Women's Wellness 4 MIN READ 76 VIEWS May 28, 2022

Yoga for Periods: Different Asanas for Different Menstrual Problems

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Yoga for Periods

Yoga is an ancient technique that promises physical, mental, and spiritual well-being. The art to balance mind and body ensures overall harmony. And what’s a better time to indulge in this practice than your periods that invariably send everything for a toss. Periods can be physically and emotionally draining but yoga for periods keeps you going. 

The normal reproductive changes in the body bring about monthly periods. They also bring about hormonal changes. As every human body is different, every woman experiences different symptoms during menstruation. Most common menstrual symptoms include abdominal cramps, irregular periods, and stomach bloating. Premenstrual Syndrome (PMS) like irritability, mood swings, depression, food cravings, etc. are also widely prevalent. Yoga during periods can be helpful to combat these symptoms. Interestingly, there are different asanas for different symptoms. Read on to learn about them.

Yoga for Irregular Periods

The average menstrual cycle is 28 days long. It can range from 21 days to 35 days. But in case of irregular periods, a woman fails to fit into the usual range. Yoga for irregular periods can prove helpful in such cases.  

1. Dhanurasana (Bow pose)

Dhanurasana is amongst the best asanas of yoga to regulate periods. To perform this asana, lie down on your stomach. Inhale, bend your legs backwards, stretch your arms backwards, and hold on to your feet. Your entire body weight will now be on your stomach. Hold the position for 20 seconds, exhale and slowly return to the lie-down position. Do five repetitions.

2. Ustrasana (Camel Pose)

Yoga for irregular periods must include Ustrasana. Kneel on the floor, keeping your shoulders and knees aligned. Inhale and stretch backwards slowly. Position your hands on your hips and push them forward. Drop your head backwards. Hold the position for 20 seconds. Exhale and return to the original position slowly. Do five repetitions.

3. Malasana (Garland/Squatting Pose)

Keeping your feet hip apart, squat down on your feet. Start spreading your knees outwards, wider than your torso. Bring your hands together, placing your elbows in the inner thighs, further pushing the knees outward. Hold the position for 20 seconds. Exhale slowly and return to the original position. Do five repetitions.

Yoga for Menstrual Cramps

Cramps are typically common during menstruation because the elevated hormone levels trigger uterine muscle contractions. Try these asanas to seek immediate relief:

  1. Baddha Konasana (Cobbler’s Pose)

As the lower part of the body feels extremely heavy during a menstrual cycle, sitting in the cobbler’s pose can be helpful. To do so, sit on the floor with the knees bent and your feet soles touching each other. Pull in your feet closer to the pelvis and keep your head high and back absolutely straight. To escalate to the butterfly pose, start flapping your thighs up and down, keeping your feet fixed and grounded.

  1. Upavistha Konasana (Seated Straddle)

A perfect pose to stretch your hamstring and inner thighs, Upavistha Konasana helps you feel comfortable during menstruation. Sit on the ground and open your legs wide apart. Keep your back and head straight, bend down slowly to hold your toes without bending the knees. Hold the position for 20 seconds. Exhale and get back to the original position slowly.

  1. Paschimottanasana (Seated Forward Bend)

There are many benefits associated with Paschimottanasana and alleviating menstrual discomfort is definitely one of the best benefits. To do this yoga for periods, sit on the floor with both legs stretched outwards without bending the knees. Keeping your back straight, gently bend forward and reach out for your toes. Rest your head on your knees and hold the position for a few seconds.

Yoga for Premenstrual Syndrome (PMS)

As the hormonal levels fluctuate during menstruation, a range of signs and symptoms surface during this phase. These are collectively termed Premenstrual Syndrome. These include sore breasts, irritability, mood swings, depression, food cravings, etc. Thankfully, regular yoga during periods can provide relief from these. The asanas for PMS include:

  1. Balasana (Child’s pose)

Helping in easing the unexplained stretch experienced in the body during periods, Balasana leads you to a state of calmness and relaxation. To perform this asana, sit on your knees with your buttocks touching your heels. Slowly bend forward with your arms stretching in front, place your forehead on the ground. Stay in the pose for a few seconds, then exhale and return to the original position.

  1. Makarasana (Crocodile Pose)

Regularly doing this pose of yoga during periods helps get rid of stomach bloating, indigestion, and constipation – common PMS symptoms that surface during menstruation. The pose is also effective in relieving muscular stretch from the body. To do this pose, lie down on the floor, resting on your stomach. Gently lift your head, hands, and legs from the floor, making your body balance on your stomach. Feel the full-body stretch and hold the position for a few seconds before you get back to the original position.

  1. Padahastasana (Standing Forward Bend)

A perfect pose to reduce irritability, anxiety, and depression symptoms, the Padahastasana can prove effective to ward off PMS symptoms linked to the nervous system. To do this asana, stand upright. Slowly bend down to make your hands touch your feet. Make sure you do not bend your knees. Remain in the position for a while and then gently get back to the original position. Do 5 repetitions.


Regular exercise during periods helps normalise the fluctuating hormonal levels. Unlike other rigorous workouts, yoga for periods is extremely helpful because it exerts minimum pressure on muscles and bone joints. In the process, it confers a soothing effect on the body and helps combat disturbing menstrual issues. So, curate a fitness regimen for your next cycle, depending on your menstrual symptoms and don’t forget to be regular.

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