Practicing Yoga to Ease Menstrual Troubles

Practicing Yoga to Ease Menstrual Troubles
Menstrual Hygiene Day

World Menstrual Day: Practicing Yoga to Ease Menstrual Troubles and Balance Monthly Cycles

When it comes to the monthly cycle it varies depending on the physical strength of your body.  Some might not have any symptoms, low energy or feel at all different than they do during the rest of the month, while others have such extreme pain, mood swings, fatigue, bloating, irritability, etc that they need to remain in bed for the initial not many days. Since no woman is the same there are no set principles with respect to what to work on during the time of mensuration however, there are some broad rules that can help.

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The menstrual cycle is exceptionally sensitive if you are stressed or traveling; change our eating pattern then the cycle might change. Menstrual cycles are like a barometer of your hormonal health. If this harmony is disturbed, menstrual cycles will let you know in different ways. The condition of the menstrual cycle mirrors the condition of physical and psychological well-being. Along these lines it isn’t simply asanas that can affect it yet, in addition, the psyche, making contemplation and reflection a significant practice. Menstruation is a time of heightened awareness and sensitivity. At this time, it is particularly useful to examine these problems and find solutions. Menstruation is a time to explore and look within. It is time to nurture and heal the body and mind. Periods are no reason to avoid physical activities, more so for yoga which helps with both physical and mental health and thus has a positive effect on your hormonal health.

This menstrual day, let’s pledge to start practicing yoga for the physical and mental well-being of our body. I believe a few asanas that are easy to practice at home will be a good start.

Janu sirsasana

Janu Sirsasana

  • Head to Knee Pose – Janu Sirsasana- Extend your right leg and place the sole of your left foot on your right inner thigh. Center your torso over the right leg and fold forward. Come back through baddha konasana to set up for the other side. Continuing to take it nice and easy, janu sirsasana — head to knee pose — stretches the hamstrings in a simple forward bend. It’s an easy stretch that allows you to focus on one leg at a time and gently extend and lengthen your hips and groin.

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  • Seated Straddle – Upavistha Konasana- Open both your legs wide into upavistha konasana — seated straddle. Again, a supported forward fold with a bolster or blankets is a great option. We’re concentrating on those hamstrings again, but are also stretching the inner thighs and lengthening the spine.

    • Seated Forward Bend – Paschimottanasana- Bring both legs outstretched for a forward bend. Lengthen the spine in a seated position before coming forward. Imagine the pelvis as a bowl that is tipping forward as you come down. The seated forward bend — paschimottanasana — goes deeper still in opening the hamstrings and calves. It also gives your back a nice stretch.

  • Supported Bridge Pose- Lie down on your back. Press into your feet to lift the hips slightly and slide a yoga block under them for support. To come out, press into the feet to lift the hips again and slide the block out.

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Many yoga techniques can be practiced throughout the month to help balance the hormones, the menstrual cycle, and to prevent premenstrual syndrome, period pain, emotional disturbances, and other associated symptoms of menstruation.

Author: Paramita Saha, Nutritionist cum Yoga Practitioner – get an immune-boosting diet or a list of supplements under a guided program email –

Avatar for Paramita Singh

Paramita Singh

Paramita is a certified Sports Nutritionist cum Entrepreneur with diverse experience in the field of Nutrition Science. She has been practicing yoga for more than 15 years now as a disciple of Sadhguru. Prior to focusing on nutrition science, she was a business analyst for nearly 12 years. Shifting from corporate to being a certified nutritionist and fitness coach, the journey was emotional and transformational from being an individual to becoming a mother. Struggling from post-pregnancy weight gain yet was inspired as a mother which led her to be full-time nutritionist specializing in macro and micro nutrient diets. There are many roles that she has had to don ever since she put on the shoes of becoming a certified nutritionist and fitness coach. Most of her clients have come to her and expressed the pressure of the societal glare that has pushed them to take a look at their bodies. She consults each of her clients personally with mental support and guides them to lead healthy lifestyle. Paramita had always led a healthy lifestyle and a true nature lover. Even at the start of her career, she worked as Environmentalist and contributed in government projects. Since 2007, she started working at GIS as Business Analyst majorly assessing business problems and providing technology solutions at various capacities. In 2018, she indulged herself into healthy baking alternatives and Bengali cuisine food with “Parami’s Kitchen”. In 2019, she was certified as Sports Nutritionist from K11 Academy of Fitness Science and worked as a Nutrition coach at Healthify Me. She is actively pursuing certified courses in Yoga specialized in adults as well as toddlers/children. Paramita has also applied for a certified course to be mindfulness instructor as she believe in balancing both the mind and body for a healthy living.