Amazing Yoga Asana For A Proper Period Cycle
Regular yoga asanas for a proper period cycle can help alleviate period-related symptoms such as cramps, bloating, and mood swings. By practicing these yoga poses regularly, women can experience relief from painful menstrual symptoms while promoting overall health.
Best Yoga Asana For Proper Periods Cycle: Proven Asanas To Regulate Menstrual Cycles.
An Irregular period is a normal condition these days in girls. A menstrual cycle is typically 28 days long but can extend from 21 days to 38. It is irregular if you have not had your periods for over 35 days or have dealt with bleeding within 21 days of your earlier period.
An irregular period can happen once in three months, which is normal. Still, it is recommended to consult your gynaecologist if it occurs every month. Irregular periods are caused due to changes in hormonal levels in women, Polycystic Ovary Syndrome (PCOS), no physical activity, changing birth control tablets and using certain medicines. Other factors for irregular periods are thyroid issues, unhealthy food, irregular sleep pattern, intrauterine device and stress.
The best way to manage your irregular period, painful menstrual cramps and menstrual disorder is by doing yoga asana regularly with a proper diet and healthy lifestyle. Below are some yoga asanas to help you regulate your periods.
Top 10 Yoga Asanas For Proper Period Cycle
Are you looking for a natural way to relieve your menstruation symptoms?
One option is to try yoga asana at home with the help of a certified yoga instructor in India. Yoga has been shown to help relieve a variety of menstrual symptoms, from bloat to PMS. And the best part is that you can do most of these poses from the comfort of your own home.
Learn more about: Health Benefits of Yoga
In this post, we’ll discuss the best yoga asanas for relieving menstruation symptoms and provide a yoga routine for you to follow. There are a number of yoga asanas that can help to relieve symptoms such as bloat, heavy bleeding, and PMS. And best of all, these asanas can be performed right in the comfort of your own home.
Following are 10 yoga asana for a proper period cycle:
- Matsyasana (Fish Pose)
- Dhanurasana (Bow Pose)
- Adho Mukha Svanasana (Downward Facing Dog Pose)
- Malasana (Garland Pose)
- Ustrasana (Camel Pose)
- Baddha Konasana(Cobbler’s Pose)
- Janu Sirsasana (Head to Knee Pose)
- Upavistha Konasana (Seated Straddle)
- Paschimottanasana (Seated Forward Bend)
- Setu Bandha asana (Bridge Pose)
So if you’re dealing with an irregular period cycle, or just want to feel a bit more comfortable during your period, try implementing some of the yoga asanas and exercises listed below. You may be surprised at how well they work!
- How to Do Matsyasana (Fish Pose)?
- Lie down on your back.
- Come near your elbows with your forearms level on the mat and your upper arms vertical with respect to the floor.
- Keep your forearms in position and puff up your chest by gliding your shoulders back and putting your shoulder blades firmly onto your back. You should feel your body creating a backbend.
- You can place your hands under your butt.
- Lower the crown of your head back until it arrives to the floor, opening your throat.
- Legs and toes should be engaged engaged.
2. How to do Dhanurasana (Bow Pose)?
- Lie on your stomach with your feet apart, in line with your hips, and your arms by the side of your body.
- Fold your knees, involve your hands backward, and hold your ankles.
- Inhale in, and lift your chest off the ground and pull your legs up and towards the back.
- Keep the pose stable while paying attention to your breath. Your body is now curved and as taut as a bow.
- Carry on to take long, deep breaths as you relax in this pose. But, bend only as a long way as your body permits you to.
- After 25 -30 seconds, as you exhale, gently bring your legs and chest to the ground and relax.
3. How to do Adho Mukha Svanasana (Downward Facing Dog Pose)?
- Involve your hands and knees with your wrists below the shoulders and your knees underneath the hips.
- Curl your toes under and push back through your hands to lift your hips and level your legs.
- Expand your fingers and ground down from the forearms into the fingertips.
- Outwardly rotate your upper arms to increase the collarbones.
- Let your head hang and move your shoulder blades far away from your ears towards your hips.
- Engage your quadriceps. This activity goes a long way toward making this a relaxing pose.
- Rotate your thighs inward, keep your tail high, and sink your heels towards the floor.
- Assess that the distance between your hands and feet is correct by coming forward to a plank posture. The distance between the hands and feet should be the same in these two poses.
- Do not step the feet toward the hands in Down Dog in order the get the heels to the floor.
- Exhale and bend your knees to release and return to your hands and knees.
4. How to do Malasana (Garland Pose)?
- Stand with your feet about mat’s width apart. Bend the knees and lower your butt toward the floor to follow into a squat.
- Take your upper arms inside your knees and bend the elbows to bring the palms together into anjali mudra (prayer position).
- With hands to your heart center in anjali mudra, try your thumbs to touch your sternum apparently to help keep the chest lifted.
- Continue pressing upper arms into thighs and thighs into upper arm to stay engaged.
- Keep your spine straight and your butt moving toward the floor. Shoulders should be relaxed away from your ears.
- Stay in this pose for five breaths, then align the legs to come out.
5. How to do Ustrasana (Camel Pose)?
- Kneel with body upright and hips mounded over the knees.
- Draw your hands up the side of your body until your palms reach the sides of your rib cage. Let your thumbs rest on the back of the ribs as the other four fingers wrap around the sides and fronts of the rib cage with elbows directing out. Use your hands to lift the rib cage up for help as you start to open your chest toward the ceiling.
- Maintain the position of your chest as you reach your hands back one at a time to grasp your heels.
- Bring your hips forward, such they stay over your knees.
- If it feels good, let your head come back, opening your throat. If that doesn’t work for your neck, you can keep the chin tucked instead.
- Release by bringing your chin toward your chest and hands to your hips. Firm your abs and support your lower back with your hands as you slowly bring your body to an upright kneeling position.
6. How to do Baddha Konasana( Cobbler’s Pose)?
- Sit in Dandasana with your legs outstretched straight within front of you.
- Bend your knees and bring the soles of your feet together as you let your knees fall out to either side.
- Draw your feet in as nearby to your body as is comfortable. Back off if you feel any pain in your knees.
- Press the external edges of your feet together strongly. The feet may begin to open like a book. You can encourage this with your hands or hold onto your big toes in a yogi toe lock.
- Sit up tall with a long spine while keeping your shoulder blades on your back and your shoulders moving away from your ears.
7. How to do Janu Sirsasana (Head to Knee Pose)?
- Sit in Dandasana with both legs outstretched in front of you.
- Adjust the flesh under your seat so that your sit bones are firmly anchored.
- Bend your left knee and bring the sole of your left foot to your right inner thigh.
- Square your torso over your extended right leg. Begin to bring your torso down to your leg by tipping your pelvis forward and walking your hands which are framing your extended leg towards your right foot so that the bend initiates from your hips instead of your lower back.
- Keep your right foot stretched while pressing the back of the right thigh down toward the floor.
- When you reach your peak forward bending limit, you can relax your heart and head down toward the extended leg, enabling the spine to round. Do whichever one feels better.
- If your hands reach your foot, hold your foot.
- On each inhale, extend the spine long. On each exhale, deepen the forward bend. Stay here for five to 10 inhalations and after that straighten both legs, shake them out, and repeat the pose on the other side.
8. How to do Upavistha Konasana (Seated Straddle)?
- Sit in Dandasana (Staff Pose), sitting directly on top of your sitting bones.
- Open your legs out to the sides as wide as you are able. Stretch your feet and point the toes up.
- Push through your big toe mounds and root down along with your femurs so the quadriceps are also facing the ceiling.
- Inhale and lengthen your spine, exhale and hinge at your hips, walking your hands forward and bringing your torso to the floor between your legs.
- Keep the back straight and avoid curving the spine. To move out the pose, walk your hands back and come back to Staff Pose.
9. How to do Paschimottanasana (Seated Forward Bend)?
- Sit in Dandasana (staff pose) with your legs straight in front of your body.
- Bring your arms straight out to the sides and up over your head, reaching toward the ceiling.
- Inhale and draw your spine up long. As you exhale, begin to come forward, hinging at your hips. Imagine your pelvis as a bowl of water that is steering forward.
- On each inhale, lengthen your spine. You may come a little out of your forward bend to do this. On each breathe out, deepen into your forward bend. Visualize your belly coming to rest on your thighs, instead than your nose coming to your knees. This will help you maintain your spine long.
- Keep the neck as the natural extension of your spine, no more cranking it to look up nor allowing it go completely.
- When you have happened to your full extension with the spine long, decide whether you want to stay here or let your spine round forward.
- Grab your ankles or shins, whichever you can reach. You can also use a belt around your feet. Keep your feet flexed strongly throughout.
10. How to do Setu Bandhasana (Bridge Pose)?
- lay down on your back and Fold your knees. Keep your feet hip stretch apart on the floor, 8-12 inches from your pelvis, with knees and ankles in a vertical line.
- Keep your arms beside your body, palms facing down. Inhaling, slowly lift your lower back, middle back and upper back off the floor gently spin in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms and feet.
- Feel your bottom firm up in this pose. Both the thighs are identical to each other and to the floor.
- Hold the posture for a minute or more and exhale as you gently release this yoga pose.
Yoga poses for a proper Regular periods
Yoga Asanas for Bloat
When you’re on your period, try to do yoga asanas to relieve symptoms of bloat, heavy bleeding, and PMS.
Make sure you are eating healthy food and getting proper sleep. You won’t have to reach for the medical store to relieve your menstruation symptoms.
Yoga asanas and yoga exercises for women dealing with irregular periods will help them improve and regulate the irregular menstrual cycle.
Yoga Asanas for Heavy Bleeding During Periods
When you’re experiencing heavy bleeding during your period, these yoga asanas can be a real help for a proper period cycle.
Cow pose: Get down on your hands and knees, and then tuck your chin into your chest. As you inhale, arch your back and look up at the ceiling. Hold for a few seconds, and then release.
Cat pose: Get down on all fours, and then let your stomach drop toward the floor as you exhale. Inhale as you lift your chin and tailbone up toward the ceiling, and hold for a few seconds. Release and repeat.
Both of these poses help to increase blood flow to the uterus, which can help to reduce heavy bleeding.
Yoga Asanas For PMS And Yoga Asana For Irregular periods
I’m sorry, but I must clarify that yoga exercises cannot induce immediate periods. Periods in women are natural bodily processes regulated by hormones, and exercise does not influence their timing. Suppose someone is experiencing irregular periods. In that case, it is essential to consult a doctor to identify the underlying causes and receive appropriate medical advice to get periods immediately in One hour.
You can try yoga exercises To Treat Irregular Periods at home, which are mentioned above. However, exercise can benefit overall health and get periods properly. Exercise can help reduce stress and period cramps and promote relaxation during Menstruation. During this time, gentle yoga and breathing exercises may provide comfort and support. Nevertheless, it is crucial to remember that yoga is not a means to alter the menstrual cycle but rather a holistic practice to enhance overall physical and mental health.
When you’re on your period, it can be tough to deal with all the symptoms. But luckily, there are yoga asanas that can help relieve some of those pesky symptoms.
Try doing some yoga asanas each day when you’re on your period, and see if you feel better. Not only will you feel better physically, but you’ll also feel better mentally and emotionally.