying to avoid or alleviate.
Final Word
Women are told to take things easy during their period, but that does not mean that they shouldn’t exercise at all. Staying active during your menstrual period can help improve blood circulation, stretch your muscles, and relieve inflammation.
However, high-intensity strength training or cardio can be too strenuous and make things even more uncomfortable, so it’s best to do lightweight exercises. Yoga is the ideal exercise for this time of the month as it can work out the entire body without overexerting it.
If you are not up for complicated yoga poses, doing a bit of deep breathing and gentle stretching throughout your period should suffice to relieve your menstrual discomfort.
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