International Day of Yoga: 8 yoga asanas to manage irregular periods

If your menstrual cycle is not on track, try these yoga poses for irregular periods now. They will help manage hormonal balance and reduce other menstrual discomforts, such as cramps.

There is nothing to worry about if you miss your period once in a while! However, it is not normal if it happens frequently. An irregular period is when your cycle comes early, late, or not at all, or when its length varies significantly. This can lead to various symptoms, such as intense pain or cramps, spotting between periods, weakness, or even stress. So, if you want to have regular periods, you need to keep a check on your lifestyle, which includes eating a healthy diet and focusing on physical activity. In this case, you may turn to yoga for irregular cycles!

Can yoga regulate irregular periods?

You already know that yoga offers several health advantages and can be even more helpful when it comes to periods. Performing certain yoga poses helps improve blood circulation to reproductive organs, balance hormonal imbalance, and reduce stress. These positive impacts of yoga on your body can help regularise your period cycle, while also easing premenstrual symptoms such as cramps, mood swings, or heavy bleeding.

What causes irregular periods?

While the length of the period cycle varies from woman to woman, the average cycle is every 28 days. However, a regular menstrual period cycle that typically occurs every 21 to 35 days and lasts about 2 to 7 days is also considered normal. But your period cycle is irregular when the cycle length frequently varies, periods are missed, or the flow is unusually heavy or light.

Irregular periods can be caused by various factors, including stress, significant weight changes, excessive exercise, hormonal imbalances due to conditions like polycystic ovary syndrome (PCOS) or thyroid disorders, certain medications, and underlying health conditions.

Yoga for irregular periods

Here are 8 effective yoga poses that can help manage and alleviate irregular periods:

1. Titliasana (Butterfly pose)

The butterfly pose is a gentle stretch for the inner thighs, hips, and groin. It helps improve blood circulation and stimulates the reproductive organs.

sitting yoga pose — These yoga poses are very effective in regulating the period cycle! Image courtesy: Adobe Stock

How to perform this pose:

Sit on the floor with your spine straight.
Bend your knees and bring the soles of your feet together, close to your pelvis. Hold your feet with your hands.
Inhale deeply and as you exhale, press your knees down toward the floor, flapping them up and down like a butterfly.
Continue this motion for 1-2 minutes.

2. Goumukh asana (Cow face pose)

Cow face pose stretches the hips, thighs, and chest, helping to open up the pelvic area and improve circulation.

How to perform this pose:

Sit with your legs extended in front of you.
Bend your left knee and bring your left foot to the outside of your right hip.
Bend your right knee and stack it on top of your left knee, bringing your right foot to the outside of your left hip.
Reach your left arm behind your back and your right arm over your shoulder, clasping your hands together.
Hold the pose for 30 seconds to 1 minute, then switch sides.

3. Setubandhasana (Bridge pose)

Bridge pose strengthens the back muscles, improves blood circulation, and stimulates the abdominal organs, aiding in hormone balance.

How to perform this pose:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms alongside your body, palms facing down.
Inhale and lift your hips toward the ceiling, pressing your feet and arms into the floor.
Hold the pose for 30 seconds to 1 minute, then exhale and slowly lower your hips back to the floor.

Also read: Yoga during periods: 4 postures you can avoid

4. Garudasana (Eagle pose)

Eagle pose enhances balance and concentration while stretching the hips, thighs, shoulders, and upper back, promoting circulation and relaxation.

How to perform this pose:

Stand with your feet together.
Bend your knees slightly and lift your left foot, wrapping it around your right leg.
Cross your right arm over your left and bend your elbows, bringing your palms together.
Hold the pose for 30 seconds to 1 minute, then switch sides.

5. Malasana (Squat pose)

This yoga pose opens the hips and stretches the lower back, promoting relaxation and improving pelvic circulation.

Malasana benefits — Benefits of malasana include managing period symptoms Image courtesy: Adobe Stock

How to perform this pose:

Stand with your feet hip-width apart.
Bend your knees and lower your hips into a squat, bringing your hands together at your chest in a prayer position.
Keep your back straight and your heels on the floor.
Hold the pose for 1-2 minutes.

6. Viparita karani (Legs up the wall pose)

Legs up the wall pose is a yoga pose that promotes relaxation, reduces stress, and improves blood circulation to the pelvic area.

How to perform this pose:

Sit next to a wall and lie down on your back.
Swing your legs up the wall and adjust your position so your hips are close to the wall.
Rest your arms by your sides, palms facing up.
Hold the pose for 5-10 minutes, focusing on deep, steady breathing.

Also read: Irregular or heavy periods may be a sign of a thyroid issue

7. Vakrasana (Seated twisting pose)

The seated twisting pose massages the abdominal organs, improves digestion, and enhances spinal flexibility, promoting overall well-being and hormonal balance.

How to perform this pose:

Sit with your legs extended in front of you.
Bend your right knee and place your right foot on the outside of your left knee.
Twist your torso to the right, placing your left elbow on the outside of your right knee and your right hand on the floor behind you.
Hold the pose for 30 seconds to 1 minute, then switch sides.

8. Supta baddha konasana (Reclining butterfly pose)

The reclining butterfly pose relaxes the mind and body, opens the hips, and stimulates the abdominal organs, aiding in hormonal balance.

Yoga after eating — This pose can greatly benefit your periods! Image courtesy: Shutterstock

How to perform this pose:

Lie on your back with your knees bent and feet flat on the floor.
Bring the soles of your feet together and allow your knees to drop open to the sides.
Place your arms alongside your body, palms facing up.
Hold the pose for 5-10 minutes, focusing on deep, steady breathing.

Tips to manage irregular periods

1. Maintain a healthy weight

Achieving and maintaining a healthy weight can have a significant impact on your menstrual cycle, leading to light or heavy periods. Both underweight and overweight conditions can disrupt hormonal balance, leading to irregular periods. To lose weight, focus on a healthy diet and a daily workout routine.

fat burning exercises — Exercise regularly to maintain a healthy weight! Image courtesy: Adobe Stock

2. Avoid exercising too much

Regular exercise has numerous health benefits, including improving menstrual health. However, excessive exercise can have the opposite effect, leading to missed or irregular periods.

3. Reduce stress

Stress can interfere with the hormones responsible for regulating your menstrual cycle. Manage your stress with activities such as yoga, meditation, or deep-breathing exercises, and help get your periods back on track.

Also read: Irregular or heavy periods may be a sign of a thyroid issue

4. Prioritise sleep

Poor sleep patterns can disrupt your hormone levels, which may affect your menstrual cycle. Aim for 7-8 hours of quality sleep each night to support hormonal balance and regular periods.

5. Limit smoking and alcohol intake

Occasional smoking and alcohol consumption might not cause major harm. But if you make it a habit, it can lead to irregular periods and mood swings. So, avoid smoking and alcohol or use them in moderation.

Quiz time: Answer these 12 questions to know just how normal is your period

6. Eat a balanced diet

Skipping meals, eating junk food, and having nutritional deficiencies can throw your hormones off balance, resulting in irregular periods. A study published in the Journal of Psychosomatic Research highlights the importance of a nutritious diet for hormonal health and suggests focusing on a diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains.

A woman with thalassemia having healthy food — A healthy diet packed with nutritious foods may help manage your irregular period. Image courtesy: Freepik

7. Ensure adequate vitamin intake

A 2011 study published by the Journal of Research in Medical Sciences established a link between vitamin B deficiency and irregular periods. In fact, vitamin D may also take a toll on your menstrual cycle. Ensure you are getting enough vitamins and minerals through your diet or supplements to support menstrual health.

Keep these tips in mind and perform these yoga poses daily to see a positive difference in your periods!

When to see a doctor for irregular periods?

It’s important to see a doctor:

If irregular periods persist for several months
If there is a severe period pain
If you are experiencing extremely heavy bleeding
If periods stop for more than three months.

These symptoms could indicate more serious health issues. Hence, it is essential to get in touch with your doctor immediately if you notice these symptoms.