Yoga for Menstruation 

Menstruation is the loss of the uterine lining in women on a monthly basis. During the menstrual cycle, many women have painful menstruation or dysmenorrhea. Menstrual pain occurs before or during menstruation. Adolescence is a time of various changes, including biological, psychological, and social. The maturation of sexual organ function occurs during adolescence, or puberty, Adolescent women reach puberty when their first period occurs (1). Yoga can massively help women and is beneficial during the pre and post menstrual stages. In this article we’ll share using science backed techniques on Yoga that can help with issues around mesntrual cycles.

Menstrual Problems – Cycle of Menstruation & Irregular Menstrual Cycle Issues

Menstruation starts around the age of 14. It lasts till roughly forty-five years old (menopause). Individual differences can add or subtract two to four years. This cycle’s regularity reflects wellness. The cycle is halted during pregnancy and for 3-4 months following delivery (1).

An irregular menstrual cycle can cause polymenorrhea (frequent periods of less than 21 days), oligomenorrhea (rare periods of 35 days or more), and amenorrhea (absence of menstruation for more than 35 days) (absence of periods for more than 60 days in a woman of reproductive age: physiologically occurring during pregnancy and breastfeeding). On top of that, there is dysmenorrhea (menstrual cramps or unpleasant menstruation) and irregular periods (hypomenorrhea, hypomenorrhea, etc) (an abnormally heavy and or prolonged menstrual period). Many females experience nausea, anxiety, melancholy, weariness, and fatigue during their reproductive lifetimes (1, 2).

Period pain, unusually heavy or light bleed, delayed menarche, and missed periods are all symptoms of menstrual disorder. It is one of the most prevalent issues among women of reproductive age. Menstrual abnormalities include excessive or sparse flow, among others (3).

Imbalances in menstruation are linked to psychological issues such as stress, depression, and loss of attention. Disruption of the menstrual cycle by physical or psychological issues. An adolescent girl’s regular menstrual cycle is common (4).

It depends on the woman’s hormonal patterns and menstrual history and how irregular periods manifest. Infrequent menstrual cycles (oligomenorrhea), too frequent periods (Polymenorrhoea), skipped periods (Amenorrhea), abnormal bleeding duration (Menorrhea), blood clots, changes in blood flow extremely strong or light bleeding are all symptoms of oligomenorrhea. Patients with irregular menstrual cycles, obesity, or infertility are more prone to depression and anxiety. On the contrary, it reduces the quality of life and causes family and job dysfunction (5, 6).

How Yoga can help with Menstruation 

According to serval studies, Yoga was proven to be useful in decreasing the course of menstrual abnormalities. A yoga training intervention schedule is useful for women with irregular menstruation issues. Also, women who practiced yoga twice a week for twelve weeks reported reduced menstruation pain, improved fitness, and overall better health.

Positive Impact of Yoga training intervention on menstrual disorders

Yoga’s popularity around the world, as well as its medical benefits, has grown in recent years as interest in alternative and complementary medicine has grown. Yoga is used as part of a comprehensive fitness program to improve general health, reduce stress, improve flexibility, strengthen muscle, and treat some physical ailments such as chronic pain. Menstrual pain, stomach swelling, and breast tenderness were found to be greatly reduced by yoga, according to a research study (7).

Yogic intervention can help women with menstrual disorders reduce somatoform symptoms.

A pilot randomized research of Yoga Nidra as a therapy for menstruation problems with somatoform symptoms is being conducted. Yoga Nidra was discovered to be a promising intervention for psychosomatic issues as a result of this study. It is both cost-effective and simple to put into practice. The findings indicate that patients with menstruation disorder can have their somatoform symptoms reduced by learning and implementing a program based on Yogic intervention (Yoga Nidra) (4).

Yoga can help reduce PMS symptoms by relieving stress and other discomforts

According to medical theory, pain can be represented as a spiral: pain/tension/fear/pain. Stress is influenced by the relaxation component of therapy; fear is affected by the suggestion component of therapy. Research has found that yoga can help alleviate pain by assisting the brain’s pain center in regulating the rate-controlling mechanism located in the spinal cord and the secretion of natural painkillers in the body (8).

When menstruation happens regularly and without severe discomfort, exhaustion, or blood loss, it is considered to be a sign of excellent health in a woman. During menstruation, the majority of women continue their normal activities. Although strong emotions and violent shock can cause damage to the female sexual gland, which can cause menstruation to stop or start suddenly or even cause permanent impotence, the irregularity of menstruation is sometimes caused by a lack of physical fitness, physical inactivity, and an unhealthy lifestyle.

Since Yoga is widely acknowledged as a healthy system of lifestyle that promotes hormonal balance while improving a state of homeostasis, it was expected that Yoga would be more effective in controlling menstrual difficulties in low-fit college women (9).

According to Chinese medical philosophy, stagnant Liver-Qi causes women’s blood to stagnate in the uterus, resulting in painful periods. Among the possible explanations for this notion by Chinese medical philosophy is that yoga promotes relaxation, reduces tension, and improves circulation (10).

Yoga is Beneficial for Treatment Of Primary Dysmenorrhea

Primary dysmenorrhea affects 50% of female adolescents and is frequent in reproductive-age women. The Cobra, Cat, and Fish Poses were tested for their ability to alleviate primary dysmenorrhea severity and duration. Each group was assessed for three cycles. In the first cycle, participants were just required to fill out a questionnaire on their menstrual features. The experimental group then requested individuals to execute yoga poses during the luteal phase and complete a menstrual characteristics questionnaire during menstruation. The control group only had to complete a menstrual characteristics questionnaire during menstruation. In the post-test, compared to the pretest, there was a significant difference in pain severity and duration in the yoga group. The experimental group’s pain intensity and duration were significantly different from the control group’s. Yoga has been shown to reduce the intensity and duration of primary dysmenorrhea in women. According to the research, yoga poses are both safe and simple (11).

Yoga is Beneficial for Premenstrual Symptoms in Female Workers

A research study on Premenstrual symptoms in female employees was conducted. Researchers found that female employees who participated in a short-term yoga exercise intervention experienced fewer physical premenstrual symptoms, which were connected with a lower likelihood of experiencing menstrual discomfort. As a result, regular exercise, such as yoga, can help reduce premenstrual distress and enhance women’s health (12).

Yoga is Beneficial for both Premenstrual and Postmenstrual Stages

Yoga has been reported to be helpful in various psychosomatic diseases, including premenstrual stress, which affects 75% of women of reproductive age. When comparing the premenstrual phase to the postmenstrual phase in young healthy females, the results of the study demonstrate that there is a considerable modification in autonomic functioning and psychological status in the premenstrual period. Regular yoga practice has also been shown to have positive benefits on both phases of the menstrual cycle by promoting parasympathodominance and psychological well-being, which is most likely due to the balance of the neuro-endocrine pathway (13).

Yoga Poses, Breathing Exercises for Menstruation 

Non-steroidal anti-inflammatory medications (NSAIDs) are commonly used in the treatment of dysmenorrhea. Adequate rest and frequent exercise (particularly walking) can help alleviate pain, as well as massage and warm abdominal compresses.

Yoga One of the areas of the body that can benefit from breathing exercises is the abdominal region. This helps alleviate the pain associated with menstruation. Stretching, bending, focussing, pressing, breathing, strength, endurance, balance, and appreciation are all included in the practice of yoga, which is actually a collection of these and other exercises. Because it solely utilizes the muscular and respiratory systems, as well as the breath, yoga can be practiced at any time and without the use of any special equipment. Improved blood flow is one of the primary goals of yoga (13).

Yoga Nidra

Yoga Nidra can help you relax and manage stress in difficult times. Yoga reduced backache, arm and leg discomfort, migraines, nausea, irregular menstruation, and dysmenorrhea (4).

How To Practice – Yoga Nidra techniques are as follows:

1. Prepare for Yoga Nidra: Lie on your back on the floor in savasana. The torso should be straight from head to toe, legs slightly apart, arms out from the body, palms upwards. No bodily movement is allowed during Yoga Nidra (patient maintains eyes closed until told to open) (pause). Take a deep breath and exhale the day’s troubles and worries. In the practice that follows, you will learn to relax your body. During Yoga Nidra, you only need to listen to the instructor’s voice (pause)
2. Relaxation: Focus on the body and become aware of the need of full stillness (pause). Develop body awareness from head to toes and mentally repeat the phrase O-o-o-m-m-m. Regain total calm and awareness of the whole body. Oooo (pause)
3. Resolve: Now is the time to resolve. The resolve should be short, positive, and said three times with awareness, feeling, and emphasis. Your Yoga Nidra resolution is bound to come true in your life (pause)
4. Rotation of consciousness: Moving fast from one region of the body to another (pause) is the first step in rotating consciousness. Mentally repeat the part while focusing on that bodily component. Recognize the right, left, back, front, and important portions (pause)
5. Breathing: Take note of your breath. Counting breaths with navel, chest, throat, and nostril awareness; each 27 to 1
6. Image visualization: Stop counting and exhaling; we’re ready to visualize. Various things will be named, and you should strive to visualize them on all levels of feelings, consciousness, emotions, and imagination.
7. Resolve: Now is the moment to renew your resolve. Then, three times with full awareness and feeling, repeat your initial resolve (pause)
8. Finish: Relax all efforts, draw your attention outside, and notice your breath (pause), natural breath, body, and breathing (pause). Your body is comfortable on the floor and you are breathing deeply. Develop body awareness from head to toes and mentally say Oooo (pause). Please do not rush. Get up and move. When you are fully awake, slowly sit up and open your eyes. Yoga Nidra is now complete.

Sukshma Vyayama (Micro-exercises) (5 minutes)

Yogic Sukshma Vyayama practices are considered to be particularly powerful because they awaken the subtle pranic body. Their benefits include memory, cognition, willpower, and sensory enhancement. As a result, many of these activities are done before beginning to meditate. No asana practice is required for these moves (13, 14, 15).

If you have an injury, practice with caution. Consult your doctor before beginning such physical activity.

Griva Sakti Vikasaka

This help in strengthening the neck.

How To Practice

Maintain a straight posture by keeping your feet together.

Griva Shakti Vikasaka Practice 1

1. Turn your head jerkily towards your right, then left shoulders.
2. Jerk your head forward, then backward. It should return to the nape of your neck. Forward, your chin should meet the sternum.
3. Then repeat the exercises 10 times with normal breathing.

Griva Shakti Vikasaka Practice 2

1. Keep your chin in and alternately rotate your head left to right and right to left.
2. Continue to breathe normally.
3. Make your ear contact your shoulder, but don’t raise your shoulder.

Griva Shakti Vikasaka Practice 3

1. Inhale and exhale via the nose, highlighting the neck veins.
2. Inhale and exhale with your stomach out.
3. Beginners should repeat this exercise 25 times before moving on.

Vaksa-Sthala Sakti Vikasaka

This helps in strengthening the chest & various chest conditions. The chest grows and strengthens. This activity can help treat TB, asthma, and chronic bronchitis. This exercise has a tonic impact on the heart and should be done for five minutes every morning.

How To Practice

1. Stand with your feet together and your body straight. Closed palms, arms by your sides.
2. Swing your arms back in a semi-circle.
3. Inhale through the nose and lean back as much as you can.
4. Slowly exhale while returning to the starting posture. Initially five times.

Udara Sakti Vikasaka

This helps in strengthening the abdominal muscles.

How To Practice

Udara-Sakthi-Vikasaka – 1

1. Stand tall with your feet together and your neck 1 inch higher than normal.  
2. Extend your abdomen by breathing quickly and deeply through your nose (Bellows effect), then constrict it while exhaling.
3. To begin, repeat 25 times. It is critical to take special care to fully distend and compress the abdomen; inhaling and exhaling should be coordinated.

Udara-Sakthi-Vikasaka – 2

1. Stand erect with your feet close together. Bend your upper body forward at a 60-degree angle and lay your hands on your hips with the fingers at the back and the thumbs in front.
2. Practice ‘A’: Sharply inhale and exhale through the nose (Bellows effect), distending and contracting your abdomen at the same time. To begin, repeat 25 times.
3. Practice ‘B’: Do the same thing with your hands on your thighs.

Kati Sakti Vikasaka

This help in strengthening the muscles of the back.

How To Practice

Kati Sakti Vikasaka – 1

1. Stand with your feet together and your back straight, and clench your right hand into a fist with the thumb tucked in.
2. Take a deep breath through your nostrils while bending your body back as far as you possibly can. Continue to hold this position for a few moments.
3. Then, as you exhale, lean forward and try to bring your knees up to your ears with your head.
4. This procedure should be repeated multiple times. To begin with, count five times.

Kati Sakti Vikasaka – 2

1. Stand with your feet together and your back straight. As you hold it behind your back, place your left hand on the right wrist so that both hands are in touch with your back. (The same as above, with the exception that the left hand should be formed into a fist and the right hand, should be resting on the right wrist).

After maintaining posture, repeat the same as Exercise ‘ Kati Sakti Vikasaka – 1’.

1. Stand with your feet together and your back straight, and clench your right hand into a fist with the thumb tucked in.
2. Take a deep breath through your nostrils while bending your body back as far as you possibly can. Continue to hold this position for a few moments.
3. Then, as you exhale, lean forward and try to bring your knees up to your ears with your head.
4. This procedure should be repeated multiple times. To begin with, count five times.

Skandha tatha Bahu Mool Sakti Vikasaka

This helps in strengthening the muscle of the shoulder blades and shoulder joints.

How To Practice

1. Your mouth will be pouting and your cheeks will be blowing out. Suck in the air and hold your breath with your chin on the sternal notch, while your chin rests on your chest.
2. Pump up and down with your shoulders, keeping your back straight, in a pumping motion while keeping your shoulders firm and active.
3. The arms should be kept firmly straight to the side at all times during the exercise.
4. Sit up straighten your neck and slowly exhale through your nose. Beginners may practice up to five times.

Jangha Sakti Vikasaka

This helps in strengthening the muscles of the thigh.

How To Practice

Jangh Shakti Vikasaka – 1

1. Straighten up and keep your feet together.
2. Inhale through the nose while raising your arms and jumping up on your toes with your feet apart.
3. Exhale while lowering your arms and hopping up and down on your toes.
4. Be careful not to thigh-touch or knee-bend when coming down.
5. Reverse the exercise, inhale when lowering the arms and exhale after throwing up.
6. Beginners should do each exercise 25 times.

Jangha Shakti Vikasaka – 2

1. Straighten up and join your feet.
2. Inhaling through the nose, gently bend your knees, arms parallel to the ground. Stop when your thighs are parallel to the ground and hold this position.
3. Prevent the heels or toes from rising. Knees must be joined.
4. Then slowly rise while exhaling. If you can’t hold your breath at first, you can breathe normally until you become used to it.
5. Beginners should practice a total of 5 times.

Gulpha-pada-prstha-pada-tala Sakti Vikasaka

This helps in the development of the strength of the ankle and feet.

How To Practice

1. Maintain a straight posture with your feet together.
2. Stretching forward one foot and lifting it approximately 9 inches off the ground, describe a circle starting from the right and working your way left.
3. Then, starting with the ankle, repeat the process from left to right.
4. Replace the other foot and repeat the exercise with the second foot.
5. Beginners should repeat the exercise ten times.

Sthula Vyayama (Macro exercises) (5 minutes)

Sthula Vyayama in Sanskrit is a set of techniques designed to improve joint mobility and prepare the body for yoga postures.  The exercise is also known as the locomotive exercise because of the mobility. All joints from the toes to the neck are repeatedly moved. It benefits all organs and bodily parts (15, 18).

Urdhav Gati

This exercise increases blood circulation in the body and strengthens the limbs.

How To Practice

1. Starting in the urdhva gati (upward movement) position with feet one foot apart, hold one arm bent at the elbow at a 90-degree angle while the other arm is stretched straight upwards.
2. The palms of both hands must stay open, facing outward, and the fingers must be held clasped tightly together.
3. First, take a deep breath in and bend your left knee while stretching your right arm upward.
4. Second, take a deep breath out and bend your right knee while stretching your right arm upward. Third, take a deep breath out and stretch your right arm upward.
5. Repeat this technique with the right foot and left arm lifted in the second position of Urdhva Gati.
6. Breathe in and out in time with the movement of your limbs to keep your breathing in rhythm.

Surya Namaskar or 12 Postures Sun Salutation Exercise (1 round)

Read More – Sun Salutation – All You Need To Know

There are twelve physical positions in the traditional Indian yogic practice of sun salutation. To the fullest extent feasible, these positions incorporate forward and backward bending, as well as deep, exhale, and inhalation (12, 17).

How To Practice

The following are the measures to take and the advantages they provide, along with examples:

1. Position 1: The Prayer Pose is the first Sun Salutation (Pranam asana) -“Pranama” (prayer) is performed in this pose by standing straight on both legs and widening the shoulders with hands side by side while letting go of tension in the body. As you exhale, take a deep breath in and bring your hands together in the “Namaskara” position (folded prayer position) towards your chest.
2. Raise your arms in the second salutation of the sun (Hasta uttanasana). Stretch from the soles of your feet to your fingertips backward, keeping biceps tucked in between your shoulder blades, while you inhale.
3. Position 3: The forward bend in the third Sun Salutation (Hast Padasana). Exhale as you bend your knees to the floor and place both hands on the floor, maintaining your spine straight as you do so. Try to maintain your knees straight and make a head-to-knee connection.
4. Position 4: Equestrian posture in the fourth Sun Salutation (Ashwa Sanchalanasana). As you inhale, drive your left leg back as far as you can, bringing your foot down with it. Keeping the right knee between the palms is ideal. After then, keep your head up and your body in place. Using the toes, balance the foot on the floor and straighten it.
5. Position 5: The Low Plank in Sun Salutation (Chaturang Dandasan). Exhale as you bring your right leg to a level with your left leg. Keep your feet and knees in a straight line. Maintain a straight and inclining line over your entire body… Maintain a proper line of sight to the ground.
6. Position 6: The Ashtang Namaskar is the sixth Sun Salutation (Salutation with Eight Parts of the Body). Gently bring the knees down to the floor, press the hips backwards, and slide the chin and chest down to the floor while keeping the breath out. Keep your hands, feet, knees, chest, and chin all on the floor as you remain in this position. As you transition to the next posture, take a deep breath in.
7. Position 7: Cobra in the Sun Salutation (Bhujangasana). Raise the chest while inhaling while sliding forward from this final position. The palms of the hands are raised in prayer to the heavens. Approximately half of the body is in the air, with the other half resting on the floor, in this posture. Bhujangasana, or the Cobra Pose, is what you’re doing here.
8. Position 8: The Mountain Pose is the eighth sun salutation (Parvatasana). The pose resembles a mountain, or “Parvata.” By exhaling, elevate your hips while maintaining the same position of your feet and palm. Support the body’s weight with your hands straight. The head should be held in the palms of both hands.
9. Position 9: The Equestrian pose is the ninth sun salutation (Ashwa Sanchalanasana). This is a repeat of the fourth pose. As long as you keep your left leg still, you can do the same thing with the right. Inhalation is required for this position. It’s best to place your right knee where your left knee would normally be. After then, keep your head up and your body in place. Straighten your feet by balancing them on your toes and placing them on the flooring.
10. Position 10: The Hast Padasana (Hand to foot) 10th pose of the Sun Salutation. Bring your left leg in line with the right, aiming to match the tip of your fingers with your toes, while maintaining a straight back. Try to maintain your knees straight and make a head-to-knee connection.
11. Position 11: The Raised Arm position is Sun Salutation 11 (Hasta uttanasana). When inhaling, elevate the upper body from the waist, hands up, and stretch the body from the soles of the feet to the tips of the fingers backward, maintaining the biceps near to the ears.
12. Position 12: Prayer Pose in the Twelveth Sun Salutation of the Day (Pranam asana). Now, while exhaling, slowly straighten the body and raise the hands to a prayer position at the heart.

Pranayama (3 minutes)

Pranayama is known to improve autonomic function by regulating sympathetic and parasympathetic activity. Slow yogic breathing may reduce sympathetic activity during altitude hypoxia by enhancing oxygenation without affecting minute ventilation. As alveolar ventilation improves, blood oxygenation increases in pranayama slow and deep breathing (13, 18).

Nadi Shodhan Pranayama or Anuloma Viloma (Alternate Nostril)

Nadis are delicate energy channels in the body that can be blocked. By clearing these obstructed energy channels, the Nadi Shodhan pranayama helps relax the mind.

How To Practice

1. Sit upright, shoulders relaxed. Keep a soft smile on your face.
2. Place your left hand on your knee, palms up, or in Chin Mudra (thumb and index finger gently touching at the tips).
3. The right index and middle fingers are between the brows, the left ring and little finger are on the left nostril, and the right thumb is on the right nostril. To open or seal the left nostril, use the ring and little fingers, and the thumb for the right.
4. Gently exhale via the left nostril while holding the right nostril closed.
5. Inhale through the left nostril and gently press the left nostril with the ring and little finger. Exhale from the right nostril, removing the right thumb.
6. Inhale right, exhale left. One round of Nadi Shodhan pranayama is complete. Inhale and exhale alternating nostrils.
7. Repeat 9 or more times, equally alternately breathing through both nostrils. Remember to inhale from the same nostril as you exhale. Keep your eyes closed and keep taking long, deep, easy breaths without straining.

Yoga Asana (Postures) (20 minutes)

Yoga during periods promotes menstrual health and overall well-being. In a yoga pose for menstruation, women should be able to stretch while also loosening the uterine muscles.  Yoga poses for menstrual cramps can help to alleviate them while also promoting the development of a healthy uterus. Yoga for period cramps focuses on slow movements and conserving energy. During periods, the majority of yoga postures are performed seated, as the lower body is already exhausted (13).

Wind Release Pose (Supta-Pavanmuktasana)

This is an effective posture to alleviate impotence, sterility, and menstrual irregularities by massaging the pelvic muscles and reproductive organs.

How To Practice

1. Lie on your back with your hands by your side, palms facing each other, and relax.
2. Bend both knees and bring the knees in close to the chest.
3. Grasp the shins right below the kneecap with your fingers intertwined.
4. Taking a big breath in, raise your head and shoulders so that your nose is close to your knees, and then exhale.
5. Breathe normally for 30 seconds, then slowly lower yourself back to the starting position with an inhalation.

Raised Leg Pose (Uttanpadasana)

Uttanpadasana is a great way to build abdominal strength and flexibility in the lower back and hips.

How To Practice

1. Lie on your yoga mat. Relax and breathe properly. Turn the hands to the floor.
2. Inhale slowly and lift the legs. Set the legs at a 45-degree angle from the ground. Depending on the desired benefit, Uttanpadasana can be modified to 60 or even 90 degrees. Avoid bending knees while elevating legs.
3. Start by holding the legs for a few seconds. In the beginning, it may only last a few seconds. The abdominal muscles may not be strong enough to hold it for long. With practice, you can raise your leg for a minute. Increasing the duration should take days or weeks. If the abdominal muscles jolt, release the pose and return to the relaxation pose. Never overdo it.
4. Lower the legs and relax when the abdomen is tense. This should be repeated 3–5 times.
5. With one leg, you can also do Uttanpadasana (Supplement Pose). Alternate legs during this practice.

Cobra Pose (Bhujangasana)

Cobra pose helps to improve spinal flexibility and strength. This pose helps to extend the chest and abdomen while maintaining the spine’s mobility. It also helps with poor posture, depression, lower back pain, and a general lack of vigor. 

How To Practice

1. Stretch your legs out while lying on your stomach, and place your palms on the floor close to your chest beneath your shoulders, with your elbows pressed against your body.
2. Lifting your chest and head slowly off the floor while extending your toes is a good way to start.
3. Take a deep breath in and straighten your arms.
4. Holding this pose for 15 to 30 seconds while breathing slowly is recommended, followed by a release and exhalation.

Cat Pose (Marjaryasana)

Cat pose helps to initiate movement from the center while also coordinating movement and breath.

How To Practice

1. Bring yourself to a tabletop position. Your arms should be parallel to the ground and just beneath your shoulders, and your knees should be hip-width apart.
2. Maintain a neutral head position while staring down at the ground.
3. Raise your chin and tilt your head back as you inhale, pushing your navel down and lifting your tailbone. Hold the pose for a few seconds while inhaling deeply.
4. Round your spine and softly lower your chin to your chest as you exhale.
5. Return to the tabletop position as you inhale. Repeat this process as needed.

Camel Pose (Ushtrasana)

This asana stretches the whole body and helps backache and menstruation discomfort. Respiratory problems can also benefit from it. If you have a back or neck injury, don’t do this asana.

How To Practice

1. Place your hands on your hips as you kneel on the yoga mat.
2. The soles of your feet should be looking up towards the ceiling with your knees aligned with your shoulders.
3. Draw your tailbone toward your pubis as you inhale, as if you were being yanked from your navel.
4. Arc your back and straighten your arms at the same time by sliding your palms over your feet.
5. Keep your neck relaxed and free of tension by avoiding any strain or flexion.
6. For a few breaths, hold this position.
7. Exhale slowly and return to the starting position. Straighten your back by withdrawing your hands and bringing them back to your hips.

Cow Face Pose (Gomukhasana)

This yoga pose aids in stretching the entire body. Toning the thighs and knees makes the practitioner more agile and active. While doing the asanas, it is very important to be relaxed.

How To Practice

1. Sit on the ground with your legs stretched out.
2. Bend your left leg and put the foot under your right hip.
3. Bend the right leg over the left one and pull it toward the left hip. This is how you do it.
4. Keep your right knee on the left.
5. Bend the left hand behind and bring the palm up.
6. Raise your right hand, bend down to reach your left palm, and clasp your hand.
7. Hold it there and close your eyes.
8. Breathe in slowly. Sit in this position as long as you can.

Half Lord of the Fishes Pose/Seated Twist Pose (Ardh-Matsyendrasana)

The fish pose helps to relieve stiffness in the neck and shoulder muscles while also improving spinal flexibility.

How To Practice

1. Start by sitting on the ground with your legs extended out in front of you.
2. Make sure your left foot is close to your hips, and your right foot is outside your left knee.
3. Place your left arm over your right knee and grip the toes of your right foot with your left hand.
4. Put your right arm behind your back so that you can touch the navel from behind.
5. Make an effort to glance behind you by moving your head to the right.
6. The identical procedure should be followed on the other side.

Mountain Pose (Tadasana)

Tadasana is a great pose for women who want to regulate their menstrual cycle. It grows and activates the nerves in the whole body.

How To Practice

1. Place your feet slightly apart on a yoga mat and take a few deep breaths.
2. Your hands should be parallel to your body’s axis.
3. Inhale deeply and slowly raise your arms upwards, interlocking your fingers at the top of the movement.
4. Raise your heels and place your toes on the ground.
5. Feel the muscles in your body stretching.

Cat-Cow Pose (Chakravakasana)

This two-pose sequence stretches the back, neck, and torso. Back and neck pain can be alleviated with this pose, which also promotes blood flow. You shouldn’t do this if you’ve been hurt in your back or neck.

How To Practice

1. Begin in table pose on your hands and knees, with a neutral spine. Lift your sit bones higher, drive your chest forward, and allow your belly to sink as you inhale and enter into cow pose.
2. Elevate your head, keep your shoulders away from your ears, and maintain a straight forward stare.
3. As you exhale, round your spine outward, tuck your tailbone in, and drag your pubic bone forward.
4. Allow your head to fall toward the floor — but avoid tucking your chin into your chest. Over everything else, simply relax.

Child Pose (Balasana)

Child pose helps to relieve tension, reduce backache, weariness, gas, and bloating by stretching the lower back and hips.

How To Practice

1. Rest your knees on the ground. Kneel on your yoga mat, with your buttocks resting against the heels of your shoes.
2. Bow your head forward. Reduce your upper body weight to your thighs by exhaling and doing so at your own pace.
3. Reduce the size of your brows. Relax your neck by resting your forehead on your yoga mat.
4. Examine the possibility of change
5. Allow yourself to relax & take a deep breath.

Corspe Pose (Shavasana)

This pose, known as “dead body posture,” is accomplished by lying face up with the arms and legs comfortably apart and palms facing upward, eyes closed and the entire body intentionally relaxed.

How To Practice

1. To begin, lie down on your back in a flat position.
2. Relax the muscles in your neck and shoulders as much as you can.
3. Rest one arm on each side of your torso and leave a space between your legs as wide as a mat between them.
4. The palm of the hand should be facing upward.
5. It’s best to close your eyes.
6. Now, try to feel your body and all of its many parts.

Dhyana (Meditation) (5 Minutes)

Meditation can also help with certain premenstrual physical symptoms, such as cramping and water retention, as well as menopausal symptoms, such as hot flashes and night sweats (14).

How To Practice

1. OM is a mantra that can be used to do dhyana, which requires the practitioner to sit with a straight and upright spine and concentrate one’s attention on anything (the famous mantra).
2. The practice of Dhyana should be done for around eight to ten minutes in the beginning stages and subsequently extended according to one’s capabilities.

Mudras

A mudra is an emotional and spiritual gesture. Mudras are hand or body positions used to guide the flow of vital energy (prana) via the body’s energy pathways (nadis). These are advanced yoga poses. Their training begins with crossed legs or kneeling with legs folded and heels on the ground (15, 21).

Viparitakarani Mudra (Half Shoulderstand – “Renewal of Energy”)

Viparita Karani is a relaxing yoga practice that is based on Sarvangasana. It’s also called the “legs up the wall” pose. It aids in the relief of menstruation discomfort in the legs, feet, and pelvic muscles, among other areas. In the treatment of polycystic ovarian syndrome, it is beneficial (PCOD).

How To Practice

1. Assume a comfortable supine position with your legs together.
2. Raise the legs up and keep them as straight as possible.
3. Pushing down on the arms and hands while raising the buttocks is recommended.
4. Hands should be used to support the lower back while maintaining the elbows on the floor.
5. Continue to be steady for a while.
6. Viparita Karani is a breathing technique that requires thorough inhalation and exhalation, as well as pumping of the stomach.

Ashwini Mudra (Horse Gesture)

Practicing Ashwini Mudra can help women with uterine issues. This organ nurtures the pregnancy and births the baby. This is why the muscles of the uterus are so important. Strong uterine muscles also ease the menstrual period. The uterine muscles are said to be strengthened by performing Ashwini Mudra with Mula Bandha.

How To Practice

1. Inhale and fill one-third of your lungs’ complete capacity.
2. Now, in a split second, contract and release your anus. This should be repeated at least 15 times.
3. Slowly exhale.
4. Repeat the inhalation and muscle contraction sequence 15 times.
5. Now, exhale slowly.
6. Give it another shot. For the third and last time, fill one-third of the total capacity of the lungs.
7. For the last 15 repetitions, contract and relax the muscles.
8. This time, don’t expel any air. Instead, draw the shoulders forward and squeeze the chin towards the chest. There will be a sense of heat.
9. Now, exhale through your nose to remove the tension. The energy will be felt throughout your entire body.

Maha Mudra (Lock Gesture)

The Maha Mudra helps to promote digestion, relieve colic, and treat stomach issues in adolescents.

How To Practice

1. Take a seat on the floor in the staff position.
2. Slowly bring your left foot near to your left thigh.
3. Your palms should be pressed on the floor.
4. Inhale deeply. As you exhale, roll your sitting bones to the front of your sitting bones.
5. Now it’s time to pull the arms down.
6. The entire gesture will create a fresh area in your mind and body for you to enjoy.

Maha Bandha Mudra (The ‘Ultimate’ Bandha)

Bandhas include Jaladhara (throat), Uddiyana (abdomen), and Moola (leg) (located in the perineum). When all three bandhas are combined, the term is known as the Maha bandha.

How To Practice

1. Pose yourself in the lotus, half lotus, or cross-legged position.
2. Take a deep breath in with your nose, then expel completely through your mouth.
3. Once your lungs are completely depleted.
4. Hold your exhale for a moment.
5. Place your hands on your knees and close your eyes.
6. Lifting the chest slightly and keeping the back straight are important.

Mahavedha (Great Piercing Attitude)

This is a powerful technique for introversion, psychic awakening, and the dormant Kundalini that is thought to reside in Muladhara chakra. The pineal gland’s activation considerably stimulates the endocrine system. It controls the pituitary gland, modulates hormonal secretions, reduces catabolism, and reduces age-related symptoms.

How To Practice

1. Take a deep breath and relax on a yoga mat.
2. Breathe in gently and deeply to allow your body to become more relaxed.
3. Close your eyes for a moment.
4. Place the palms of both hands on the floor beside your thighs, with your fingers pointing down.
5. The index and middle fingers should be pointed forward.
6. Maintain a straight and relaxed posture with your arms.
7. Maintain a straight spine.
8. Take several calm and deep breaths through your nose.

Bandhas

A bandha, which basically means “lock,” is a type of muscle contraction that has the function of closing and channeling the flow of life energy (prana) into a specific location (13, 19)

Uddiyan Bandha (Abdominal Lock)

Uddiyana bandha is done by drawing the abdomen towards the spine and upward, while widening the chest in all directions. The pancreas and the adrenal glands are stimulated by the practise of Uddiyana bandha.

How To Practice

1. Take a deep breath in and hold it for a few seconds.
2. Now, draw the navel section in and try to contact your spine with it, then lift it towards your ribcage or heart’s center while holding your breath. Repeat this process three more times.
3. Hold it for a few seconds, depending on your comfort level, and then gently drop it.
4. Complete the entire process at the same time.

Moola Bandha (Root Lock)

This helps to tone the reproductive system and regulate the menstrual cycle, as well as relieve congestive period pain and stimulate prana in the pelvic region, all of which are beneficial to one’s overall health.

How To Practice

1. Begin in any comfortable Meditation Position that feels right for you.
2. This bandha focuses on the Muladhara Chakra, which is the third eye chakra.
3. Inhale deeply and hold your breath for a few seconds.
4. Place your hands on your knees at this point.
5. Raise your shoulders in a slow, deliberate motion.
6. Please keep in mind that you must tilt your upper body slightly forward.
7. Concentrate on contracting your anal muscles as hard as you can.
8. As long as you are comfortable, hold your breath and your muscular contraction for the next few minutes.
9. Take a deep breath and return to your typical starting position.
10. Take note that you should take a lengthy exhale.
11. For the time being, breathing should return to normal.
12. To achieve greater results, repeat all of the actions listed above at least three to five times.

Some Recommendations for Doing Yoga During Menstrual Cycle

• The best advice is to use your own comfort level. You may need extra protection if your flow is heavy on that day. Some women swear by wearing a tampon while doing yoga. 
• It’s also crucial to dress appropriately. Yoga pants should be comfortable and not place too much pressure on the abdomen area.
• A yoga instructor can help you learn the proper form of yoga.
• If you have any worries or health risks, consult a doctor before starting a yoga workout routine.

Conclusion

Every woman’s life cycle is incomplete without menstruation. During her monthly menstrual cycle, a woman’s hormones change. Anxiety, tension, and mood swings are common menstrual issues for women. Yoga is widely referred to as one of the healthiest and most natural ways to decrease anxiety, tension, and mood swings, making it a viable treatment option for menstrual difficulties. Yoga is also a great type of exercise for people of all ages. It has been demonstrated to help relieve symptoms associated with hormonal fluctuations during life. Regular yoga practice can help relieve discomfort produced by menstruation issues that disrupt the body’s and mind’s balance towards a healthy being. Many studies have shown that practising yoga can help women with premenstrual symptoms.

In case your problems are severe, consult an expert or a doctor. Yoga is an effective therapy. You can also contact experts in Yoga who can help with issues related to Menstruation.

References & Further Reading on Yoga For Menstruation

1. Somwanshi, S. B., Gaikwad, V. M., Dhamak, K. B., & Gaware, V. M. (2017). WOMEN‟ S HEALTH ISSUE: A BRIEF OVERVIEW ON IRREGULARITIES IN MENSTRUATION.
2. Coppen, A., & Kessel, N. (1963). Menstruation and personality. The British Journal of Psychiatry, 109(463), 711-721.
3. Satyanand, V., Hymavathi, K., Panneerselvam, E., Mahaboobvali, S., Basha, S. A., & Shoba, C. (2014). Effects of Yogasanas in the Management of Pain during Menstruation. Journal of Medical Science and Clinical Research, 2(11).
4. Rani, K., Tiwari, S. C., Singh, U., Agrawal, G. G., Ghildiyal, A., & Srivastava, N. (2011). Impact of Yoga Nidra on psychological general wellbeing in patients with menstrual irregularities: A randomized controlled trial. International Journal of Yoga, 4(1), 20.
5. Nidhi, R., Padmalatha, V., Nagarathna, R., & Amritanshu, R. (2011). Prevalence of polycystic ovarian syndrome in Indian adolescents. Journal of pediatric and adolescent gynecology, 24(4), 223-227.
6. Cronin, L., Guyatt, G., Griffith, L., Wong, E., Azziz, R., Futterweit, W., … & Dunaif, A. (1998). Development of a health-related quality-of-life questionnaire (PCOSQ) for women with polycystic ovary syndrome (PCOS). The Journal of Clinical Endocrinology & Metabolism, 83(6), 1976-1987.
7. Jadhao, V. S. (2019). Impact of Yoga training intervention on menstrual disorders.
8. Ben‐Menachem, M. (1980). Treatment of dysmenorrhea: A relaxation therapy program. International Journal of Gynecology & Obstetrics, 17(4), 340-342.
9. Joshi, N., & Maru, K. EFFECT OF YOGA AND AEROBIC EXERCISES ON PHYSIOLOGICAL PARAMETERS OF COLLEGE GIRLS WITH IRREGULAR MENSTRUATION CYCLE.
10. Chen, H. M., & Chen, C. H. (2004). Effects of acupressure at the Sanyinjiao point on primary dysmenorrhoea. Journal of advanced nursing, 48(4), 380-387.
11. Rani, K., Tiwari, S. C., Singh, U., Agrawal, G. G., & Srivastava, N. (2011). Six-month trial of Yoga Nidra in menstrual disorder patients: Effects on somatoform symptoms. Industrial psychiatry journal, 20(2), 97.
12. Tsai, S. Y. (2016). Effect of yoga exercise on premenstrual symptoms among female employees in Taiwan. International journal of environmental research and public health, 13(7), 721.
13. Kanojia, S., Sharma, V. K., Gandhi, A., Kapoor, R., Kukreja, A., & Subramanian, S. K. (2013). Effect of yoga on autonomic functions and psychological status during both phases of menstrual cycle in young healthy females. Journal of clinical and diagnostic research: JCDR, 7(10), 2133.
14. https://www.nios.ac.in/media/documents/OBE_indian_knowledge_tradition/Level_A/Yoga/Yoga_(Level-A)_ch-2-final.pdf
15. Brahmachari, D. (1965). Yogic Suksma Vyayama. Vishwayatan Yogashram.
16. https://www.nios.ac.in/media/documents/OBE_indian_knowledge_tradition/Level_A/Yoga/Yoga_(Level-A)_ch-3-final.pdf
17. https://worldyogaforum.com/sun-salutation/
18. Sharma, B., Misra, R., Singh, K., & Archana, R. S. (2013). Comparative study of effect of anuloma-viloma (pranayam) and yogic asanas in premenstrual syndrome. Indian J Physiol Pharmacol, 57(4), 384-389.
19. Saraswati, S. S., & Hiti, J. K. (1996). Asana pranayama mudra bandha (pp. 978-8186336144). Bihar, India: Yoga Publications Trust.

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