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Yoga for Menstrual health and Personal fitness

Yoga for Menstrual health and Personal fitness

Like many other women and teachers, you might have some concerns about doing yoga during your period. For instance, how does yoga impact the menstrual cycle? Some believe that doing yoga poses, particularly inversions, while one is menstruating is risky and unhealthy and should be strictly avoided. However, many yoga instructors say that performing inversions while menstruating is quite safe. Although debate is divided, we will see how yoga is on menstrual health


Is doing yoga during menstruation a health risk???

Doing yoga and exercise is always recommended during all days but especially during your period’s inversion poses are not advisable but no one advice will fit all women in this situation. Most women feel different when they are menstruating. In many women, the lower back and belly are sensitive. Most women feel generally less energetic than usual, and some women report mood changes, nausea and dizziness. You may wish to modify your practice and avoid inversions and strenuous movements if you experience these kinds of mild symptoms. Keep in mind that after doing yoga, you should feel better, not worse!

But also keep in mind that menstruation is a normal physical process and that practicing yoga or engaging physical activities is even advised when having a period. Yoga practice on regular basis could make your body feel more comfortable through out periods. It can also enhance our physical and mental health in a number of ways, including easing menstrual cramps and reducing irregular periods.

Yoga poses to possess good health

Apanasana (Knees-to-Chest Pose)

While in this pose, it suggests that creating small circles to generate movement and awareness in your pelvic area. If you are at the beginning of your period, this is a great pose to offer some relief without requiring too much active movement

Supta Matsyendrasana (Supine Spinal Twist)

Try the Supine Spinal Twist on your back if you would rather not twist while sitting. You may rotate your pelvic region with this mild twist without putting too much strain on your body. You can twist a little bit more deeply in this position if your cramps aren’t bad. However, a minor twist will still provide your body with relief if you are experiencing additional pain or discomfort in your middle.

Artha Matsyendrasana (Half Lord of the fish pose)

Like Supine Spinal Twist, this twisting posture can generate movement throughout your midsection—and offer you some relief from painful period cramps. This sitting twist encourages the health of those tissues by contracting through your belly. Never twist more than your body and you feel comfortable with.

Utthita Trikonasana (Revolved triangle pose)

Try Revolved Triangle Pose if you want a little bit more movement in your practise. The advantages of seated twisting postures are replicated in this dynamic posture. By maintaining support for the tissue in your pelvic region while in this position, you'll encourage blood flow and lessen pelvic pain or period cramps. To prevent yourself from wringing yourself out while trying to extend your fingertips to the floor, place a block beneath your bottom.

Ustrasana (Camel pose)

 Ustrasana is a great exercise to regulate your periods and relieves menstrual pain. Additionally, it opens up your chest, strengthens your back and shoulders, enhances posture, increases flexibility, and massages your internal organs.

How to do it: Begin by kneeling down on the floor. Make sure your shoulders and knees are aligned. Extend your body backward and hold your heels. Push your hips forward and drop your head back. Hold the position for about 25 seconds and then come back to the original position. Repeat this couple of times.

 Bhujangasana (Cobra pose)

 The yoga pose bhujangasana is great for your reproductive system. Additionally, it enhances blood circulation, opens up your chest, and enhances digestion.

How to do it: Begin by lying down on your stomach on the floor. Keep your legs together and your palms on the ground near your face. Now, inhale and raise your upper body by pushing down your palms. Try to stretch your neck as much as possible. Hold this position for a few minutes and then return to the original position. Repeat this about five times.

Malasana (Garland pose)

 Malasana is a squatting asana. These days, we tend to spend hours in sitting positions, which is not good for our health. This pose is excellent for boosting metabolism, flattening the stomach, stimulating the digestive system, groin strength, and reproductive health.

How to do it: Start by squatting down. Keep your feet hip-width apart and squat deep. Now, spread your knees wider than your torso. Bring your palms together in Namaste position and then keep your elbows in the inner thighs and stretch it. Hold this position for a couple of minutes and return to the original position.

 Baddha konasana (Butterfly pose)

 One of the best asanas for treating menstrual issues is baddha konasana. It enhances both a woman's and a man's reproductive system, boosts blood flow, and supports the stimulation of organs including the kidney and bladder. Stress is also relieved by baddha konasana. It helps pregnant women have a quick and painless birth.

How to do it: Start by sitting down on the floor with your knees bent and the soles of your feet touching each other. Hold your feet tightly and start flapping your thighs up and down without moving your feet. Do this for a couple of minutes.

Utkata Konasana or Goddess Squat

This yoga asana helps to open the hips and chest while strengthening and toning the lower body. It also stimulates the uro-genital, respiratory and cardiovascular systems for overall betterment of female health.

 Skandasana or Side Lunges

 It enhances your body balance and core strength apart from stretching the hamstrings and hips, which often get due to a sedentary lifestyle. Overall, it also helps to relieve back pain and prevent sciatica.


These Yoga poses are for menstrual health and personal fitness but before adopting it in your daily life consult with your physician or yoga instructor is always suggestable. 

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