Yoga For Menstruation



Women go through major changes in three stages of their lives- puberty, pregnancy and menopause. During a menstrual cycle, one needs to get used to a lot of hormonal changes within the body. The following combos can prove to be useful.
A good combination of poses to get rid of pre-menstrual tension is as follows:

Combo 1

  • Baddhakona Asana
  • Supta Baddhakona Asana
  • Supta Vira Asana
  • Matsya Asana
  • Sirsa Asana (against the wall for beginners)
  • Sarvanga Asana
  • Viparita Danda Asana
  • Savasana


But if you probably need to take a pill for abdominal cramps, then stop. While your menstrual cycle is on, there are some wonderful poses you can do that can help you get rid of the pain and the mental stress. So a regular workout at this time can incorporate the following poses:

Combo 2

  • Utthita Trikona Asana
  • Virabhadra Asana I
  • Virabhadra Asana II
  • Ardhachandra Asana
  • Prasarita Padottana Asana
  • Baddhakona Asana
  • Upavishtakona Asana
  • Janusirsa Asana
  • Vir Asana with your head forward
  • Setubandha Asana on 2 bolsters placed across each other


In each of these asanas focus is on the abdominal muscles and how these can be relaxed. Over-exertion should be avoided. In case of menstrual disorders, asanas should be done so that abdominal muscles and the organs have to be moved towards the spinal column as well as up towards the chest to avoid undue pressure on the uterus. If suffering from numbness, heaviness and aches, practitioner can do the following:

Combo 3

  • Utthita Parsvakona Asana
  • Supta Baddhakona Asana
  • Upavishtakona Asana
  • Kurma Asana
  • Mala Asana
  • Vir Asana
  • Supta Vir Asana


Dizziness during menstruation may be troublesome and the following asanas are beneficial for this:

Combo 4

  • Vir Asana
  • Janu Sirsa Asana
  • Ardha Baddha Padma Paschimottana Asana
  • Trianga Mukhaikapada Paschimottana Asana
  • Marichya Asana I


Incase of a profuse discharge, cramp or menorrhagia (excessive bleeding during menstrual periods), the workout should include the poses given here:

Combo 5

  • Baddhakona Asana
  • Supta Baddhakona Asana
  • Upavishtakona Asana
  • Vir Asana
  • Supta Vira Asana
  • Paschimottana Asana
  • Kurma Asana
  • Urdhva Prasarita Pada Asana (with feet and legs supported by a wall)
  • Adhomukhasvana Asana
  • Padangushtha Asana (with a concave back)
  • Prasarita Padottana Asana (with a concave back)


All combos given above aim at relieving the stress arising due to menstrual cycles, psychosomatic disorders and mental stress that can easily be handled if one performs these poses religiously. All asanas must be practised regularly even when menses are not on. It is only then that pain in the stomach, waist and back, heaviness in the abdomen and burning sensation may be gotten rid of. More than the physical anatomy, it is the mood disorders that need to be kept in check during this time, especially among younger women.

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