Benefits of practicing Yoga for periods

5 Yoga Poses To Treat Irregular Periods – Instructions and Main Benefits

Many women struggle with irregular periods and want to find natural and effective ways to make them more regular and balanced.

Yoga can help with that. Yoga is good for your body and mind, and it has some poses that work on your reproductive system, helping your hormones and reducing stress. Doing yoga regularly can help you deal with irregular periods in a gentle but powerful way.

These are some yoga poses that can help you regulate your menstrual cycles by relaxing and strengthening your body.

1. Bhujangasana (Cobra Pose)

Menstrual health yoga

Cobra Pose, or Bhujangasana, is a basic yoga pose that makes your spine stronger and helps you feel less stressed and tired. It’s good for women who have irregular periods because it works on your reproductive system. Is is also great for regulating the hormonal balance.

Another reason to practice yoga all the time is that it will help you improve your posture, lose weight, tighten the vagina, improve your overall physical condition, and feel more confident.

Step-by-Step Instructions

  1. Start by lying flat on your stomach with your legs extended back and the tops of your feet pressing against the floor.
  2. Place your hands under your shoulders, keeping your elbows close to your body.
  3. Inhale deeply, and as you exhale, gently lift your chest off the floor by straightening your arms. Keep your lower ribs on the floor.
  4. Hold your gaze forward or slightly upwards, ensuring your neck remains in line with your spine.
  5. Maintain this position for 15 to 30 seconds, focusing on opening your chest and engaging your back muscles.
  6. To release, exhale slowly and lower your chest back to the floor. Relax your head to one side.

Keep in mind that missed period is also one of the first signs of pregnancy!


  • Enhances flexibility in the spine.
  • Stimulates abdominal organs, improving digestion.
  • Helps in regulating menstrual cycles by stimulating the reproductive organs.
Bhujangasana is often recommended in yoga therapy for strengthening the spine and alleviating lower back pain. Research suggests that practicing this pose regularly can improve flexibility and posture, which are crucial for spinal health.

Did you know that certain home remedies might help you postpone your period?

2. Dhanurasana (Bow Pose)

Yoga for menstrual irregularities

It effectively targets the back and abdomen, offering a stretch that benefits the entire reproductive system. This pose is known for its ability to enhance blood circulation in the pelvic area, aiding in the regulation of menstrual cycles.

Step-by-Step Instructions

  1. Begin by lying on your stomach with your feet hip-width apart and your arms by your sides.
  2. Bend your knees and reach back with your hands to hold onto your ankles.
  3. On an inhalation, lift your heels away from your buttocks while simultaneously lifting your thighs and chest off the floor.
  4. Keep your head up, looking straight ahead. Ensure your shoulders are away from your ears, creating space.
  5. Hold this pose for 20 to 30 seconds, breathing deeply and focusing on stretching your body.
  6. To release, exhale gently and lower your thighs, chest, and finally your legs to the floor. Release your ankles and relax.


  • Strengthens the back muscles.
  • Improves posture and flexibility.
  • Stimulates the organs in the abdomen and neck, including the reproductive organs.
Dhanurasana is known to stimulate the endocrine system, particularly the adrenal glands, located above the kidneys. By stimulating these glands, the pose helps in regulating the body’s metabolism and stress response.

3. Malasana (Garland Pose)

Yoga poses for period problems

Malasana, or Garland Pose, is a deep squat that aids in opening the hips and strengthening the lower back. It is particularly beneficial for menstrual discomfort and helps in promoting a more regular menstrual cycle.

Step-by-Step Instructions

  1. Stand with your feet about mat-width apart. Turn your toes out slightly.
  2. Squat down, keeping your heels on the floor if possible. If your heels do not reach the floor, place a folded blanket or block under them for support.
  3. Bring your palms together in front of your heart, and use your elbows to gently push your knees apart.
  4. Keep your spine straight and your shoulders relaxed. Direct your gaze forward.
  5. Hold this position for 30 to 60 seconds, breathing deeply and maintaining a steady focus.
  6. To release, press into your heels and slowly return to a standing position.


  • Opens the hips and groin.
  • Tones the abdomen.
  • Enhances circulation in the pelvis, supporting reproductive health.
Malasana is beneficial for digestive health. The squatting position applies gentle pressure to the abdomen, which can help stimulate bowel movements and alleviate constipation, a common issue that can affect menstrual regularity.

4. Baddha Konasana (Butterfly Pose)

Yoga for women health

Baddha Konasana, or Butterfly Pose, is a seated pose that effectively opens the hips and thighs. It is particularly useful for alleviating menstrual discomfort and improving the flexibility of the groin and hip region.

Adrija Chakraborty from BeBodywise recommend different yoga poses all the time, even during the period: “Apart from the best medicines, medical fields prescribe exercises like yoga for periods. Yoga is a sure-fire way for most women to bring irregular periods into a disciplined routine.”

Step-by-Step Instructions

  1. Sit with your spine straight and legs extended in front of you.
  2. Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
  3. Hold your feet with your hands, opening them like a book. If this feels uncomfortable, hold your ankles or shins instead.
  4. With each exhale, gently press your knees towards the floor, aiming for a stretch but not forcing it.
  5. Maintain this pose for 1 to 5 minutes, breathing deeply and keeping your spine straight.
  6. To release, gently lift your knees, straighten your legs, and shake them out.


  • Improves flexibility in the inner thighs, groins, and knees.
  • Stimulates abdominal organs, potentially improving the function of the ovaries and prostate gland.
  • Calms the nervous system and relieves anxiety.
Baddha Konasana is often used as a preparatory pose for meditation and pranayama (breathing exercises) due to its grounding and calming effects. It helps in reducing stress and anxiety by promoting relaxation and deep breathing.

5. Supta Baddha Konasana (Reclining Butterfly Pose)

Supta Baddha Konasana, or Reclining Butterfly Pose, is a restorative pose that promotes relaxation and stress relief. It is particularly beneficial for easing menstrual cramps and promoting a sense of well-being.

Step-by-Step Instructions

  1. Begin in a seated position with your legs extended in front of you.
  2. Bend your knees and bring the soles of your feet together, then gently lower your back to the floor, using your elbows for support.
  3. Once lying down, adjust your position so that your spine is straight and your shoulders are relaxed on the floor.
  4. Allow your arms to rest comfortably by your sides or on your stomach, palms facing up.
  5. Stay in this pose for 5 to 10 minutes, focusing on deep, slow breaths.
  6. To release, use your hands to gently press your thighs together, roll to one side, and use your hands to come back to a seated position.


  • Reduces stress and anxiety.
  • Stretches the inner thighs and groins.
  • Improves circulation in the pelvic area, supporting reproductive health.
Supta Baddha Konasana is recognized for its therapeutic effects on the nervous system. It activates the parasympathetic nervous system, which is responsible for the body’s ‘rest and digest’ response, thereby reducing stress and promoting relaxation.


Does walking help in irregular periods?

Walking is a moderate exercise that can help reduce stress, improve blood circulation, and balance hormones. Walking may also help relieve menstrual cramps and regulate your cycle.

Can yoga induce period?

There is no scientific evidence that yoga can induce periods. However, some yoga poses may help relax the abdominal muscles, stimulate the reproductive organs, and reduce stress, which may have a positive effect on your menstrual cycle.

Can yoga reverse hormonal imbalance?

Yoga can help with hormonal imbalance by reducing stress, which is a major factor in disrupting hormone levels. Yoga can also stimulate the endocrine system, which is responsible for producing and regulating hormones.

Can vitamins regulate your period?

Some vitamins, such as vitamin D, B vitamins, and folate, may help regulate your period by supporting hormone production and metabolism. However, vitamins alone may not be enough to treat menstrual irregularities, and you should consult your doctor if you have any concerns.

The Bottom Line

The gentle yet effective nature of yoga poses works to harmonize the body’s systems, promoting overall health and well-being. Beyond the physical benefits, yoga also offers mental and emotional relief, reducing stress levels which are often a contributing factor to menstrual irregularities. Regular practice creates a foundation for a balanced lifestyle, encouraging mindfulness and a deeper connection with one’s body.

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