International Yoga Day: 5 Asanas That Can Be Performed During Periods

On 21 June, the entire world celebrates International Yoga Day. The countless benefits of yoga not only help us physically but mentally too. For women, yoga helps in dealing with various hormone-related, stress-inducing activities. But during periods, women often refrain from practising yoga as doing thinking that it could disrupt their cycle or worsen menstrual cramps and bleeding. But did you know that practising yoga during periods can actually help in soothing cramps, relieving bloating, and energizing the mood?

Every woman experiences periods differently. For some, it's no big deal as they feel pretty much the same as any other day of the month. Other women experience mild symptoms of cramping and bloating, while some may experience painful periods with heavy bleeding so much that they have to take a break from work and a necessary bed rest. So before we get into it, we must take into account the fact that yoga during periods might not be for every woman, and thus you should proceed after consultation with your healthcare provider or yoga instructor.

Yoga for periods

1. Reclining twist pose- Jathara Parivartanasana

The reclining twist stretches your spine. Holding this position for a few minutes can help you ease the nerves during the menstruation which can help you relieve the pain.

To-Do this Pose:

• Start by laying down on your back with your arms stretched outwards beside your body.
• Now pull up both your legs
• Slightly bend your knee to avoid any muscle tension.
• Now twist your pelvis to move both your legs, bent at the knees, in one direction
• Rotate your neck in the opposite direction.

2. The camel pose- Ustrasana

This pose could be a little difficult to perform during your periods. Yet, if you need something to ease menstrual cramps it is extremely helpful. Menstrual cramps could be soothed by this as the pull in your stomach signals your uterine muscles which brings an end to the contractions. It also stretches the spine which relieves mild lower back pain.

To-Do this Pose:

• Start with sitting on your knees with your back completely straight.
• Raise your hands above your head and move them backwards, while keeping your back straight.
• Try to grab your ankles with both your hands, gently bending backwards

Tip: You might use a chair or some form of back support for maintaining balance.

Suggested Reading: How To Work On Immunity Building? Hear It From A Celebrity Yoga Trainer

3. Child's pose- Balasana

Child pose is an extremely relaxing pose which can help to relieve menstrual pains. This yoga pose helps in the alignment of your back. It helps in relieving the pain in the back region. Further, it helps in relaxing the mind too.

To-Do This Pose:

•  Sit on your knees
• The weight of your body should be resting on the top of your thighs
• Stretch your arms outwards in front of you

4. Forward fold- Uttanasana

This pose helps to ease the pain behind the neck and helps stimulate the muscles of your calves and hips. It also relieves the pain in the inner thighs, hamstrings, calves and back.

To-Do this Pose:

• Stand up straight
• Bend your upper body towards your toes, from your hips
• You can either place your palms on the ground, next to your legs or grab your knees, in a manner of hugging them, with both your arms.

5. Knees-to-chest pose i.e Apanasana

This pose helps to relax the muscle in your lower back region and the abdominal muscles. With increased blood flow in your abdominal region. This asana could help in soothing cramps. 

To-Do this Pose:

• Lie on your back 
• Now pull your knees together towards your abdominal region
• Grab your knee/knees with both your arms and try to gently stretch it, bringing it closer to your upper body.

Readers' discretion before performing the yoga poses is advised.