The gynecologist explains the benefits of yoga on menstrual health, the best yoga poses to adjust the duration, and the importance of breathing.
From irregular periods and painful convulsions to PCOD and premenstrual syndrome, menstrual symptoms can reflect deeper imbalances in the hormone, metabolism, or nervous system. Although treatment is often required, incorporating yoga into your lifestyle provides a holistic, evidence-supported way to support menstrual and reproductive health. Practice the best yoga poses for menstrual health and maintain a stress-free lifestyle can help women adjust their own periods and reduce painful symptoms.
Does yoga for menstrual health work?
Polycystic ovarian disorder (PCOD) affects an estimated 6-20% of women worldwide. It is characterized by insulin resistance, excessive androgens, irregular ovulation, and anxiety. In adolescent girls diagnosed with PCOD, the overall 12-week yoga regimen was found to outweigh the general physical exercise in improving hormone markers.
Yoga Asana for Hormonal Balance
Certain yoga poses stimulate endocrine function and strengthen pelvic circulation. These yoga asanas include:
1. SUPTABADDHA KONASANA (Reclining bound angle pose)
It gently relaxes the abdominal and pelvic muscles, improves blood flow to the uterus and ovaries, and reduces menstrual cramps.
2. US pawn) (Bridge pose)
This yoga tones the pelvic muscles and stimulates the thyroid gland. It is often referred to as a “master regulator” of hormones.
3. Marasana (garland pose)
It supports pelvic flexibility, relieves lower back tension and supports digestion.
4. Paschimottanasana (forward bend)
This yoga asana calms the nervous system and relieves symptoms of PMS, including bloating and anxiety.
5. Viparita Karani (foots on the wall)
Place your feet on the wall activates the parasympathetic nervous system, lowering cortisol and reducing pelvic inflammation.
6. Balasana (children’s pose)
This relaxing yoga pose for menstrual health reduces lower back pain and abdominal cramps, calms the nervous system, improves blood circulation to the pelvis, reduces bloating, and supports rest.
Also read 8 Yoga Asana to manage irregular periods
Breathing to reduce stress
Sustained stress can increase cortisol and increase cortisol, which inhibits the production of gonadotropin-releasing hormone (GNRH), causing disruption of the menstrual cycle. Research shows that Pranayama techniques such as the bramari (the breath of humming bee) that took place over six months can help regulate the response of cortisol to stress.
Furthermore, controlled breathing exercise has been shown to significantly reduce the levels of cortisol and epinephrine, which support emotional balance and resilience in women with irregular menstrual periods.
Make menstrual health yoga a habit
Yoga is a lifestyle. Dynamic postures (such as bridges and garlands) and repair poses (such as child poses and Supta Baddha Konasana) are combined with regular pranayama to build long-term hormone harmony. It is important to adjust your practice during your menstrual cycle. Practice dynamic sequences of the follicle/ovulation phases, and resilient phases during the menstrual and luteal phases.
Over time, yoga promotes everyday, physical awareness and emotional stability. These are all essential pillars of menstrual health care.
As a healthcare provider, it is important to acknowledge and integrate these complementary practices into our recommendations. It is especially important to ensure that women have a better understanding and management of their reproductive health. Structured yoga practices are an effective adjunct to traditional treatments and promote overall well-being at various stages of a woman’s reproductive life.
