{"id":18906,"date":"2025-07-10T16:56:42","date_gmt":"2025-07-10T16:56:42","guid":{"rendered":"https:\/\/ivtastore.com\/?p=18906"},"modified":"2025-07-10T16:56:42","modified_gmt":"2025-07-10T16:56:42","slug":"yoga-for-menstrual-health-6-poses-and-why-they-can-benefit-you","status":"publish","type":"post","link":"https:\/\/tebuta.com\/?p=18906","title":{"rendered":"Yoga for menstrual health: 6 poses and why they can benefit you"},"content":{"rendered":"


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A gynaecologist explains the benefits of yoga for menstrual health, best yoga poses to regulate periods, and the importance of breathwork.<\/p>\n

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From irregular periods and painful cramps to PCOD and Pre-Menstrual Syndrome, menstrual symptoms can reflect deeper imbalances in the hormonal, metabolic, or nervous systems. While medical treatments are often necessary, incorporating yoga into one\u2019s lifestyle offers a holistic and evidence-backed way to support menstrual and reproductive health. Practicing the best yoga poses for menstrual health, as well as maintaining a stress-free lifestyle, can help women regulate their periods and reduce painful symptoms.<\/p>\n

Does yoga for menstrual health work?<\/h2>\n

Polycystic Ovary Disorder (PCOD<\/a>) affects an estimated 6\u201320 percent of women globally. It is characterized by insulin resistance, androgen excess, irregular ovulation, and anxiety. In adolescent girls diagnosed with PCOD, a 12-week holistic yoga regimen was found to outperform general physical exercise in improving hormonal markers\u2014significantly reducing Anti-M\u00fcllerian Hormone (AMH), Luteinizing Hormone (LH), testosterone, hirsutism scores, and improving menstrual regularity.<\/p>\n

Yoga asanas for hormonal balance<\/h2>\n

Specific yoga poses stimulate endocrine function and enhance pelvic circulation. These yoga asanas include:<\/p>\n

1. Supta Baddha Konasana (Reclining Bound Angle Pose)
<\/strong>It gently relaxes the abdominal and pelvic muscles, improving uterine and ovarian blood flow and reducing menstrual cramps.<\/p>\n

2. Setu Bandhasana (Bridge Pose)
<\/strong>This yoga pose tones the pelvic muscles and stimulates the thyroid gland\u2014often referred to as the \u2018master regulator\u2019 of hormones.<\/span><\/p>\n

3. Malasana (Garland Pose)
<\/strong>It aids pelvic flexibility, eases lower back tension, and supports digestion.<\/span><\/p>\n

4. Paschimottanasana (Seated Forward Bend)
<\/strong>This yoga asana calms the nervous system and soothes PMS symptoms, including bloating and anxiety.<\/p>\n

5. Viparita Karani (Legs Up the Wall)
<\/strong>Putting your legs up the wall may activate the parasympathetic system, lower cortisol, and reduce pelvic inflammation.<\/span><\/p>\n

6. Balasana (Child\u2019s Pose)
<\/strong>This relaxing yoga pose for menstrual health relieves lower back pain and abdominal cramps, calms the nervous system, improves blood circulation to the pelvis, reduces bloating, and supports rest.<\/span><\/p>\n

Also read: 8 yoga asanas to manage irregular periods<\/a><\/strong><\/p>\n

\"Woman
Child\u2019s pose or Balasana does more than help you relax! Image courtesy: Adobe Stock<\/figcaption><\/figure>\n

Breathwork for stress reduction<\/h2>\n

Persistent stress raises cortisol, which can inhibit the production of gonadotropin-releasing hormone (GnRH), disrupting menstrual cycles. Studies show pranayama techniques, such as Bhramari (humming bee breath) performed over six months, help regulate cortisol response to stress.<\/p>\n

Furthermore, controlled breathing exercises have been shown to significantly decrease cortisol and epinephrine levels\u2014supporting emotional balance and resiliency in women with menstrual irregularities.<\/p>\n

Make yoga for menstrual health a habit<\/h2>\n

Yoga is a lifestyle. Combining dynamic postures (like Bridge and Garland) with restorative poses (like Child\u2019s Pose and Supta Baddha Konasana) and regular Pranayama, builds long-term hormonal harmony. Adjusting the practice to the menstrual cycle is key. Practice dynamic sequences during the follicular\/ovulatory phase, and restorative ones during menstruation and luteal phases.<\/p>\n

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You may also like<\/p>\n

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\"Hansaji<\/a><\/div>\n<\/div>\n
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\"Does<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n

Over time, yoga fosters routine, body awareness, and emotional stability, all of which are essential pillars of menstrual health care.<\/p>\n

As healthcare providers, it is important that we acknowledge and integrate such complementary practices into our recommendations, particularly those that empower women to better understand and manage their reproductive health. A structured yoga practice can be an effective adjunct to conventional therapy, promoting overall well-being across various stages of a woman\u2019s reproductive life.<\/p>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"

A gynaecologist explains the benefits of yoga for menstrual health, best yoga poses to regulate periods, and the importance of breathwork. From irregular periods and painful cramps to PCOD and Pre-Menstrual Syndrome, menstrual symptoms can reflect deeper imbalances in the hormonal, metabolic, or nervous systems. While medical treatments are often necessary, incorporating yoga into one\u2019s […]<\/p>\n","protected":false},"author":1,"featured_media":18907,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":"","fifu_image_url":"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/13110400\/balasana-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[1],"tags":[],"offerexpiration":[],"class_list":["post-18906","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs"],"_links":{"self":[{"href":"https:\/\/tebuta.com\/index.php?rest_route=\/wp\/v2\/posts\/18906","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tebuta.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tebuta.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tebuta.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tebuta.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=18906"}],"version-history":[{"count":0,"href":"https:\/\/tebuta.com\/index.php?rest_route=\/wp\/v2\/posts\/18906\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tebuta.com\/index.php?rest_route=\/wp\/v2\/media\/18907"}],"wp:attachment":[{"href":"https:\/\/tebuta.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=18906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tebuta.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=18906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tebuta.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=18906"},{"taxonomy":"offerexpiration","embeddable":true,"href":"https:\/\/tebuta.com\/index.php?rest_route=%2Fwp%2Fv2%2Fofferexpiration&post=18906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}