Top 5 Yoga Exercises For Menstrual Cycle

Every month period comes with uncomfortable bleeding, back pain, stomach pain, muscle cramps and PMS. Though severity of these symptoms varies from person to person, but every woman gets them, little or more. While the symptoms are unavoidable, intensity of pain and can be minimized by being active.

Any kind of regular work out makes the body flexible and strong. It also provides strength and prepares the body to withstand PMS. Light exercise form like yoga is very good for women. Yoga strengthens the body from inside and lowers health issues during or before period. Here are some yoga poses that surely helps you to overcome symptoms related to menstrual cycle and ensures a painless period.

Yoga Exercises For Menstrual Cycle

Buddha Konasana

Buddha konasana is popularly known as cobbler’s pose which opens and acts on pelvic and groin region. This pose increase blood circulation in the pelvic region which reduces the pain and heaviness during menstruation.

To perform this pose, sit straight and bring your feet together while bending your knees. Hold the feet with arms and remain at this position for few minutes as long as your feel comfortable.

Upavistha Konasana

This pose also helps to reduce PMS as it stretches hamstrings, calves, and strengthen spine. Start this pose by sitting on the floor with your spine straight. Extend and open the legs wide away from the central part. Stretch the legs as much as you feel comfortable.

Toes should point straight upward and legs should touch the ground. Keep your arms crossing each other between the legs and relax. Take few breaths at this position and then slowly release the pose.

Supta Baddha Konasana

Commonly known as reclined bound angle pose, this pose also acts on groin and improves blood circulation in the pelvic region.

To perform this pose, lie down on your back and bring your feet close to each other, knee apart similar to budha konasana. Rest your hands beside hips and take few breaths here. Release the pose and sit back to carry out other postures.

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Paschimottanasana

Paschimottanasana is a seated bend forward pose. This pose strengthens hamstrings and spines. Sit comfortably on the floor with your legs stretch and toes pointing upwards.

Inhale and lift your arms up over the head. Exhale and bend forward towards your feet. Exhale again and bend further to touch the feet with your arms. If you cannot touch your feet, try to hold ankle or skins whichever is comfortable.

Supported Bridge Pose

This pose effectively strengthens the spine and helps to reduce back pain during period. To carry out this pose, lie down on your back such that knees are bent and soles are flat on the ground. Keep the feet parallel and press down with the feet while lifting the hips off the ground.

Keep a yoga block under your hip, breath and rest at this position as long as you feel comfortable. Your arms remain on the ground. Release the pose lifting the hips, removing the yoga block and resting your back again on the floor. Repeat the pose again if you like and relax.