Yoga for Regular Periods: The Ultimate Guide and Tutorial

Yoga is a natural remedy that is best known for managing stress levels. Plus, it just so happens that yoga also helps with irregular periods. In our guide, you’ll learn about the best types of yoga for regular periods.

Irregular periods are a common and natural health issue among people with uteruses worldwide. They can be due to hormonal changes, stress, etc. 

Yoga is one of the best and most natural ways to combat stress, exhaustion, cramps, and menstrual pain. Yoga for irregular periods can help you overcome a messed-up menstrual cycle. 

Typically, a menstrual cycle ranges from 21-38 days. When you don’t bleed for more than 35 days or get periods within 21 days, it’s considered an irregular cycle. 

These irregularities can happen often, and they are very common. At the same time, we’d still advise you to visit a doctor if you are experiencing these irregularities.

Let’s learn more about irregular periods and how yoga can help with them.

What Causes Irregular Periods?

There are several reasons behind irregular periods. Some of them are:

• Weight loss.
• Excessive exercise.
• Chronic anxiety.
• Obesity.
• Taking birth control pills.
• Perimenopause.
• Hormonal change.
• Anemia.
• Pregnancy. 

Irregular periods are common. Still, these irregularities can also indicate health issues, including thyroid issues, PCOS, and polycystic ovary syndrome. 

Usually, you can treat irregular periods through medication to maintain hormonal levels, painkillers, and in some cases, surgery. 

These treatments are practical. But on the flip side, they can have side effects on your body in the long run. 

The best alternative to treat menstrual cramps and promote a more regular period is to practice different yoga asanas and poses. 

How to Get Regular Periods Naturally

As mentioned, yoga is one of the best natural remedies for treating period cramps and irregular periods. 

The best part about yoga is that there are various other health benefits. For example, it helps reduce mental health problems such as anxiety and depression. 

Yoga for Regular Periods: Does It Really Help?

Painful menstrual cramps and irregular periods are stressful and annoying. 

Irregular periods are often caused by high-stress levels that disrupt the hormonal balance. 

These imbalances trigger mood swings, depression, and anxiety. Such menstrual irregularities also disturb your sleep schedule. 

Curious about how yoga can fight stress and anxiety? Click this link. 

Yoga is known to relax your body and mind. Daily yoga can stabilize your period cycle and reduce your physical and emotional problems. 

When you do yoga, it calms your body and mind by relaxing the overactive systems through processes such as heavy and deep breathing. 

In particular, meditative asanas allow you to focus your energy on your core and improve concentration.

When you concentrate on your breathing, your mind wanders away from the problems of your daily activities, menstrual cycle, and pain. 

Doing 35-40 minutes of yoga 4-5 days per week can significantly reduce your hormone levels responsible for irregular menstrual cycles. 

What Are the Yoga Poses I Should Practice?

The following are some of the best yoga asanas and positions that promote regular periods. These poses have also been proven to help reduce physical and emotional symptoms associated with irregular periods. 

Ustrasana (Camel Pose)

Ustrasana can be a bit painful and uncomfortable to practice. However, the results are worth it. 

You’ll need to stretch your abdomen to straighten your uterine muscles. 

The uterine muscles are responsible for period cramps. When they contract with each other, they cause pain.

You can easily control and prevent these muscles from contracting with this asana.

The following are the steps for Ustrasana.

Step 1: Kneel and align your hands with your shoulder. Keep your back straight.

Step 2: Arch your back and slowly go backward.

Step 3: Try to reach your heels with your palm. 

Step 4: Stay in that position for 25-30 seconds.

Step 5: Slowly breathe in and out.

Step 6: Exhale and slowly come back to your starting position. 

Repeat this asana 3-4 times to see positive results.

Malasana (Garland Pose)

Malasana helps mitigate back pain, period pain, and cramps by widening your pelvic area. 

This particular asana helps remove any congestion in your body. It’s also beneficial for regulating your emotions responsible for anger, irritation, and mood swings. 

This yoga pose is also beneficial for blood circulation, which keeps your organs healthy. 

The following are the steps for Malasana.

Step 1: Squat down and keep your feet apart from each other. You can align your feet with your hip.

Step 2: Move your knees as wide as your torso. 

Step 3: Your palms need to be in a namaste position. 

Step 4: Put your elbows inside your inner thighs and slowly stretch.

Step 5: Remain in this yoga pose for about 1-2mins.

Step 6: Return to the initial position. 

Dhanurasana (Bow Pose)

Dhanurasana is another yoga pose that can get pretty painful when you’re on your period.

However, it can help ease period pain and eliminate irregular menstrual cycles, and it also helps to stimulate your reproductive organs. 

You’ll simply need to lie down and stretch your back backward. 

The following are the steps for Dhanurasana. 

Step 1: Lie down on your stomach, preferably on a yoga mat. 

Step 2: Bend your legs backward and take a deep breath. 

Step 3: Lift your hands and hold your ankles. 

Note: Hold your ankle so that your body weight is on your torso. 

Step 4: Stay in that position for 20-30 seconds.

Step 5: Slowly breathe out and return to your initial position.

Baddha Konasana (Butterfly Pose)

This particular asana is a simple and easy asana that doesn’t require much effort. 

You will have to use the force of gravity to stimulate your body’s energy and blood cycle to the groin area. That will help relieve discomfort and treat irregular periods.

This pose also helps to reduce fatigue and relax your mind and body by calming your nerves. If you’re looking for an energy boost, this is the pose for you!

The following are the steps for Baddha Konasana. 

Step 1: Sit on your yoga mat while keeping your back straight. 

Step 2: Bend your legs inwards and join your feet. The soles of your feet should touch each other.

Step 3: Hold your feet tightly using your hands.

Step 4: Breathe in and put your legs down towards the floor. 

Step 5: Breathe normally and start flapping your legs upwards and downwards.

Step 6: Do this for 5-10 minutes, then slow down and stop.

Step 7: Straighten your legs and relax. 

Bhujangasana (Cobra Pose)

Bhujangasana or the Cobra pose can relieve many problems in your body. It helps treat constant headaches and stimulates blood circulation. 

It requires you to bend your back backward. Doing so will loosen and strengthen the stiff muscles in your body.

The following are the steps for Bhujangasana.

Step 1: Lie down on your stomach and stretch your legs.

Step 2: Put your hands below your shoulders and besides your face.

Step 3: Breathe in and lift your chest while supporting your hand. 

Step 4: Slowly bend your back backward and hold this position for 20-30 seconds.

Step 5: Breathe out and return to your initial position.

Repeat this asana 3-5 times. Remember to take breaks between exercises. 

Upavistha Konasana ( Wide-Leg Forward Fold Pose)

Upavistha Konasana helps to bring your energy to the uterus and pelvic bowl regions.

There’s a wide-leg version of this asana that helps to open the hips and promote blood flow. 

The following are the steps for Upavistha Konasana. 

Step 1: Sit down on your yoga mat and slowly spread your feet. 

Step 2: With your back straight and bent forward, let your hands rest on the ground. 

Step 3: Bend your elbows back to bring your hands towards your hips. Try to keep your back straight. 

Step 4: While holding your feet with your hands, try to touch the ground with your forehead/chin.

Go down as much as you can. 

Step 5: Hold the position for 10 breaths.

Step 6: Slowly come back to the initial position.

Closing Thoughts

Yoga is among the best and top recommended natural remedies for relieving period cramps. Yoga for regular periods also helps to make inconsistent menstrual cycles more regular.

All of these asanas are tough, so you will have to be patient and gentle. Don’t overexert yourself. 

If you find any asana too hard, we recommend skipping it.

In general, exercising and moving your body while on your period can be extremely beneficial. 

In particular, exercising through these asanas improves your blood circulation and reduces cramps.

Tell us about the asana that worked for you by commenting down below.

Check out these 5 effective home remedies for irregular periods!