Menstrual cycles occur every month and every woman has different cycles and problems related to it. Some experience Premenstrual syndrome (PMS) which is cramping or fatigue before the date of the period. While some others experience headaches or loss of appetite during periods. So, all these issues also indicate that taking care of our body and fitness is important to overcome these problems. In this article, you will read about yoga poses to regulate menstruation problems, which will explain what you can do to overcome these menstrual issues.

Yoga – A boon for women

Experts recommend that yoga helps women to address all the multiple problems they come across in their lifetimes such as menstruation, delivery issues, hormonal imbalance, and stress. Moreover, women are expected to multi-task which is not possible without having good health and peace of mind. Not just maintaining a good body, yoga helps women to nourish their minds and soul. Below mentioned yoga poses to regulate menstruation problems if practiced regularly will make a positive difference in every women’s life.

Best yoga poses to regulate menstruation problems

During periods if you miss your workout routine because of pains and discomfort, switch to easy yoga poses that provide relief.

Many women may have thought if they can practice yoga while menstruating or not. The answer is yes, you can perform yoga during menstruation to gain inner strength and calmness. However, you don’t have to be tough with yourself first, you have to listen to your body if your body allows you then you can practice yoga, if not you can take daybreak. 


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  1. Marjariasana (Cat pose) –

This asana will help to stretch back and abdomen muscles which will ease the periods’ cramps.

Cat pose

How to do:

  • Be in a tabletop position and your arms should be perpendicular to the floor.
  • Look straight. As you inhale, raise your face and your hips and navel down.
  • Then you exhale and take your face down and navel and hips up.
  • You can repeat this asana 10 times.

 Uttanasana (Standing forward bend) –

  1. This asana will help to loosen your hamstrings which is effective to ease the pain in your legs. This asana also helps to improve blood circulation in the body which prevents fatigue

Uttanasana

How to do:

  • Stand straight and bend forward.
  • Try if you can touch your toes without bending your knees.
  • Look straight and be in this position for 10 seconds.

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     3. Shishuasana(Child pose)

This asana focuses on the lower back muscles and helps in relaxing the mind which prevents headaches and feelings of vomiting. 

Child pose

How to do:

  • Sit on your heels with your back straight.
  • Bend forward and touch the ground with your forehead.
  • Keeps your arms on the front side of your body with your palms facing down.

 Setu Bandha Sarvangasana (Bridge pose)

This asana helps in relieving periods of cramps, especially in the lower abdomen, and also stretches back muscles.

Bridges-exercise

 

How to do:

  • Lie down on your back inhale and bend your knees and exhale. Make sure that your heels are closer to your hips.
  • Lift your waist and keep your hands aside your body facing your palms down. You can be in this position for 10 seconds.


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  5.  Bhujangasana (Cobra pose)

The cobra pose is good for digestion and reproductive organs. This also improves blood circulation in the body.The-Cobra-Pose-450x428

How to do:

  • Lie down on your stomach.
  • Keep your legs closed and your palms should be flat.
  • Raise your upper body, your navel should touch the ground.
  • Try to stretch your neck and be in this position for 20 seconds.

FAQs related to Yoga for Menstruation

Q Can yoga asanas regulate irregular periods?

Yes, yoga can cure irregular periods, heavy blood flow, related pains, and disorders.

Q  Can I perform Surya namaskar during periods?

In case you experience heavy flow or severe pain, then it is better to avoid Surya namaskar. Otherwise, you may do but slowly. It should not be done in a hasty manner.

Q Which yoga poses to avoid during periods?

The poses which involve inversions such as boat pose, plow pose, feathered peacock pose, heron pose, shoulder stand, headstand, upward abdominal lock, and standing forward bend must be avoided during periods. Also, one should avoid such pranayama that strains the abdomen particularly Kapalbhati and those involving Kumbakhs and bandhas.

 

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References-

https://www.artofliving.org/in-en/yoga-for-women/yoga-women

https://www.shape.com.sg/fitness/7-best-yoga-poses-to-do-during-your-period/

https://www.yogajournal.com/poses/contraindications-modifications/menstruation-contraindications-modifications