Yoga for Menstruation

Yoga Poses for Relief During Your Period

Stomach cramps, mood swings, lethargy, pimples… They bring back memories of painful periods, right? Most women who suffer from difficult periods loathe “that” time of the month and often find themselves at their cantankerous worst during those dreaded days. If you find yourself in a similar predicament every month, you may find Yoga a source of great comfort and relief.

There are several Yoga asanas that are recommended for women on their periods. The logic behind this is that these asanas not only help in relaxing the stomach and leg muscles, but they also help in ensuring the free flow of the life current (apana) responsible for menstruation.

If you are a beginner you can start practicing the following simple asanas in the days leading up to your period as well as during your period.

Padma Asana This is a great asana for relaxing the body and mind. The following are the steps involved:

• Sit on the floor with your spine straight and your legs outstretched.
• Bend your knee and fold the right leg.
• Grasp your right foot with both your hands and place it on top of the left thigh.
• Slowly pull your heel toward your navel to a point that is comfortable.
• Repeat the same action with your right leg.
• Both your knees should be touching the ground and the soles of the feet should be pointed upward.
• Now place your hands on your heals with your palms facing upward.
• Relax and focus on your breathing.
• After 5-7 minutes, return to the first position by stretching your legs one by one, starting with the left leg.

Buddha Kona Asana This asana is recommended for women on their periods since it relaxes and stretches the inner thighs, groin and knees and helps reduce anxiety, stress and overall menstrual discomfort. The following are the steps involved:

• Sit on the floor with your spine straight and legs outstretched.
• Place your hands down on the floor.
• Breathe normally.
• Exhale and fold your knees.
• Pull your heels as close to your pelvis as you comfortably can.
• Grasp your feet with your hands and pull the soles of the feet together.
• Lock your fingers by pulling the feet closer and placing your heels as close to your groin area as is comfortable.
• Keeping your back straight, lower your knees to the floor.
• Press your thighs downward with your elbows so that your calves and knees are touching the floor.
• Hold this position for up to 5 minutes or as long as it is comfortable for you if you are beginner.
• Inhale, lift your knees up, and stretch the legs back to their original position.

Gomukh Asana This asana is extremely relaxing and also helps stretch the abdominal muscles. The following are the steps involved:

• Sit in padmasana or with your legs crossed with your left foot’s sole touching your right thigh and the right foot’s sole touching your left thigh if you are a beginner.
• Lift your right arm and bend your elbows so that your you hand touches your back.
• Bend the left arm to grasp the fingers of the right arm from behind. Slowly try to pull your right arm while maintaining contact between both your hands.
• Relax and breathe.
• Change the hands and repeat this asana.

These are just a few examples of the kinds of asanas that can make your periods relatively comfortable. You can try several other yoga poses as well, as long as they are relaxing and do not involve strenuous stretching, inversions and/or backward extension. Here’s hoping you have a pain-free period.

Until next time, embrace your inner wisdom.

Namaste,
Karen