Say Goodbye To Delayed Periods! Try These Yoga Poses For Regular Menstruation

It's natural to become worried if your period is significantly delayed, but it's essential to know that delayed periods can have many different causes, such as changes in your lifestyle or medication use. However, if your period is delayed every month, there may be an underlying health issue that requires a visit to your gynecologist.

Practising yoga can help regulate your menstrual cycle, especially if the delay is caused by lifestyle factors such as stress or changes in your eating habits. So, in this blog, we will focus on some of the best yoga for regular menstruation. We will also find out the connection between yoga and regular menstruation, providing instructions, highlighting target muscles, and elucidating the numerous benefits of this ancient discipline. 

Table Of Contents  

1. What Is Menstrual Health? 
2. Which Yoga Is Best For Regular Periods?  
3. Which Exercise Is Best For Regular Periods?  
4. Which Yoga Mudra For Regular Periods? 
5. Benefits Of Yoga For Menstrual Health  
6. Expert’s Advice  
7. The Final Say 
8. FAQs  
9. References 

What Is Menstrual Health?  

The menstrual cycle, or simply menstruation, is a natural process that occurs every 28-30 days in reproductive women, releasing an egg from the ovaries and preparing the uterus for pregnancy. However, if pregnancy does not happen, the lining of the uterus breaks down and sheds by releasing blood.

Menstrual health refers to complete mental, physical, and social well-being related to the menstrual cycle, not just the absence of disease. It also includes diagnosis, care, and treatment for discomforts or disorders and a positive and respectful environment across all levels. Additionally, it consists of the freedom to participate in all spheres of life without restrictions or exclusions related to the menstrual cycle. 

Also Read: Premenstrual Syndrome: PMS Symptoms, Causes And Treatment 

Which Yoga Is Best For Regular Periods? 

To keep your menstrual cycle on track and maintain its regularity, here are some of the best yoga poses to do: 

1. Balasana (Child's Pose)   

This yoga for regular menstruation helps relieve lower back tension and calms the nervous system. It engages all the muscles, thus improving pelvic area circulation. 

Its main target muscles include thighs, hips, and lower back stretches.  

Steps to Follow 

Sit back on your heels and put your hands on your knees, then lower your chest towards the floor by reaching your arms forward. Hold for 3-5 minutes, breathing deeply.    

2. Supta Baddha Konasana (Reclining Bound Angle Pose)   

Another good yoga for regular menstruation is “Supta Buddha Konasana”, as it promotes relaxation, improves blood circulation in the pelvic region, and stimulates abdominal organs. It majorly focuses on stretching the inner thighs and hips.  

Steps to Follow 

Bring the soles of your feet together, lie on your back, and let your knees fall open in a butterfly shape, making a triangle on both legs. Support your knees with blocks or blankets. Hold for 5-10 minutes, focusing on your breath.

3. Paschimottanasana (Seated Forward Bend)  

The next yoga pose helps to improve the discomfort with the menstrual pain. It relieves stress, calms the mind and stimulates the reproductive organs. Not only this, but it also works well with back and thigh pain.  Its main target muscles are the stretches of the pelvic region, hamstrings, and spine region.  

Steps to Follow 

Hinge at your hips, reach towards your toes, and sit with your legs stretched in front; hold for 1-3 minutes, breathing deeply.  

Also Read: Top 10 Potential Benefits Of Flax Seeds As A Superfood 

4. Bhujangasana (Cobra Pose) 

This yoga is for beginners who are experiencing irregular periods. It stimulates abdominal organs, helps regulate menstrual cycles, and improves digestion. It concentrates on the abdomen stretches, strengthening the back, and opening the chest.  

Steps to Follow 

Place your hands under your shoulders, lie on your stomach, and lift your chest, keeping your shoulders relaxed. Hold for 30 seconds to 1 minute.  

5. Cat-Cow Stretch  

This yoga poses for menstruation stretches the muscles in your lower back and releases tension in your tailbone, neck, and shoulders. It stretches your abdominal muscles, reduces menstrual cramps, and increases flexibility and spine strength.  

Steps to Follow 

In a tabletop position, start on your hands and knees. Arch your back, Inhale, and lift your head and tailbone (Cow Pose). Exhale, tuck your chin to your chest and round your spine, and (Cat Pose). Repeat for 1-3 minutes, syncing breath with movement.    

6. Viparita Karani (Legs Up the Wall Pose)  

This yoga posture can be helpful in relieving the feeling of heaviness in the legs, which is usually caused by cramps. Moreover, it's a relaxing and rejuvenating asana that can help you relieve stress and get rid of tension and tightness in your body. If you need more support, you can use a bolster or cushion to support your back. This posture is also known to reduce stress, improve circulation and calm the nervous system in the pelvic area. 

Steps to follow  

Swing your legs up against the wall and sit sideways next to a wall as you lie down on your back. Palms are facing up, so keep your arms by your sides. Relax in this pose for 5-15 minutes.   

Also Read: Top 9 Science-Backed Reasons To Add Sesame Seeds To Your Diet Plan 

Which Exercise Is Best For Regular Periods? 

Along with yoga poses, there are some exercises that are also good and support menstrual health. These include:   

1. Aerobic Exercise 

Regular exercise, including cycling, walking, swimming, and jogging, has been shown to improve overall fitness and promote menstrual health. Doing physical activity for at least 30 minutes five times a week can help you with many health issues like regulating hormones, reducing stress and maintaining weight. Also, exercise is beneficial for managing symptoms associated with menstruation, such as bloating, cramps, and mood changes. 

2. Strength Training  

Performing muscle-building exercises like planks, squats, lunges, and push-ups can stimulate menstrual cycles in women. These exercises are a form of strength training that involves using resistance bands and free weights to build muscle strength. By incorporating these exercises into your routine, you may be able to regulate your menstrual cycle and possibly accelerate the process. 

3. Pelvic Floor Exercises  

These exercises can be done discreetly and may positively affect reproductive health. Strengthening the pelvic floor muscles through exercises like Kegels may contribute to better pelvic health.    

Which Yoga Mudra For Regular Periods? 

One such mudra that is often associated with reproductive health is the Yoni Mudra. It is usually practised to promote reproductive health. While practising Yoni Mudra, it's essential to approach it with an open mind and consider it part of a holistic approach to well-being.  

This mudra helps balance hormones and connect with the energy of the sacral chakra. If you are experiencing irregular periods, hormonal imbalances, or reproductive health issues, then follow this Yoni mudra consistently with the proper guidance of a healthcare professional to get better results.  

Steps to Follow 

• Bring your palms together in a prayer position and sit comfortably in meditation.  
• Hold your hands in front of your chest; interlace the fingers, leaving the index fingers pointing upward and creating a triangle shape with your fingers.  
• Take deep, slow breaths by focusing your attention on the pelvic area.  

Benefits Of Yoga For Menstrual Health   

Here are some of the benefits of yoga for menstrual health 

Expert’s Advice  

As an expert, I would advise you to include regular yoga in your fitness routine, as it can improve your overall internal and external functions. You can practice yoga poses, exercises and mudras to keep your menstrual health at its best. Plus, having a nutritious and balanced diet and natural supplements like hing oil capsules also works well to get regular periods. Although the yoga mentioned for regular menstruation is safe and effective, doing it under an expert's guidance will be best to prevent any consequences. 

                                                                                                                                           Akshata Gandevikar   

The Final Say  

Although Periods come with much pain and discomfort, following healthy practices, such as yoga for menstruation and exercise, can prevent them. Similarly, giving yourself 20 minutes daily to perform simple to moderate exercise can also help you ease your period discomfort. Plus, eating healthy or taking natural supplements can also benefit and relieve your body. To learn more about health and supplements, you can visit Toneop Care!