Yoga plays a major role in calming one’s mind and reducing anxiety, thereby, improving quality of life. Given that yoga is a powerful tool to give you inner strength and transform your body and mind, it is no surprise that practicing yoga while on your periods can help regulate your cycle better. Menstrual cycles are usually never easy for any woman.

Here are some yoga asanas or exercises suggested by Sharana Jhangiani, Head of Community, Nua, which may help you feel better.

Bhujangasana (Cobra Pose)

bhujanasana yoga for perio pain

  • Lie down on your stomach and stretch your feet out as much as you can.
  • Ensure your thighs and pelvis touch the floor.
  • Placing your arms parallel to your chest and under your shoulders, inhale and slowly push your arms against the floor stretching your upper body upwards. Arch your back slightly while your pelvis, thighs and feet remain touching the floor.
  • Hold the position for 10-15 seconds.

This is one of the most common yoga exercises and helps stretch your chest, back, shoulders and abdomen.

Baddha Konasana (Cobra Pose)

cobra pose yoga for perio pain

  • Bringing the soles of your feet together to face each other, drop your knees to the ground.
  • Sit on your perineum and straighten your lower back as much as you can.
  • Relax your shoulders, open your chest and take 5 deep breaths with your eyes closed.
  • To feel a deeper stretch, come into the forward fold position.

This exercise helps your body relax, calms your mind and muscles, and opens the pelvic region.

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Adho Mukha Virasana (Downward Facing Hero Pose)

adho muko yoga for perio pain

  • Getting into a tabletop position, allow your big toes to touch each other and move your knees away from your body.
  • Sit back as much as possible and fold forward, stretching your arms in front of you on the ground.
  • Rest your forehead on the ground or on a rolled-up towel in case you cannot reach the ground.
  • For a deeper stretch, touch your chin to the ground.

This is a great exercise to relieve muscle tension and lengthen the spine. It helps relax lower back pain, cramps, and normalises blood flow throughout the body.

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Paschimottanasana (Forward Fold)

forward fold

  • Sit on the mat with your legs stretched in front of you.
  • Bend forward and try to touch the soles of your feet, keeping your back straight.
  • Stay in this position for as long as you can.

This is a good overall body stretch, reduces fatty abdominal deposits, improves digestion, and enables a better period flow.

All of these exercises can be done regularly while on your periods, however, ensure to not perform any exercise inverting your body since it can induce excessive bleeding and is not recommended during your menstrual cycle. Take help from a yoga instructor if you have doubts and stay fit.

Stay tuned to HerZindagi for more ways on dealing with menstrual pain and intimate hygiene.