8 Yoga Exercises For Irregular Periods & Menstrual Pain

Cramps, bloating, and pelvic pain are commonly a part of your menstrual cycle. And while that can be managed with hot water bottles and pain relief yoga, irregular periods bring about a whole new array of problems. Practising yoga to regulate the menstrual cycle also keeps you mentally and physically fit.

The first step would be to visit your gynaecologist and get a professional opinion. But only a few major cases require medical attention. Several women just need to change their habits for the better and adopt a healthy lifestyle. And yoga is one safe way to regulate your periods. There are a ton of yoga poses for irregular periods that help tremendously.

What Is An Irregular Period?

Usually, a menstrual cycle is 28 days long but it can range from 21 days to 38. It is irregular if you have not had your periods for over 35 days or have experienced bleeding within 21 days of your previous period. Girls, when they first get their period, or women going through menopause can experience irregular ones for some time. But if your periods are always irregular, it needs special attention.

10 Common Causes Of Irregular Periods

Before you try some yoga asanas for irregular periods, it’s vital to know what causes irregular periods.

• Polycystic Ovary Syndrome (PCOS)
• Excessive exercise
• Changing birth control pills
• Using certain medications
• Thyroid issues
• Pregnancy
• Breastfeeding
• Uterine fibroid
• Intrauterine device
• Stress

Regulate Your Periods With These Yoga Asanas

Trying yoga for irregular periods can yield great results and there are almost zero side effects. Apart from yoga asanas, even meditation can help resolve menstrual issues. Meditation has been demonstrated to improve physical and emotional symptoms of PMS, especially in people with severe PMS. So, try pranayama for irregular periods and see the difference.

1. Adho Mukha Svanasana (Downward-Facing Dog Pose)

This asana of yoga for irregular periods has numerous amazing benefits that make it extremely essential for you to practice it every day. The best part is, even a beginner can get the hang of this asana with great ease.

How To Do It:

1. Place your palms and feet flat on the ground.
2. Lift your body to form a 90-degree angle while facing down.
3. Hold this pose for one minute.

2. Viparita Karani (Legs-Up-The-Wall Pose)

Known for relieving headaches and migraines, this is one of the best yoga poses for irregular periods. It helps get rid of menstrual cramps, PMS and helps manage menopause symptoms.

How To Do It:

1. Start with your support about 5 to 6 inches away from the wall. Sit sideways on the right end of the support, with your right side against the wall.
2. Exhale and, with one smooth movement, swing your legs up onto the wall and your shoulders and head gently down onto the floor.
3. Take a small roll made from a towel for example under your neck if the cervical spine feels flat. Open your shoulder blades away from the spine and release your hands and arms out to your sides, palms up.
4. Stay in this pose anywhere from 5 to 15 minutes. Be sure not to twist off the support when coming out. Instead, slide off the support onto the floor before turning to the side.

3. Ustrasana (Camel Pose)

The camel pose causes stretching in your abdominal region. The pull in your stomach signals your uterine muscles which eases your menstrual cramps. This asana also stretches the spine which relieves mild lower back pain.

How To Do It:

1. Kneel on the floor.
2. Arch your back slowly.
3. Touch your heels with your hands.
4. Hold this for 30 to 60 seconds.

4. Dhanurasana (Bow Pose)

Dhanurasana is one of the best poses for your reproductive system. It is a basic yoga posture that not only relieves menstrual pain but also reduces the severity of the symptoms of your next menses.

How To Do It:

1. Lie face down.
2. Lift up your hands and feet.
3. Join hands and feet above your body and hold them.
4. Continue holding for 30 seconds and repeat.

5. Paschimottanasana (Seated Forward Bend Pose)

This asana calms the brain and helps relieve stress and mild depression which can be common while PMSing. It also helps relieve the symptoms of menopause and menstrual discomfort.

How To Do It:

1. Sit with your feet straight in front of you.
2. Exhale as you stretch your body towards your feet.
3. Hug your feet with your hands and hold for one minute.

6. Ardha Pincha Mayurasana (Dolphin Pose)

The dolphin pose relieves menstrual discomfort and headaches. It stretches the shoulders, hamstrings, calves, and arches. Make sure to support your head to get better results.

How To Do It:

1. From all fours, come down onto your forearms. Spread your fingers wide and keep elbows shoulder-width apart.
2. On an inhale, tuck your toes and lift your hips up and back like you’re in Downward-Facing Dog. Allow your head to hang above the floor.
3. Ground down into your forearms and lift your upper body away from the floor. Press your heels down toward the mat for a nice hamstring stretch.
4. Stay between 30 seconds to one minute. Then release your knees to the floor with an exhale.

7. Setu Bandha Sarvangasana (Bridge Pose)

Bridges are not only one of the best exercises for a sculpted butt, but they will also help keep your back healthy and pain-free. It helps eliminate period cramps with ease. Place a block under your sacrum (tailbone area) for added support, especially if your back pain is intense.

How To Do It:

1. Lay face-up on the floor with your knees bent and your feet flat on the floor.
2. Raise your hips so your body forms a straight line from your shoulders to your knees.
3. Pause in the up position, then lower your body back to the starting position.

8. Supta Virasana (Reclining Hero Pose)

The reclining variation of Virasana is an intermediate pose. It helps get rid of menstrual discomfort and helps regulate your menstrual flow as it stretches the abdomen. This asana falls into the yoga for the irregular period category and is highly effective.

How To Do It:

1. Placing the palms on the floor beside the buttocks, slowly bend back, placing the right forearm and the elbow on the ground and then the left.
2. Bring the back of your head to the ground while arching the back.
3. Place the hands on the thighs. If necessary, separate the knees, and avoid overstraining the muscles or legs.
4. Breathing in and taking the support of the elbows and the arms raise the head above the ground. 
5. Then shift the body weight on the left arm and elbow by sliding the body, then slowly coming to the starting position.

Key Takeaways

• These asanas can reduce the mood swings and depression that can often occur during menstruation (and PMS), leaving you refreshed and revived
• If you have concerns about practising yoga during your period, try talking about it with a yoga instructor or an expert
• If you face difficult cramps or have a hard time during your menstruation cycle, you may want to sit it out for those few days
• It is best to avoid inversion yoga during your periods as it is against the menstrual flow
• Avoid asanas like Shirshasana, Sarvangasana, Dhanurasana, Halasana, Karnapidasana, and Bakasana
• It’s entirely normal to feel exceptionally fatigued and overwhelmed during yoga when you’re menstruating, and you may not be able to perform at your usual level
• Don’t feel guilty about needing to take a little time off when you’re not feeling well
• Instead of pushing yourself and forcing your body to compete at its optimum level, let it rest!

Not just exercise and diet, but also using the right menstruation products can help make your period a breeze. Get Evolve Essentials sanitary pads at the Red Dot Shop here.

Periods are not pleasant and are never fun, but it’s going to keep happening till you hit menopause. Every woman has a different experience with her cycle and the pain varies as well. Practising these yoga poses for irregular periods can certainly help get rid of some menstrual problems and regulate your cycle without any side effects.