Yoga For Periods | Top 5 Yoga Poses For Periods

yoga for periods

Yoga for periods, Yoga can be a great way to help alleviate the discomfort that some women experience during their menstrual cycle. It is worth noting that yoga should not be used as a substitute for medical treatment, but it can provide relief and increase your sense of well-being

Yoga for periods to come fast:

You might want to add some yoga poses to help with periods coming faster. It’s important to include a yoga for periods routine that will help with the flow of blood and the healing process.

Following are some yoga poses for periods to come fast:

  1. Catsuit
  2. Boat Pose (Makarasana)
  3. Forward Fold (Uttanasana)
  4. Boat Pose (Paripurna Navasana)
  5. Cat/Cow Series

Catsuit: This yoga pose is similar to how you might be feeling when your period arrives unexpectedly, so it can be an empathetic way for some people to practice yoga during their periods—especially if they are new yogis or experience cramps in any positions other than a downward dog.

Boat Pose (Makarasana): Not only does this posture have relaxation benefits, but it also supports circulation by opening up the chest and abdomen. It’s helpful as a preventative measure during menstruation because it helps alleviate anxiety and stress caused by premenstrual syndrome. 

Forward Fold (Uttanasana): This yoga pose is a great way to stretch your muscles and get off of the ground. It will also help regulate the flow of blood during menstruation if you’re new or experienced in yoga.

Boat Pose (Paripurna Navasana): One thing that causes cramps for many women when they have their periods is too much pressure on the pelvic region, so this posture helps alleviate discomfort by opening up your hips and groins while providing a gentle massage down there with its rocking motions. 

Cat/Cow Series: These yoga poses are perfect for any day but especially helpful at times like these because it alleviates tension from time spent sitting upright all day long—which can cause hemorrhoids, constipation

Can yoga cure irregular periods?

A short answer is yes, it can. Regular periods are a result of healthy hormone levels in your body and depending on whether they`re at the optimum level varies your menstrual cycle.  As yoga for periods includes various poses – some of which work directly or indirectly on your reproductive organs Ayurveda considers it to be very beneficial for menstruation troubles. The basic cause bringing about irregular periods is insufficiency of progesterone hormone (in case of its low production) or its excess production (causing over secretion). 

Yoga for periods works towards improving progesterone hormone level and also brings down stress and anxiety levels that helps with regulating hormonal changes during monthly cycles.

yoga for periods

Which yoga is best for irregular periods?

In this modern age, women’s health issues have become one of the major concerns for both doctors and patients. In fact, it is a common problem nowadays that the menstruation cycle becomes irregular in many girls, not just teens but even older women as well.  But this disturbance can be solved with yoga for periods in a natural way without taking any extra drug or chemical substance.

Let us see which are the best forms of yoga to regulate the menstrual cycles:

  1. Sun Salutation (Surya Namaskar)
  2. Bow pose (Dhanurasana)
  3. Thunderbolt Pose (Vajrasana)
  4. Child pose (Balasana)
  5. Cobra Posture (Bhujangasana


  1. Sun Salutation (Surya Namaskar): has been a popular exercise in ancient India which is still used to cure various diseases today. This yoga for periods can be performed anywhere, at any time because of its simple and easy practices. It helps to regulate the menstrual cycle for women having irregular periods. When the bodyweight goes up due to period cycle abnormalities then practicing this asana regularly brings back balance to it.
  2. Bow pose (Dhanurasana): Performing Bow pose on a regular basis increases your stamina and reduces stagnation in reproductive organs thereby regulating menstrual cycles in women with irregular periods. 
  3. Thunderbolt Pose (Vajrasana): Doing regular Thunderbolt pose will balance the hormone level in reproductive glands which will make the periods regular in women with irregular periods.
  4. Child pose (Balasana): This yoga for periods asana is a great stress buster; hence it reduces menstrual cramps and other monthly health issues for women with irregular periods. It also regulates their blood pressure to normal levels.
  5. Cobra Posture (Bhujangasana): This yoga for periods posture helps to cure the digestive problems of women with irregular menstrual cycles; it also improves mental stability by improving stomach functions and calming them down.

Which yoga is best for period pain?

While many in the yoga community say practicing, poses is an effective way to manage chronic pain like menstrual cramps, experts like Dr. Elizabeth Tullis caution that a session of yoga for periods may not be enough to provide long-term relief. 

Here are some tips for managing periodic pain with yoga:

  1. Know your limits
  2. Go easy on twisting poses and inversions
  3. Balance out periods with backbends
  4. Move regularly
  5. Stay mindful of posture
  6. Breathe

1) Know your limits: Don’t expect results overnight. You’re trying to change physical habits or patterns you’ve likely had all your life. ” I see too many women who push themselves too hard and aren’t getting immediate relief from their pain,” says Tullis, director of Fabio, a center specializing in women’s health on Florida’s Treasure Coast. Her advice? “Don’t let your ego get in the way. It’s okay to practice yoga for pleasure.”

2) Go easy on twisting poses and inversions: headstands and shoulder stands. “Nearly everyone who suffers from menstrual cramps will have an exacerbation during ovulation,” says Tullis, because of the shift in hormones that occurs at that time.  If you suffer from severe cramping pain, avoid these poses altogether or do them when you’re not suffering monthly symptoms.

3) Balance out periods with backbends: especially high lunge pose (pictured). “When we feel bloated and heavy due to our menstrual cycle. we often sink deeper into the pelvis and lose connection through our core,” says New York City-based yoga instructor Deborah Ro defer, who studies with master teachers and has developed her own personal style of vinyasa. It’s important to cultivate strength through your legs and lower body when you’re on your period, she says.

yoga for periods

4) Move regularly: If you can’t get to yoga for periods class, try moving your body in any way possible – as long as it’s not painful (of course!). “Women have very creative ways of moving their bodies,” Tullis says.  She recalls one patient who reported developing distinct movements while riding the New York subway during her periods that ultimately helped to alleviate menstrual cramps for years to come. Women are always better off doing anything [instead] of nothing.”

5) Stay mindful of posture:  A woman with good alignment will not slouch – she’ll have an open chest and shoulders that rotate slightly forward. Her pelvis will be aligned over her knees during standing poses  “We get into this big bubble around our hips which makes it harder for our organs to function properly,” says Ro defer. Slouching can exacerbate bloating and constrict the flow of blood and lymphatic fluid in your body.

6) Breathe: As you transition into a pose, find that space between your breath, between exhalation and inhalation, says Tullis. Do this by counting four beats during an inhalation followed by four beats while holding the breath (but don’t hold it too long or you may get dizzy).  On the exhalation, count four again as you release out of each pose. Once you become familiar with your own breathing pattern, you’ll notice when it’s high-stress time (like on your period!) versus low-stress times where your breathing is more relaxed but still strong.

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