6 Yoga Poses To Get Regular Menstrual Cycle

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. Many yoga asanas help enhance digestion and blood flow during that time of the month.

A recent study found that yoga significantly reduced moderate to severe pain, breast tenderness, and abdominal swelling associated with the participant’s menstrual cycles. 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.

Moreover, yoga can help reduce mood swings by stabilizing your hormones and regularizing erratic menstrual cycles.

# 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.

- 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.

# 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.

- 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.

# 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.

- 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.

# 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.

- 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.

# 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.

- 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.

# 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.

- 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.