7 Yoga Asanas That Support A Woman’s Menstrual and Reproductive Wellness

As life gets quicker and we wear more and more hats, women become the ultimate multi-taskers, frequently failing to put themselves at the top of the priority list. But her health, including her reproductive and menstrual health, is the foundation of her staying well. 

Thankfully, the ancient science of yoga provides a holistic way for women to restore balance, harmony, and their own inner strength, writes Himalayan Siddhaa Akshar, author, columnist, and founder at Akshar Yoga Kendraa. He adds that women have a distinct biological rhythm. Given the continuous hormonal activity in her body, the need for yoga gets amplified.

3 Yoga Poses for Your Menstrual Cycle

From first menstruation through conception, pregnancy, and birth to menopause, a woman’s body goes through so many hormonal changes. But the solution remains for so many problems, yoga, adds Himalayan Siddhaa Akshar.

“These changes can cause discomfort, erratic cycles, mood changes and fatigue. Instead of fighting against these cycles, yoga shows us how to move with them--to love the body through it, support the endocrine system, calm the mind,” he highlights.

1. Apanasana (Knees-to-Chest Pose):

Bend your knees into your chest. This straightforward, but pivotal, pose will help reduce bloating and aid your digestion, which is slower than usual when you are on your period. It even massages the genitals softly. This pose can help with common menstrual complaints like cramps, bloating, and mood swings. Light asanas help increase blood circulation into the pelvic area, and relax tense muscles while releasing endorphins.

2. Supta Baddha Konasana (Reclining Bound Angle):

This rejuvenating pose stretches the hips and promotes relaxation. Lying on the back with the soles of the feet together and the knees apart, propped up with cushions, relaxes the abdominal area and relieves menstrual cramps.

3. Balasana (Child’s Pose):

A healing pose (a mild stretch) for the lower back, it soothes the nervous system and helps heal pain from menstruation. It can also lead to introspection and emotional outpouring.

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4 Yoga Asanas for Fertility and Hormone Imbalance

The regular practice of certain asanas and breathwork can aid in reproductive organ health, balance of hormones crucial to fertility, regularising of menstruations, and assisting with conditions like PCOS and endometriosis. These poses can help:

1. Bhujangasana (Cobra Pose):

By strengthening the pelvic region, the cobra pose may stimulate the ovaries and uterus, helping to open the pelvic area, and improving circulation toward the uterus and shallow ovaries, promoting healthy hormonal balance. It also beneficial to relieve the symptoms of PCOS and infertility.

2. Setu Bandhasana - Bridge Pose:

Lie down on the back with the knees bent. This mild inversion stimulates the thyroid, promotes healthy hormones, and tones the pelvic floor which helps for fertility and post-partum recovery.

3. Ustrasana (Camel Pose):

As a big heart-opener, camel pose ignites the reproductive organs, improves posture, and relieves tiredness associated with hormonal lows.

4. Pranayama (Breath control):

A significant tool in balancing hormones and managing stress,  breathing techniques such as Nadi Shodhana (alternate nostril breathing) and Bhramari (bee breath) helps quiet the mind, balance the nervous system, and strengthen the body’s inherent healing response.

“Whether you’re dealing with cramps, trying to conceive, or working on balance through hormone shifts, yoga can be a gentle yet powerful support. It promotes patience, acceptance, and strength, not just in terms of physicality, but emotionally and spiritually. Women’s health needs this kind of thoughtful, nurturing approach. So unroll the mat, take a deep breath, and start the journey inside. Your body is not a battlefield — it’s a temple. And yoga is the prayer,” wraps up Himalayan Siddhaa Akshar.

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