Menstrual disorders not only cause fatigue and pain but are also signs of hormonal, neurological or metabolic imbalance in the female body. In addition to medical treatments, yoga, if done properly, can bring significant benefits to female reproductive health.
Including yoga into your daily routine not only helps relieve menstrual cramps but also supports hormone regulation, improves pelvic blood circulation and enhances the connection between the body and emotions, said Dr. Tejal Kanwar, obstetrician and gynecologist in Mumbai (India).
Here are 6 yoga poses recommended by Dr. Kanwar to support the menstrual cycle:
Supta Baddha Konasana (Falling Corner)
This pose helps relax the abdominal muscles and pelvis, increasing blood flow to the uterus and ovaries, thereby reducing cramps during menstruation.
Setu Bandhasana (Crystallization of the Bridge)
Not only does this pose tone the pelvis, it also stimulates the thyroid gland, an important endocrine gland that regulates female hormones.
Malasana (Flower balance)
This deep squat position helps expand the pelvis area, aid digestion and reduce pressure on the lower back a common pain point during menstruation.
Paschimottanasana (Sitting in a corner)
This back strain has a calming effect on the nervous system, reducing anxiety and bloating, two common symptoms of premenstrual syndrome (PMS).
Viparita Karani (Pulling his leg up the wall)
When your legs are raised and you breathe slowly, the epiderophile nervous system is activated, helping to reduce the stress hormone cortisol, thereby reducing pelvic inflammation and supporting relaxation.
Balasana (Baby pose)
This is a gentle recovery pose that can soothe lower back pain, reduce bloating, improve blood circulation and help the body rest deeply.
In addition to these poses, Dr. Kanwar especially emphasizes the role of pranayama breathing exercises, especially the Bhramari technique (vehicle breathing) in reducing cortisol and supporting emotional balance in women with menstrual disorders. Research has shown that practicing controlling breathing can help regulate hormones and improve the body's response to stress.
Yoga is not just exercise. It is a lifestyle that helps women listen to their bodies, regulate with each cycle stage and naturally nourish the hormonal system, Dr Kanwar added.
For best results, experts recommend practicing dynamic poses (such as the spherical pose and wreath) between the cycle and recovery poses (such as the baby pose, pulling your legs up the wall) during your period or premenstrual period.
