Oh, again! Every month most of females have this thought when we get our periods. It is the time when we have to deal with excruciating pain, cramps, bloating, and, of course, the bleeding. Undoubtedly, periods are exasperating, especially, if one has to deal with irregular periods it’s an ordeal. Oh, God! Those four days are really unbearable. But good news is, we can deal with this! And yoga for irregular periods is the remedy!!
Menstrual cycle
Menstrual cycle is the tenure or time from the first day of a period to the first day of the next period. Menstruation bleeding lasts 3 to 5 days in normal conditions. Usually, the normal menstrual cycle of a woman is 28 days. But, it varies from woman to woman, in normal cases women can have a menstrual cycle from 21 days to 35 days. But, if one faces a lot of variations in days, one has irregular periods.
Irregular Periods
When there are a lot of variations in one’s menstrual cycle, for the reason that one either has a late period or an early period, it is termed as irregular menstruation. For instance; when a woman miss a period in a cycle, or if she has continuous periods for more than 7 days, or if the periods occur twice in one cycle, she experiences irregular periods, that is!
Factors Responsible for Irregular Periods
There are several factors responsible for irregularities in periods such as hormonal imbalance, excessive exercising, poor dietary habits, stress, thyroid disorder, poor lifestyle, anatomical disorders, depression, etc.
Likewise, there are myriads of reasons one can experience irregular periods, sometimes these irregularities are normal especially when your child breast feeds. But, if the condition persists for long, one needs to use natural remedies like lifestyle modifications, herbal supplements, hormonal supplements, pranayama techniques, yoga for irregular periods, etc.
YOGA FOR IRREGULAR PERIODS
Here is a list of asanas which one can do on regular basis to regulate irregular periods:
Dhanurasana or Bow Pose:
Dhanurasana is one of the 12 basic Hatha Yoga poses. It is one of the effective back stretching exercises. Regular practice of Dhanurasana not only gives the entire back a good stretch and flexibility, but also relieves one from menstrual irregularities and discomforts.
Procedure:
- Lie flat on your stomach.
- Keep your feet at hip-width distance and arms to the side of your body.
- Slowly fold your knees and hold your ankles.
- Now, while inhaling lift your chest and legs off the ground. Pull your legs back.
- Hold the pose for 15-20 seconds and then exhale and release the pose.
Bhujangasana or Cobra Pose:
It is one of the energizing backbend pose, which very much resembles the raised hood of a cobra. Bhujangasana not only regulates balances the weight, but also relieves from irregular periods and discomforts associated with periods.
Procedure:
- Lie down on your belly with chin touching the ground.
- Place your hands close to the shoulders with palms touching the ground
- Keep your legs straight.
- Press your palms firmly against the floor.
- As you inhale, lift up your trunk, using your palms as support.
- Gaze towards the ceiling and let your hips be steady.
- Hold the pose for 15-30 seconds and then exhale and release the pose.
Kandharasana or Shoulder Pose
This posture is one of the effective backward-bend exercises, and is highly recommended for women with menstrual discomforts and irregularities along with the problems in the reproductive system.
Procedure:
- Lie down on your back.
- Bend your knees with your feet touching the ground.
- Now, slowly hold your ankles with your arms.
- While you inhale, raise your hip upwards and arch your back upwards.
- Hold the pose for 10 to 20 seconds, then exhale and release the pose.
Matsyasana or Fish Pose
This asana is very effective, aims at alleviating diseases like constipation, respiratory ailments, backache, fatigue, anxiety, and menstrual pain.
Procedure:
- Lie down on your back.
- Place your legs are together, and hands beside your body.
- Place your palms under your hips facing the ground.
- Now, bring the elbows closer to each other, placing them close to your waist.
- Cross your legs in a way that your feet cross each other at your middle, while your thighs and knees are placed flat on the floor.
- Inhale, and lift your chest and head, while your crown touches the floor.
- Hold the pose for 10 to 20 seconds, then exhale and release the pose.
Paschimottansana or Seated Forward Bend
This is apparently a simple asana, one of the classic Hatha Yoga poses. The Paschimottanasana asana is one of those asanas which covers complete body system. Besides being particularly useful for diabetes and high blood pressure, it also helps in relieving menstrual irregularities.
Procedure:
- Sit erect, with your legs stretched out in front.
- Flex your toes towards you.
- While inhaling raise your arms over your head and stretch.
- While exhaling bend forward.
- With your stretched arms hold your toes. While chin touching the legs.
- Hold the pose for 10 to 20 seconds, then inhale and release the pose.
Ustrasana or Camel Pose
It is an intermediate level backward bend, which resembles the Camel. This asana explicitly opens up the heart chakra and increases the strength and flexibility. Besides that it also helps in alleviating menstrual discomforts.
Procedure:
- Kneel on your mat while the soles of your feet facing the ceiling.
- Place your hands on your hips.
- Make sure your knees and shoulders are in the same line.
- While inhaling draw your tailbone in, towards your pubis.
- Arch your back, gently slide your palms over your feet and straighten your arms.
- Keep your neck neutral.
- Hold the pose for 40 to 60 seconds, exhale and release the pose.
Shashankasana or The Hare Pose
The name tells it all, this asana resembles a hare and hence it is called the hare pose. Shashankasana essentially provides a good upper body stretch along with relaxation, relieving of depression and alleviating menstrual discomforts and irregularities. A very easy asana to perform.
Procedure:
- Sit in Vajrasana, or the kneeling pose. Place your hands on your thighs and breathe in a relaxed manner.
- Inhale, and stretch your hands above the head with palms facing forward. Make sure that the arms are in line with the shoulders.
- Now, while exhaling slowly bend forward, till the hands and forehead touch the ground.
- Remain in the position and let your forehead and hands rest on the ground.
- Hold the pose for 20 to 30 seconds, or more as long as you are comfortable, exhale slowly and release the pose.
Baddha Konasana or Bound Angle Pose
colloquially this asana is known as cobbler pose as it very much resembles with the posture of cobbler while they go about their daily chores. While it is an extremely simple pose, but has a whole lot of benefits to its credit. Primarily stretches thighs, knees and good for kidney.
Procedure:
- Sit in butterfly pose. Make sure that the soles of your feet are closely pressed together. Let your knees drop to the sides.
- Bring your heels as close to your pelvis as you can.
- Then, take your hands behind, place your palms on ground facing ground.
- Now push into your palms, roll your shoulders back with chest open.
- Sit in the position feel the stretch, inhale and exhale.
- Hold the pose for 20 to 30 seconds, inhale slowly and lift your knees and extend your legs. Relax!
Shavasana or Corpse Pose
now it’s time to conclude the session with Shavasana. Shavasana is the best asana to calm your mind, release any kind of stress in the body and sink in all the asanas at a deeper level.
Procedure:
- Lie down on your back.
- Legs spread apart
- Place your arms beside your body facing upwards.
- Take deep breathes
- Stay in the pose for at least 10 minutes and then release the pose.
PRANAYAMA FOR IRREGULAR PERIODS
Finally, performing paranayama after the yoga session is very good for one’s overall health. Prāṇāyāma is an art of conscious breathing, helps you release any kind of anxiety or stress along with strengthening your energy positively.
Anulom Vilom or Alterate Nostril Breathing Exercise
A very simple breathing exercise, known to balance the Tridoshas (three doshas) in the body namely Vata, Pitta and Kapha. More often than not, imbalanced tridoshas causes ailments in the body. Anulom Vilom is the easiest and the most effective way to stay healthy and have a calm mind.
Kapalbhati Pranayama
A great way to detoxify the body, as, the technique helps in expelling carbon-di-oxide from the blood. This breathing technique needs minimal effort, however, comes with a plethora of benefits.
Benefits of Yoga for Irregular Periods
Here are the benefits of doing these yoga asanas on regular basis:
1. Relieves pain during periods.
2. Releases stress, tension, depression which is sometimes major cause of irregular periods.
3. Calm the mind and body.
4. Improvised functions of the reproductive system.
5. Helps to prevent and cure Polycystic Ovary Syndrome (PCOC).
6. Balance hormones by regulating endocrine glands.