Yoga Asanas During Menstruation |
Yoga Asanas During Menstruation

Yoga Asanas During Menstruation

9 Dec, 2020

A woman’s body is truly a beautiful and miraculous temple. It can transform and create life, and should therefore be given extra appreciation and love, especially during menstruation. As a woman, you are entitled to honor your body at all times and  you are absolutely worth the time to allow your body to rest and restore. Love your amazing body by pampering yourself with Yoga poses, for happy and healthier periods, to avoid menstrual cramps, irritation and stress. The more in-tune you are with your body, the more you know what it needs. Kunjan Paul, a Yoga expert, discusses yoga asanas to help you regulate your periods.

Supta Baddha Konasana (Reclined Bound Angle Pose)

This posture has a great calming effect while menstruating. Be seated at the top of your mat and bring your bolster or pillow at the center of your lower back, with the shorter end of the bolster, close to your sacrum. Bring the soles of your feet together and knees out wide, to form your bound angle pose. Feel free to place blocks or pillows under your knees, to allow the hips to slowly open without any added tension. Sit up tall and slowly lower onto your bolster or pillow. Close  your eyes and take 10 deep breaths. To make your way out of this pose, bring your knees back together, using your hands and gently roll off the bolster onto your side.

Balasana (Child pose)

This is another great way to find pelvic release and to help rid muscle tension and cramps. Child  pose will invite not only menstrual relief but relieve stress too. The option to use a yoga bolster or pillow for this pose is recommended. Begin kneeling on your mat with big toes touching the mat and your knees spread wide. Bring the bolster or pillow in between your legs. If you have another bolster or pillow handy, place it underneath the first bolster to prop it up. Slowly lower your chest to the bolster.  Inhale as you wrap your arms around the bolster or pillow, then exhale fully and allow your eyes to close. Remain here as long as you like. When you are breathing in this pose, try to focus on releasing any abdominal pressure and allow your vaginal muscles to completely relax. Make your way out of the pose by bringing your chin to the bolster. Slowly press yourself back into a seated position and take a few breaths before moving on.

Janu Sirsasana (Head to knee pose)

This is a great calming yoga pose with the added benefit of reducing anxiety. If you have tight hamstrings or want some added comfort, you can place a folded blanket under your hips for support, but do not lift your hips too much. Be seated on the mat, extend the right leg straight and bring your left foot under your right thigh. Place the bolster on top of your right shinbone. Inhale and sit up tall and ensure your forehead is facing  the bolster. Allow your arms to rest comfortably on the bolster. Take a few deep breaths to help relax your body and release any tension. Place your hands on the mat, and gently rise back to center and switch sides.

 Upavistha Konasana II (Wide-Legged Seated Forward Fold)

 This pose will help regulate the menstrual flow and stimulate your ovaries to function optimally. Begin seated with your legs spread wide and your bolster or pillow in front of your hips. Place your hands behind your hips and gently press them onto the floor and lift  your chest. Inhale and reach your arms overhead and exhale, as you gently bend forward until your forehead rests on the bolster. Inhale and exhale for a few minutes, to allow your muscles to relax and bring more awareness to your abdomen, pelvis and vaginal muscles.

Setu Bandha Sarvangasana (Bridge Pose)

 Place your bolster or pillow vertically, on the center of your mat and sit on one end of the bolster. Lie down on your bolster, allowing your upper back to hang off the bolster and your shoulders and head to gently rest on the floor. Straighten your legs and feel free to place an additional pillow under your feet. Ensure that your  arms are relaxed and close your eyes. To come out of this pose, bring the knees closer toward the chest and gently roll off the bolster. Allow the body to rest for several breaths before pressing back up into a seated position.

Savasana (Corpse Pose)

Along with the many benefits of Savasana, practicing Savasana during your period, gives you the opportunity to relax the abdominal and vaginal muscles, as well as relieve cramps, while bringing a sense of wellness and restoration to the entire body. Lie on your back, legs extended and your hands resting and  palms facing upwards. You can place a bolster under your knees for added comfort and restoration. Inhale and bring your awareness to your calves. Exhale and allow them to completely relax. Continue for at least 5-10 minutes. Gently roll to a fetal position on your right side, as you gently awaken the body and mind.

Dhanurasana (Bow pose)

Dhanurasana is one of the best poses for your reproductive system. It is a basic Hatha yoga posture, which is beneficial in reducing belly fat, strengthening your spinal cord, thighs and ankles. In this asana, the body resembles the shape of a bow. Start by lying on your stomach on the floor. Inhale and slowly bend your legs backwards. Now, stretch your arms backward and hold on to your ankle. The weight of your body is supported by your stomach. Hold this pose for about 20 seconds and then return to the original position. Repeat this four to five times.

Ustrasana (Camel pose)

Ustrasana is a great exercise to regulate your periods and relieve menstrual pain. It also strengthens shoulders and back, improves posture and flexibility, massages your internal organs and opens up your chest. Begin by kneeling down on the floor. Make sure your shoulders and knees are aligned. Extend your body backward and hold your heels. Push your hips forward and drop head back. Hold the position for about 25 second and then come back to the original position. Repeat this a couple of times.

 Bhujangasana (Cobra pose)

Bhujangasana is an excellent asana for your reproductive organs. It also improves digestion, opens up your chest and improves blood circulation. Begin by lying down on your stomach on the floor. Keep your legs together and your palms on the ground. Now, inhale and raise your upper body. Try to stretch your neck as much as possible. Hold this position for a few minutes and then return to the original position. Repeat this about five times.

Malasana (Garland pose)

Also known as the garland position, Malasana is a squatting asana. These days, we tend to spend hours in sitting position, which is not good for our health. This is a great asana for improving metabolism, toning the belly, activating the digestive system, strengthening your groin and is beneficial for your reproductive system. Start by squatting down. Keep your feet hip-width apart and squat deep. Now, spread your knees wider than your torso. Bring your palms together in Namaste position. Keep your elbows under the inner thighs and stretch it. Hold this position for a couple of minutes and return to the original position.

Baddha konasana (Butterfly pose)

Baddha konasana works wonders for menstrual problems. It improves the reproductive system, blood circulation and helps stimulate organs like the kidney and bladder. Baddha konasana also relieves stress. Start by sitting down on the floor with your knees bent and the soles of your feet touching each other. Hold your feet tightly and start flapping your thighs up and down without moving your feet. Do this for a couple of minutes.
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