Himalayan Yoga Academy

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Yoga For Menstruation

16 Mar 2021 HYN Himalayan Yoga Academy

Yoga For Menstruation


Menstruation, periodic flow of blood and cells from the lining of the uterus in humans and most other primates, occurring about every 26-28 days in women between age 11 and 14 and continue until menopause at about age 46 to 52. Every month, your body prepares for pregnancy. If no pregnancy occurs, the uterus, or womb, sheds its lining. The menstrual blood is partly blood and partly tissue from inside the uterus.Talking about Yoga For Menstruation. It passes out of the body through the vagina.They usually last from three to five days. Besides bleeding from the vagina, you may have.

  1. Abdominal or pelvic cramping pain
  2. Lower back pain
  3. Bloating and sore breasts
  4. Food cravings
  5. Mood swings and irritability
  6. Headache and fatigue

The Fact Today about Yoga For Menstruation

It’s an absolute myth to believe that women shouldn’t be doing yoga while in their menstruation cycle. Yoga has nothing to do with the natural process of bleeding. So chill out women don’t throw you on the bed and feel low when yoga is there. There are a plethora of Yoga Asanas that are even recommended to ease away menstruation, painful cramps, irregular bleeding, and sacral pain and so on. 

Yogasana, pranayama and just short meditation will make you forget away the menstruation complication and balances your entire day. There are few asana that are so beneficial that it feels as if they were specialized to help a woman in those days of bleeding. But women remember that there are few yogaasanas that are to be completely avoided during your sensitive days.

What Is An Irregular Period?

Usually, a menstrual cycle is 26 to 30 days long but it can range from 21 days to 38. It is irregular if you have not had your periods for over 35 days or have experienced bleeding within 21 days of your previous period. Girls, when they first get their period, or women going through menopause can experience irregular ones for sometimes. But if your periods are always irregular, it needs special attention. So, no excuses and enjoy your yoga every day and enjoy!


  • Avoid intense and dynamic exercise cause we don’t want to hurt our Uterus.
  • Avoid advanced asanas as we already know that our uterus needs peace and no war.
  • Strictly Avoid Inverted Asanas as you don’t want impure blood moving upward all the way to heart and brain.


  • Women mantra chanting and meditation is recommended during your Yoga session.
  • Incorporate subtle exercises before you move on to asan.
  • Feel free to practice the traditional sun salutation.
  • Remember you need short yoga Nidra and meditation for emotional and hormonal balance.

Here are Tips on Yoga For Menstruation

-Malasana (Squat Pose) regulates the blood flow and ease the sacral pain and induce the swadhisthana chakra (2nd chakra) and mooladhara chakra (1st chakra).

Bhujangaasana (Cobra Pose) eases the sacral pain.

Dhanurasana  (Bow pose) that induces uterine relaxation by inducing  the uterine movement.

Ushtrasana (Camel pose) stimulates the spinal nerves relieving the backache.

Vajrasana (Thunderbolt pose) usually period pain upsets digestion that can be balanced by sitting in Vajrasana.

Baddha konasana (Lock angle Pose)

Baddha konasana is one of the best asanas for the treatment of menstrual problems. It improves the reproductive system in both women and men, improves blood circulation and helps stimulate organs like kidney and bladder. Baddha konasana also relieves stress. It is beneficial for pregnant women for a smooth and easy delivery.

Supta Baddha Konasana

You can perform the yoga asana as instructed in the video. This pose helps relax the body and relieves menstrual cramps. It also helps improve reproductive health.

Upavishta Konasana

Use a bolster or wall to support your entire back and sit on a folded blanket to allow the spine to lift up. It is better to place the hands by your side. It is recommended to do this pose for 2-3 minutes.

 Supta Padangusthasana

Follow the instructions in the video. All you need to do is rest the extended leg on the bolster to support it.

Breathe Acts and Pranayama

  1. Abdominal Breath Kriya
    1. Nadi shodhana Shuddhi and Anuloma –Viloma
    1. Sheetali Pranayama
    1. Bharamari Pranayama

Bhakti Yoga and Nada Yoga – Mantra singing, devotional songs, music listening and healing

Practice Yoga Nidra (sleeping relaxation), Easy Meditation on chair or leaning on wall

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