Women of all ages face numerous challenges that affect both their physical and mental health. From completing homework, assignments, work deadlines, and managing household responsibilities, this lifestyle often leads to a high level of stress. This stress negatively affects physical fitness, mental health, and hormonal balance. Among all of this, one area that is particularly affected in the female reproductive system especially the regularity of menstrual cycles. A rising number of women have reported irregular periods. While minor variations in the menstrual cycle are common during puberty and perimenopause, irregular cycles in young adults and middle-aged women can indicate underlying health issues. Irregular periods are generally defined as cycles that occur after a gap of more than thirty-five days or even a month.
How yoga can help with irregular periods
The average menstrual cycle ranges between twenty-four to twenty-eight days, but stress, health conditions, and other lifestyle changes have led to an increase in irregular menstrual cycles. Medications and supplements can help to address hormonal mechanisms to a normalised state; however, Yoga provides a natural and complementary approach. Yoga reduces stress, promotes blood circulation, and engages the reproductive system. It utilises physical postures, gentle stretches, and breathing techniques that can help alleviate menstrual pain, cramps, and discomfort. It also strengthens your pelvic region musculature, improves flexibility, and increases blood flow to the reproductive organs.
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1. Bow pose (Dhanurasana)Bow pose stimulates the reproductive system and eases menstrual discomfort.
How to do the Bow Pose:Lie on your stomach.Bend your legs backward and reach your hands to hold your ankles.Lift your chest and legs while inhaling.Hold for 20-30 seconds, then release.2. Garland pose (Malasana)Garland pose helps balance hormones and reduce cramps. It is particularly beneficial for women with PCOS.
How to do the Garland pose:Stand with feet shoulder-width apart.Slowly squat, keeping knees aligned with hips.Bring palms together in front of your chest in a Namaste position.Hold for 40-50 seconds.3. Cobbler’s pose (Baddha Konasana)Cobbler’s pose improves blood circulation to the pelvic area and stimulates reproductive organs.
How to do the Cobbler’s pose:Sit comfortably on the floor with the soles of your feet together.Hold your feet with your hands.Flap your thighs gently like butterfly wings for 50-60 seconds.4. Cobra pose (Bhujangasana)Cobra pose balances hormones, eases cramps, and strengthens abdominal muscles.
How to do Cobra pose:Lie on your stomach with legs together.Place palms near shoulders.Inhale and lift your upper body using your palms, stretching your neck.Hold for 50-60 seconds and release slowly.5. Downward-facing dog pose (Adho Mukha Svanasana)This posture strengthens abdominal muscles, improves circulation, and relieves stress.
How to do the downward-facing dog pose:Start on all fours, keeping arms, legs, and spine straight.Inhale and lift your hips to form an inverted V shape.Press hands into the floor and hold for 40–50 seconds.6. Fish pose (Matsyasana)Fish pose stretches the chest, abdomen, and hip flexors, promoting hormonal balance and relieving menstrual discomfort.
How to do Fish pose:Lie on your back with legs extended.Place your hands under your hips and lift your chest upward.Tilt your head back gently to rest on the floor.Hold for 30-40 seconds and release.7. Camel pose (Ustrasana)The camel pose opens the chest, stretches the abdomen, and stimulates reproductive organs.
How to do Camel pose:Kneel on the floor with knees hip-width apart.Place your hands on your hips and inhale deeply.Bend backward, reaching your hands to your heels for support.Hold for 20-30 seconds and slowly return upright.Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.Also read | 10 reasons why your weight goes up and down during the day