5 Easy Poses: Yoga for Irregular Periods and PCOS

Some poses or yoga asanas for irregular periods include:

1. Bhujangasana (Cobra Pose)

Image Credit: Frepik

Bhujangasana helps manage your hormonal imbalance and thereby aids in regulating periods. Regularly performing bhujangasana not only regulates your menstrual cycles but also reduces the pain and discomfort during periods.

How to do it:

1. Start with lying on the floor on your stomach with your legs together.
2. Keeping your palms pressed on the floor, raise your upper body slowly while inhaling.
3. Stretch your neck as much as possible.
4. Stay in this position for a few minutes and return to the relaxed starting position slowly.
5. Repeat this pose 5 times in one session.

2. Adho Mukha Svanasana (Downward Facing Dog Pose)

Image Credit: Freepik

Adho Mukha Svanasana helps in making your abdominal muscles stronger and regulating periods.

How to do it:

1. Position yourself to touch the floor with all four limbs.
2. Place your arms down straight, with your head facing front, bend your knees and stretch your lower legs outwards on the ground, creating the form of a table.
3. Slowly lift your hips while breathing out.
4. Straighten your arms and elbows to form a V-shaped structure.
5. Extend your arms to elevate your body further.
6. Hold the pose for a few minutes, relax and come back to the table position.

3. Ustrasana (Camel Pose)

Image Credit: Freepik

Ustrasana is known to regulate your periods and also relaxes your muscles to provide relief from period cramps. It also improves your body’s flexibility and strengthens your shoulders and back.

How to do it:

1. Kneel on the floor, keeping your upper body straight and aligned.
2. Extend your body backwards while trying to hold your heels with your hands.
3. Push your hips forward and your head backwards and stretch as much as you can.
4. Stay in this position for 20 to 25 seconds and release your heels to come back to the kneeled sitting position.
5. Repeat this movement 4 to 5 times in one session.

4. Matsyasana (Fish Pose)

Image Credit: Freepik

Matsyasana stretches your spine and muscles in the back. It also relaxes your mind and body. It may help stimulate menstrual flow and improve the functioning of the female reproductive organs.

How to do it:

1. Lie down straight on your back, with your feet together and hands alongside the body.
2. Keep your hands under your hips with your palms facing down and elbows touching your waistline.
3. While inhaling, raise your chest further raising the back of your head.
4. Make sure the top of your head is touching the ground.
5. Press your elbows into the ground, placing your weight on the elbows and not on the head.
6. Lift your chest up between your shoulder blades. Press your thighs and legs to the floor.
7. Stay in this position for 2-3 minutes or as long as you can hold and then release slowly back to the lying position.

5. Chakravakasana (Cat-Cow Pose)

Image Credit: Freepik

Chakravakasana helps significantly improve your stress levels and relaxes your mind.

How to do it:

1. Get on a yoga mat on your hands and knees.
2. Move into the tabletop position while distributing your weight on your palms and knees.
3. Align your wrists and elbows with your shoulders and knees under your hips.
4. Relax your back and keep it as flat as you can.
5. Inhale while lowering your belly towards the floor and lift your chin along with your tailbone. This is the cow pose.
6. Reverse this movement while exhaling and tucking in your tailbone and chin, doming your back in the form of an arc. This is the cat pose.
7. Repeat this for 5-10 breaths