Mensuration commonly known as the menstrual cycle is a natural process that occurs in the bodies of women. The menstrual cycle is a fundamental part of women’s reproductive system and typically occurs on a monthly basis.
During mensuration, women’s body goes through several changes that cause pain, discomfort, and uneasiness in their body.
Yoga can be beneficial in managing menstrual health for several reasons.
• Reducing menstrual pain: Certain yoga postures can help alleviate menstrual cramps and pain.
• Regulating hormonal balance: Regular yoga practice can help balance hormones in the body. which may contribute to more regular menstrual cycles. Such as ‘Sarvang Asana’ and ‘Setu Bandh Asana’ can stimulate the thyroid gland and promote hormonal balance.
• Relieving stress and anxiety: yoga is known for its ability to reduce stress and promote relaxation. High levels of stress and anxiety can negatively impact the menstrual cycle and exacerbate symptoms. Practising yoga can help manage stress leading to improved overall well-being and a more balanced menstrual cycle.
• Increasing blood circulation: Yoga poses that involve twist, inversions and forward bend can improve blood circulation in the pelvic area. Enhanced blood flow can alleviate menstrual irregularities and reduce bloating.
• Improving mood and emotional well-being: Many women experience mood swings, irritability, and emotional imbalances during menstruation. Yoga helps release endorphins, which are known as “feelgood” hormones. Practising yoga can promote a positive mood, reduce mood swings, and enhance emotional well-being during menstruation.
• Strengthening the pelvic floor muscles: yoga includes various poses and exercises that target the pelvic floor muscles. Asanas like pigeon pose (ek pada rajkapotasana) and goddess pose (Utkata konasasa) strengthening these muscles can improve menstrual health, urinary control and overall pelvic stability.
Here are some yoga poses and practices that specifically support menstrual health.
1. Balasana (child pose): this gentle pose helps relax the pelvic region, relieves lower back pain and reduces stress and anxiety.
2. Badhkonasana (butterfly pose): This pose stretches the inner thighs, hips, and groins. promoting blood circulation in the pelvic area and reducing menstrual cramps.
3. Supt baddha konasaana (reclining butterfly pose): lie on your back and bring the soles of your feet together, allowing your knees to fall out to the sides. this pose relaxes the lower back, hips and abdomen and helps relieve menstrual discomfort.
4. Supt Matsyendra as asana (Reclining spinal twist): This twist helps relieve tension in the lower back and promotes gentle detoxification by stimulating digestion and improving blood flow to the reproductive organs.
5. Viprita Karani (Leg-up-the-wall-pose) lie on your back with your legs resting against the wall. This pose helps reduce bloating, cramps and fatigue associated with menstruation, while also calming the nervous system.
6. Pranayama (breathing exercise): Deep diaphragmatic breathing can help reduce stress and calm the mind. Practice slow, rhythmic breathing to activate the relaxation response in the body.
7. Yog Nidra (yogic sleep): This guided meditation practice induces deep relaxation, reduces anxiety, and promotes overall well-being. It can be especially beneficial during menstruation to support rest and rejuvenation.
Remember, it is important to listen to your body and modify the poses according to your comfort level. It is important to note that while yoga can be beneficial for managing menstrual health it should not replace medical advice or treatment. If you have these specific concerns or serve symptoms related to your menstrual health, it’s always best to consult with a healthcare professional. They can provide personalized guidance and support based on your individual needs.
Shared By : Shafali Berry,
Author’s bio: I am Shafali Berry, and I’m thrilled to share my journey with you. After spending more than 15 years in the corporate sector, I decided to follow my heart and delve into the world of wellness. Being an avid yoga enthusiast for over a decade, I finally took the leap and opened my very own yoga centre, Eminent Yoga in 2021, situated in the vibrant neighbourhood of Gomtinagar, Lucknow. It’s been an incredible transformation, and I can’t wait to inspire others on their own wellness journeys.
