Yoga is one of the most effective methods to deal with irregular periods, menstrual pain, and muscle cramps. According to research, yoga can significantly reduce the risk of Premenstrual Syndrome (PMS) and associated problems such as abdominal cramps, bloating, headache, and anxiety.
Moreover, yoga is a proven way to combat body inflammation and regularize hormonal imbalance (one of the main reasons behind irregular menstruation cycle). So, regularly practicing yoga can be amazing to regulate the period abnormality and relieve the physical and emotional problems caused by delayed menstruation cycle.
Keep reading to know more!
What Causes Irregular Periods?
Usually, a normal menstrual cycle comprises of 28 days, however can occur between 21 to 35 days. You can say your period as ‘irregular’ if bleeding starts before 21 days or don’t occur for over 35 days of pervious cycle. There’re multiple reasons for periods abnormality, but the most common are:
- Hormonal imbalance
- Poly Cystic Ovary Syndrome (PCOS)
- Uterine fibroids
- Birth control Pills
- Stress or anxiety
- Thyroid gland disfuntionality
- Unhealthy food
- Sedentary lifestyle
- Side effects of certain medicines
Also Read: Yoga for PCOS
Best Yoga Poses for Regularizing Menstruation Cycle
Fish Pose (Matsyasana)
Fish pose effectively stimulates the belly organs by giving them extra strength and expansion. Matsayasana relieves your period cramps by making the belly muscles tougher. Follow the below-mentioned steps to perform fish pose yoga asana to treat the disturbed menstruation cycle.
- Lie down on the floor and allow your elbows to reach out to your waistline while keeping your hands under your buttock
- Bend your legs in a cross-legged pose making sure that your thighs and legs are in touch with the floor.
- Inhale and try to raise the upper parts of your body along with your head.
- Stay like that for a few minutes and exhale out the air while you relax your posture.
Bow Pose (Dhanurasana)
Dhanurasana is considered one of the most effective Hatha yoga pose for regularizing irregular period.
It is an excellent back stretching exercise that gives an entire stretch to back muscles. Moreover, Bow Pose can also improve the flexibility of the back muscles and strengthen the thighs and spinal cord.
It also ensures the proper functioning of reproductive organs and shedding unhealthy tummy fat.
- Lie down on the floor upside down. Inhale the air and start bending your legs in the backward direction.
- Expand your arms back and reach out to your ankles holding them such that your stomach carries all your body weight.
- Stay in this posture for 10 to 20 seconds and get back to normal position
- Repeat this yoga asana 5 to 6 times.
Downward Facing Dog Pose (Adho Mukha Svanasana)
Downward-Facing Dog Pose or Adho Mukha Svanasana helps you cope with the issues of irregularity in your menstruation. It provides an expansion in your abdominal muscles and improves the working of reproductive organs.
- Place palms and feet on the floor facing downward.
- Elevate your posture such that it forms a 90 angle. Your face must be in the downward direction.
- Keep the posture for 60 seconds.
- Breathe out slowly while returning to your actual position.
Garland Pose (Malasana)
This squatting yoga pose helps improves the functioning of the reproductive system. Garland pose aids in the proper flow of metabolic processes and bolsters the groin areas.
Malasana can also help relieve the signs of anxiety or irritation during menstruation phase.
- Do a deep squat such that your feet are hip-width apart.
- Expand your knees more than your torso
- Join your palms in front of you keeping your elbows in your inner thighs and expanding them
- Stay in the pose for a few minutes.
Camel Pose (Ustrasana)
Camel pose is very effective in the regulation of your menstrual cycle. This asana minimizes the cramps that follow your periods. Camel Pose is also involved in preventing the contraction of uterine muscles by stretching your abdomen. Moreover, it is also very beneficial to make your body flexible and improve your posture.
- Get down on your knees aligning your shoulders and knees.
- Stretch your posture in the backward direction and clutch your heels, dropping your head back.
- Stay there for almost 25 seconds before retaining your original position.
- Practice this twice or thrice.
Cobra Pose (Bhujangasana)
Bhujangasanacan helps you get rid of menstruation irregularity as it improves blood circulation and is adequate for the improvement digestive system.
The backbend pose can strengthen your muscles in the back and hip region, thus helping relax the body in severe body cramps during periods.
- Lay on your yoga mat upside down while keeping your legs close.
- Breathe in and elevate your posture from the front side with the help of your hands resting near your face.
- Stretching your neck, keep the position for a few minutes
- Practice this asana for 5 times
Butterfly Pose (Baddha Konasana)
The butterfly pose efficiently works to alleviate any menstrual problem. It is an effective yoga pose to open up the legs and pelvic floor. Baddha Konasana boosts blood circulation and relieves anxiety. Pregnant women who practice this asana are seen to have an easier and smoother delivery.
- Bend your knees while you sit on your yoga mat such that the soles of your feet touch each other.
- Holding your feet start flapping your thighs and make sure that your feet will not move.
- Do this asana for some minutes.
Seated Forward Bend Pose (Paschimottanasana)
Paschimottanasana helps deal with depression and anxiety linked to irregular periods. This asana is also associated with nullifying the symptoms of discomfort related to period and menopause.
- Keep your feet right in front of you while sitting on the yoga mat.
- Extend your body, bending toward the feet slowly and holding them with your hands.
- Stay in this posture for 20 seconds and return to your original position.
Can Yoga Relieve Bloating During Periods?
Stomach bloating, gas, and muscular cramps mostly commonly occur during periods. The main reason for all these signs can be hormonal disturbance. Bloating may cause discomfort and pain along with the feeling of heaviness in the abdomen. Gentle yoga poses can help alleviate bloating by relieving abdominal inflammation and stretched muscles.
Research reveals that yoga exercises can have a positive impact on reducing premenstrual signs such as pain, bloating and severe stress.
Concluding Remarks
Staying active during periods ensures relieve body inflammation due to proper blood circulation. Strenuous exercises and high-intensity strength training can worsen the signs of period pain and cramps. However, above-mentioned yoga asanas can be highly effective to relieve menstrual discomfort and to regulate delayed periods.
