A gynecologist explains the advantages of yoga for menstrual health, the best yoga poses to regulate the periods and the importance of breathing.
Irregular periods and painful cramps with PCOD and pre-matstrual syndrome, menstrual symptoms can reflect deeper imbalances in hormonal, metabolic or nervous systems. Although medical treatments are often necessary, the incorporation of yoga in its lifestyle offers a holistic and supported evidence of supporting menstrual and reproductive health. Practicing the best yoga poses for menstrual health, as well as maintaining a stress -free lifestyle, can help women regulate their rules and reduce painful symptoms.
Does menstrual yoga work?
Polycystic ovary disorder (PCOD) affects around 6 to 20% of women worldwide. It is characterized by resistance to insulin, an excess of androgens, irregular ovulation and anxiety. In adolescent girls diagnosed with the PCOD, a 12 -week holistic yoga diet proved to be surpassing general physical exercise to improve hormonal markers – reducing a significantly anti -mullerian hormones, luteinizing hormone (LH), testosterone, Hirsutism scores and improving the regularity of menstrual.
Yoga asanas for hormonal balance
Specific yoga poses stimulate endocrine function and improve pelvic traffic. These yoga asanas include:
1. Supta Baddha Konasana (tilting related angle installation)
He gently relaxes the abdominal and pelvic muscles, improving the uterine and ovarian blood flow and reducing menstrual cramps.
2. Settu Bandhasana (bridge installation)
This installation of yoga tones the pelvic muscles and stimulates the thyroid gland – often called “master regulator” of hormones.
3. Malasana (Garland poses)
It facilitates pelvic flexibility, facilitates the tension of the lower back and supports digestion.
4. Paschimottanasana (front elbow)
This Asana yoga calms the nervous system and soothes the symptoms of the PMS, including bloating and anxiety.
5. Viparita Karani (legs on the wall)
The installation of the legs can activate the parasympathetic system, reduce cortisol and reduce pelvic inflammation.
6. Balasana (pose of the child)
This installation of relaxing yoga for menstrual health relieves lower back pain and abdominal cramps, calms the nervous system, improves blood circulation to the basin, reduces bloating and supports rest.
Read also: 8 asanas of yoga to manage irregular periods
Breathing for stress reduction
Persistent stress increases cortisol, which can inhibit the production of hormones freeing gonadotrophins (GNRH), disturbing menstrual cycles. Studies show that Pranayama techniques, such as Bhramari (Humming Bee Breath) carried out over six months, help regulate the response of cortisol to stress.
In addition, controlled breathing exercises has been shown to considerably decrease cortisol and epinephrine levels – supporting emotional balance and resilience in women with menstrual irregularities.
Make yoga for menstrual health a habit
Yoga is a lifestyle. The combination of dynamic postures (such as Bridge and Garland) with restorative poses (such as the pose of the child and the Baddha Konasana) and regular pranayama, builds hormonal harmony in the long term. It is essential to adjust the practice of the menstrual cycle. Practice dynamic sequences during the follicular / ovulatory, and restorative phase during the menstrual and luteal phases.
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Over time, yoga promotes routine, body awareness and emotional stability, which are all essential pillars of menstrual health care.
As health care providers, it is important that we recognize and integrate such additional practices in our recommendations, in particular those that allow women to better understand and manage their reproductive health. A structured yoga practice can be an effective complement to conventional therapy, promoting general well-being through various stages of a woman’s reproductive life.
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