Yoga for irregular periods: 8 poses to cure it

Yoga for irregular periods: 8 poses to cure it | XpertsReviews.com

If your menstrual cycle is not on track, try these yoga poses during irregular periods now. They will help manage hormonal balance and reduce other menstrual discomforts, like cramps.

There’s nothing to worry about if you miss your period from time to time! However, it is not normal if it happens frequently. Irregular periods are when your cycle comes early, late, or not at all, or when its length varies significantly. This can lead to a variety of symptoms, such as severe pain or cramping, spotting between periods, weakness, or even stress. So, if you want to have regular periods, you need to monitor your lifestyle, which includes eating a healthy diet and focusing on physical activity. In this case, you can turn to yoga for irregular cycles!

Can yoga regulate irregular periods?

You already know that yoga offers several health benefits and can be even more helpful when it comes to periods. Performing certain yoga poses helps improve blood circulation to the reproductive organs, balance hormonal imbalances and reduce stress. These positive impacts of yoga on your body can help regulate your menstrual cycle, while easing premenstrual symptoms such as cramps, mood swings, or heavy bleeding.

What causes irregular periods?

Although the length of the menstrual cycle varies from woman to woman, the average cycle is every 28 days. However, a regular menstrual cycle that usually occurs every 21 to 35 days and lasts about 2 to 7 days is also considered normal. But your menstrual cycle is irregular when the cycle length changes frequently, periods are missed, or the flow is unusually heavy or light.

Irregular periods can be caused by a variety of factors, including stress, significant weight changes, excessive exercise, hormonal imbalances due to conditions like polycystic ovary syndrome (PCOS) or thyroid disorders, certain medications, and medical conditions. underlying health conditions.

Yoga for irregular periods

Here are 8 effective yoga poses that can help manage and alleviate irregular periods:

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1. Titliasana (butterfly pose)

Butterfly pose is a gentle stretch for the inner thighs, hips, and groin. It helps improve blood circulation and stimulates the reproductive organs.

seated yoga pose
These yoga poses are very effective in regulating the menstrual cycle! Image courtesy: Adobe Stock

How to do this pose:

  • Sit on the floor with your spine straight.
  • Bend your knees and bring the soles of your feet together, close to your pelvis. Hold your feet with your hands.
  • Inhale deeply and as you exhale, press your knees toward the floor, flapping them up and down like a butterfly.
  • Continue this movement for 1 to 2 minutes.

2. Goumukh asana (cow face pose)

Cow face pose stretches the hips, thighs, and chest, helping to open the pelvic area and improve circulation.

How to do this pose:

  • Sit with your legs extended in front of you.
  • Bend your left knee and bring your left foot to the outside of your right hip.
  • Bend your right knee and stack it over your left knee, bringing your right foot outside of your left hip.
  • Place your left arm behind your back and your right arm over your shoulder, clasping your hands together.
  • Hold the pose for 30 seconds to 1 minute, then switch sides.

3. Setubandhasana (Bridge Pose)

Bridge pose strengthens the back muscles, improves blood circulation and stimulates the abdominal organs, thereby contributing to hormonal balance.

How to do this pose:

  • Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
  • Place your arms alongside your body, palms down.
  • Inhale and lift your hips toward the ceiling, pressing your feet and arms into the floor.
  • Hold the pose for 30 seconds to 1 minute, then exhale and slowly lower your hips toward the floor.

Read also : Yoga during your period: 4 postures to avoid

4. Garudasana (Eagle Pose)

Eagle pose improves balance and focus while stretching the hips, thighs, shoulders and upper back, promoting circulation and relaxation.

How to do this pose:

  • Stand with your feet together.
  • Bend your knees slightly and lift your left foot, wrapping it around your right leg.
  • Cross your right arm over your left and bend your elbows, bringing your palms together.
  • Hold the pose for 30 seconds to 1 minute, then switch sides.

5. Malasana (squatting pose)

This yoga pose opens the hips and stretches the lower back, promoting relaxation and improving pelvic circulation.

Benefits of Malasana
The benefits of Malasana include managing menstrual symptoms. Image courtesy of: Adobe Stock

How to do this pose:

  • Stand with your feet hip-width apart.
  • Bend your knees and lower your hips as you squat, clasping your hands across your chest in a prayer position.
  • Keep your back straight and your heels on the floor.
  • Hold the pose for 1 to 2 minutes.

6. Viparita karani (legs against the wall)

Legs up the wall pose is a yoga pose that promotes relaxation, reduces stress, and improves blood circulation to the pelvic region.

How to do this pose:

  • Sit near a wall and lie on your back.
  • Swing your legs along the wall and adjust your position so your hips are close to the wall.
  • Rest your arms at your sides, palms facing up.
  • Hold the pose for 5 to 10 minutes, focusing on deep, even breathing.

Read also : Irregular or heavy periods may be a sign of a thyroid problem

7. Vakrasana (seated twist pose)

The seated twist pose massages the abdominal organs, improves digestion and improves spinal flexibility, thereby promoting overall well-being and hormonal balance.

How to do this pose:

  • Sit with your legs extended in front of you.
  • Bend your right knee and place your right foot outside your left knee.
  • Turn your torso to the right, placing your left elbow on the outside of your right knee and your right hand on the floor behind you.
  • Hold the pose for 30 seconds to 1 minute, then switch sides.

8. Supta baddha konasana (lying butterfly pose)

Lying butterfly pose relaxes the mind and body, opens the hips and stimulates the abdominal organs, helping with hormonal balance.

Yoga after eating
This pose can greatly benefit your period! Image provided by: Shutterstock

How to do this pose:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Bring the soles of your feet together and let your knees open out to the sides.
  • Place your arms alongside your body, palms facing up.
  • Hold the pose for 5 to 10 minutes, focusing on deep, even breathing.

Tips for Dealing with Irregular Periods

1. Maintain a healthy weight

Achieving and maintaining a healthy weight can have a significant impact on your menstrual cycle, leading to light or heavy periods. Being underweight and overweight can disrupt hormonal balance, leading to irregular periods. To lose weight, focus on a healthy diet and daily workout routine.

exercises to burn fat
Exercise regularly to maintain a healthy weight! Image courtesy: Adobe Stock

2. Avoid Exercising Too Much

Regular exercise has many health benefits, including improved menstrual health. However, excessive exercise can have the opposite effect, leading to missed or irregular periods.

3. Reduce stress

Stress can interfere with the hormones responsible for regulating your menstrual cycle. Manage your stress with activities like yoga, meditation, or deep breathing exercises, and help get your period back on track.

Read also : Irregular or heavy periods may be a sign of a thyroid problem

4. Prioritize sleep

Poor sleep habits can disrupt your hormone levels, which can affect your menstrual cycle. Aim for 7 to 8 hours of quality sleep each night to support hormonal balance and regular periods.

5. Limit your tobacco and alcohol consumption

Occasional smoking and alcohol consumption may not cause major harm. But if you make it a habit, it can lead to irregular periods and mood swings. So, avoid smoking and alcohol or consume them in moderation.

Quiz time: Answer these 12 questions to find out how normal your periods are

6. Eat a balanced diet

Skipping meals, eating junk food, and having nutritional deficiencies can throw your hormones out of balance, leading to irregular periods. A study published in the Journal of Psychosomatic Research emphasizes the importance of a nutritious diet for hormonal health and suggests focusing on a diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains.

A woman with thalassemia eating a healthy diet
A healthy diet rich in nutritious foods can help you manage your irregular periods. Image provided by: Freepik

7. Ensure adequate vitamin intake

A 2011 study published by the Journal of Medical Sciences Research linked vitamin B deficiency to irregular periods. In fact, vitamin D can also impact your menstrual cycle. Make sure you’re getting enough vitamins and minerals in your diet or supplements to support menstrual health.

Keep these tips in mind and perform these yoga poses daily to see a positive difference in your period!

When to see a doctor if you have irregular periods?

It is important to consult a doctor:

  • If irregular periods persist for several months
  • In case of intense menstrual pain
  • If you have extremely heavy bleeding
  • If periods stop for more than three months.

These symptoms could indicate more serious health problems. It is therefore essential to contact your doctor immediately if you notice these symptoms.

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