Periods act differently for every woman. While some women experience mild cramps, others may have unbearable, blackout-causing menstrual cramps. There are some categories of women who become very low on energy during their periods. Understand that all cases are absolutely normal.
As a woman, no matter what you experience in “that time of the month”, try relaxing your body and mind. Many of you may say it’s easier said than done. And it’s true also. You don’t expect cramps to go away magically. But, at least you can try ways to reduce the disturbing symptoms you face during menstruation. But, how would you relax your mind and body when you feel a biting pain in your lower abdomen? Or perhaps constant irritation and bloating? Well, you can try yoga poses during periods.
Many people say you shouldn’t exercise during menstruation, as that can accidentally cause muscle stiffness. But, with the right yoga asanas, you can embark upon a comfortable journey during menstrual days. There are many yoga poses during periods that combine pelvic and abdominal movements. This enhances blood flow and relaxes the targeted muscles to ease discomfort. Remember to trust your body and mind while you do these yoga poses during periods.
Yoga Asanas You Can Practice During Menstruation
The following yoga poses are recommended during periods. Don’t overdo the poses, as that can cause muscle stiffness. Hence, push yourself as much as your body permits.
1. Balasana or Child’s Pose
Forward fold is one of the simple yoga poses during periods. You can try it if you don’t have the energy to do intense yoga asanas. You simply do a forward stretch. To get into a comfortable position, you can keep a bolster between your thighs and stomach. Here’s how you can do a child’s pose:
- Bend your knees in a seated position. You should sit on the yoga mat on your heels.
- Keep the knees separated from one another and align them with your hips.
- Stretch forward and while doing so, exhale. Throw your torso between your thighs.
- While doing the stretch, your navel should point towards the hips.
- Your hands should move forward while you’re moving the upper body.
- Meanwhile, your forehead should touch the floor. Relax your shoulders, eyes and jaws.
- If touching your forehead to the ground seems uncomfortable, you can nestle the forehead between your fists.
- You will feel energy is stimulating from the centre of your forehead, allowing you to calm your nerves.
- Stay in this position for a while, and once you feel relaxed, you can inhale and get back to the starting position.
2. Paschimottanasana or Seated Forward Fold
Women often tend to stretch forward during periods as it relaxes the abdominal and pelvic muscles. The seated forward fold is a popular pose in the list of yoga poses during periods. The pose helps relieve heaviness, cramping and congestion. Not to mention, it also stimulates a calming sense in the body. To do the seated forward fold, you have to:
- Kneel on the floor. Put your arms straight to the sides and pull them up, pointing at the ceiling.
- Inhale and stretch your spine along.
- Exhale and move your upper body forward while keeping your stomach and back clenched toward your hips.
- Each time you inhale, your spine feels the stretch and elongates. To do the stretch, you can come out of your forward bend.
- With each exhale you make, your forward bend gets deeper. Suppose your stomach is resting on your thighs, instead of your nose getting closer to your knees. Your spine will be elongated during the pose.
- You can keep your neck at natural extension, without forcing it to look up or let go.
- Reached the full extension along with the spine? Now you can choose between staying in the position or rounding up your spine.
- Hold your ankles or shins while doing so.
3. Setu Bandhasana or Bridge Pose
Want some relief from pelvic pain and back discomfort? Try a bridge pose. Besides relaxing the body and mind, this pose releases congestion. This is an intense asana in general, but if you do it gently, it can be one of the beneficial yoga poses during periods. If you want, you can allow less time to this pose than usual. The following are the steps to do a bridge pose:
- Rest on your back, keeping your hips wide apart, knees bent, and feet flat.
- Keep your arms by your sides with palms facing downward.
- Your heels should be parallel to one another. Place them at a close distance so that you can touch them with your fingertips.
- Target the core muscles and pull your navel closer to the spine.
- Take a deep breath and lift your hip towards the ceiling. While doing so, push your shoulders and feet to the ground.
- Move your shoulders under and interlock your fingers.
- Stay in this position till you feel comfortable. Your knees and feet should be in balance. Ensure they don’t splay outward.
- Exhale to move back to the starting position.
4. Supta Baddakon Asana or Reclined Bound Ankle
Since Supta Baddakon Asana or Reclined Bound Ankle gives relief from lower back pain, it is one of the ideal yoga poses during periods. This pose helps to release the inner thighs and hips. Furthermore, you can experience improved blood circulation in the abdominal region when you do it regularly. Here’s how you can do this pose:
- You sit with your knees folded and recline your body gently, touching your torso to the ground. Along with your torso, you lie your lower back on the yoga mat as well.
- Inhale and bend your knees, and bring your feet together on the mat. Draw your heels toward your groin.
- As you exhale, throw your knees out to the sides. Join the soles of your feet together and allow the edge of your feet to rest on the ground. Move your thighs externally, ensuring they are at a distance from your torso.
- Breathe in and out to relax your shoulders and place them away from your ears.
- Hold the position for a few seconds. And to come out of the pose, inhale and get your knees towards the centre. Now, exhale again.
5. Viparita Karani or Legs Up on the Wall Pose
Women in menstruation can relate to the feeling of heaviness in the legs. This happens due to cramping during periods. Your muscles tend to get stiff during those days. Hence, to ease the muscles and release tension from the body, you can perform one of these yoga poses during periods. The following are the steps to do the legs up on the wall pose:
- Sit against the wall. Bend your knees and bring your feet towards your hips.
- Slowly try to lie on your back. As you do it, swing your legs against the wall.
- Position your hips slightly away from or against the wall.
- Put your arms in any comfortable position. You can spread it on your sides or put it on your belly.
- Stay in this position as much as you like. However, during heavy flow days, consider keeping the position short.
- To come out of the pose, gently push yourself away from the wall. And relax on your back.
6. Vakrasana or Spinal Twist
To improve blood circulation and ease back stiffness, spinal twists can be helpful. It is essential to keep the blood flowing through your body seamlessly during periods. This reduces blood clots, which often leads to cramping. Hence, vakrasana is one of the best yoga poses during periods. Here’s how you do the pose:
- Sit on the yoga mat with legs stretched out and arms by your sides.
- Bend your left leg gently while resting the sole of your foot on the ground.
- Keep your right leg on the floor.
- Twist your torso to the left. While doing so, draw your right hand on the left leg.
- If you experience cramping, keep your right hand over the left ankle; if not, then you can touch the toe.
- To maintain body balance, you can keep your left hand behind.
- Your neck and torso should be in sync.
- Maintain the pose for about 15-30 seconds. Switch the position and repeat it once or twice.
Yoga Poses to Avoid During Periods
There are many yoga poses during periods that you can do. It benefits your body and mind in many ways. However, there can be many poses that may not work during periods. Your body and mind tend to perform delicately during periods. If you do an intense workout, it can cause muscle stiffness, which can be worse than your cramps. Hence, there are certain yoga poses during periods you should avoid. This includes:
- Core workout
- Deep forward bending
- Bow pose
- Inversions
Conclusion
Periods shouldn’t stop you from embarking upon your fitness journey. However, since everybody works differently during this time, you should see what works best for you. There are certain yoga poses during periods that you can try. While some of these poses will release tension from the body, others may give relief from lower back pain and abdominal pain.
There are also many other yoga poses during periods that you should avoid. These asanas are intense and ensure you engage different muscles. Often, performing these exercises during periods can stiffen your abdominal muscles or pelvic muscles, causing severe health problems. Hence, depending on your condition, you should perform yoga poses during periods.
Frequently Asked Questions for Yoga for Periods
1. Can yoga help relieve period cramps?
Yes, yoga can be effective in alleviating menstrual cramps. Gentle poses like Child’s Pose, Supine Twist, and Malasana (Yogi Squat) help stretch the lower back and pelvic area, reducing tension and discomfort.
2. Which yoga poses are best for period pain relief?
Recommended poses include:
- Child’s Pose (Balasana): Relieves lower back tension.
- Supine Twist: Massages abdominal organs.
- Bound Angle Pose (Baddha Konasana): Opens hips and groin.
- Legs Up the Wall (Viparita Karani): Promotes relaxation and reduces swelling.
These poses can help ease cramps and improve overall comfort during menstruation.
3. Is it safe to practice yoga during menstruation?
Practicing yoga during menstruation is generally safe and can be beneficial. However, it’s advisable to avoid intense or inverted poses like Headstands or Shoulder Stands during this time. Listening to your body and opting for restorative poses can provide relief and relaxation.
4. How often should I do yoga during my period?
Engaging in short, daily sessions of gentle yoga during your period can be helpful. Even 15–20 minutes of restorative poses can alleviate discomfort and promote relaxation. Consistency and attentiveness to your body’s signals are key.
5. Can yoga help with period-related bloating and fatigue?
Yes, certain yoga poses can aid in reducing bloating and fatigue. For instance, Seated Spinal Twists can improve digestion, while Savasana (Corpse Pose) helps calm the nervous system, combating fatigue.
6. Are there specific yoga poses to avoid during menstruation?
It’s recommended to avoid inverted poses such as:
- Shoulder Stand (Sarvangasana)
- Headstand (Sirsasana)
These positions may disrupt the natural flow and can cause discomfort during menstruation.
7. Does yoga help with PMS symptoms like mood swings and irritability?
Yes, yoga can alleviate PMS symptoms. Practices that incorporate breathing exercises and relaxation techniques can reduce stress, improve mood, and decrease irritability associated with PMS.
8. How does yoga compare to other exercises during menstruation?
Yoga is a low-impact exercise that can be more accommodating during menstruation compared to high-intensity workouts. It focuses on gentle movements and mindfulness, which can help in managing menstrual discomfort effectively.
9. Can yoga help regulate irregular menstrual cycles?
Regular yoga practice may contribute to hormonal balance and stress reduction, which can, in turn, help in regulating menstrual cycles. However, it’s important to consult with a healthcare provider for personalized advice.
10. What is cycle syncing, and how does yoga fit into it?
Cycle syncing involves aligning your activities, including exercise, with the phases of your menstrual cycle. During menstruation, incorporating gentle yoga can support the body’s natural rhythms and alleviate symptoms.
