Irregular period is common in women. Yoga is the effective exercise to cure irregular periods naturally. Many women notice a more regular menstrual cycle and an easier period. Better sleep and better relationship with their partner is an added bonus of yoga practice. In this article you will learn about all yoga poses for irregular periods.

What is period?

Menstruation is women monthly period or bleeding. A normal menstrual cycle lasts 28 days, plus or minus seven days. Irregular periods are common and normal during puberty and just before menopause. Menstrual bleeding is considered irregular if it occurs more frequently than every 21 days or lasts longer than 8 days. Missed, early, or late periods are also considered signs of an irregular cycle.

What are causes of irregular periods?

The causes of irregular periods are as follows:

Having an intrauterine device (IUD): Causes heavy menstruation, missed periods

Pills: Birth control pills may cause light periods, miss periods or have less or more frequent periods or no period at all

Diseases: Thyroid Diseases, eating disorders, PCOS, fibroids and endometriosis also cause irregular periods

Stress: Chronic and acute stress may cause irregular periods due to high cortisol

Exercise: Too much exercise can throw off timing of your periods so go for moderate exercise

Pregnancy or breast feeding: Missed period may be sign of pregnancy. Breastfeeding may delay the return of menstruation after pregnancy

Age: Teenage girls at start of periods may have irregular cycle. It take time to settle into regular pattern

Older women: For older women between the ages of 45 and 55, the most probable cause of irregular periods is the fluctuating hormone levels. The closer a woman gets to menopause, the more she will be affected by hormone fluctuations.

Yoga for irregular periods

With the help of Yogasana one can reduce stress and fatigue. Yogic practices such as Surya Namaskara, ShavAsana, Baddhakon-Asana, Bharadhvaj-Asana, Dhanur-Asan, Maker-Asana, Padam-Asana, BhadrAsana, Chakkichal-Asana exert pressure on reproductive organs, elevate blood circulation and improves stimulation of hormones in the body.

Pranayama (Nadishodhana, Chandrabhedana, Ujjayi, Aumloma-Viloma) is capable to reduce mental tension, stress and anxiety. Yoga when combined with medication or with any therapy increases the effect of that particular medication or therapy.

The following yoga help you to get period fast. Yoga poses for irregular periods are as follows:

1. Bhujangasana (Cobra pose)

Bhujangasana or cobra pose is yoga pose that involves bending the back while lying on the stomach.

Lie down on stomach
Place your hands under your shoulders
Keep your feet together and press your knees and the front of your feet into the floor
Push up from your hands
Look up
Slowly lower back down

2. Seven pranayama

Breathing techniques used in yoga to reduce stress that is major cause of irregular periods.

They include:

Deep belly breathing: Also known as diaphragmatic breathing

Alternate nostril breathing: Also known as Nadi Shodhana

Ujjayi breath: A pranayama technique

Bhramari: Also known as Bee Breath

Sheetali: Also known as Cooling Breath

Kapalabhati: Also known as Skull-Shining Breath

Bhastrika: Also known as Bellows Breath

3. Dhanurasana ( Bow pose)

Dhanurasana or bow pose is yoga back bend that strengthens spine and improves flexibility.

Lie on your stomach with your legs close together and forehead on the floor
Bend your knees and bring your feet up behind you
Reach back and grasp your ankles
Inhale and lift your head and chest off the floor
Arch your back, lifting your thighs, chest, and head
Hold the position for a few seconds, gradually increasing the time

4. Paschimottanasana

Paschimottanasana or the Forward Bend in sitting posture benefits the health of the abdominal organs.

Sit erect. Stretch your legs out in front of you.
Inhale. Stretch your arms up over your head.
Exhale. Bend your torso forward from the waist.
Lower your outstretched arms simultaneously, and grasp your toes.
Bend further to close the gap between your chest and your thighs.
Try to let your forehead rest on your legs.
Maintain the posture for about 30 seconds to one minute while breathing evenly.
Inhale. Lift your torso and raise your arms over your head. Relax your arms and bring them down.

5. Halasana

Halasana, also known as the plow pose, is a yoga pose that involves lying on your back with your feet on the floor behind your head.

Lie on your back with your legs and feet together
Press down with your hands, palms facing down on either side
Lift your legs up and over your head
Touch your toes to the floor

6. Vajrasana

Vajrasana, also known as the diamond pose, is a yoga pose where you kneel and sit back on your heels. It’s often used for meditation and breathing exercises.

Kneel down
Bring your knees together
Sit between your calves
Pull your feet as close to your buttocks as possible
Keep your back straight
Stretch your arms out in front and cover your knees with your palms
Hold the posture for a few minutes

7. Badhhakonasana

Baddha Konasana, also known as the Bound Angle Pose, is a seated yoga pose that stretches and strengthens the hips, thighs, core, and back. It’s also known as the Butterfly Pose or Cobbler’s Pose.

Sit on a yoga mat with your spine straight.
Bend your knees and bring the soles of your feet together.
Hold your feet with both hands.
Relax your knees and allow them to fall naturally towards the ground.
Engage your core.
Breathe deeply.
Hold the pose for 30-60 seconds.
Release slowly and extend your legs back to the starting position.

8. Surya Namaskar (Sun Salutaion)

1. Pranamasana (Prayer Pose)

Stand tall with feet together, hands joined at the chest in a prayer position.

Take a deep breath and focus on your intention.

2. Hasta Uttanasana (Raised Arms Pose)

Inhale, lift your arms up, and arch your back slightly.

Stretch your body upward, lengthening the spine.

3. Padahastasana (Standing Forward Bend)

Exhale, bend forward from the waist, and try to touch your toes.

Keep your knees soft if needed.

4. Ashwa Sanchalanasana (Low Lunge Pose)

Inhale, step your right leg back, placing your knee on the floor.

Look forward and open the chest.

5. Dandasana (Plank Pose)

Exhale, step your left leg back to form a straight line.

Engage your core and keep your body firm.

6. Ashtanga Namaskara (Eight-Limbed Pose)

Lower your knees, chest, and chin to the floor, keeping your hips slightly lifted.

Keep elbows close to the body.

7. Bhujangasana (Cobra Pose)

Inhale, slide forward and lift your chest, keeping elbows soft.

Open your chest and gently stretch your abdomen.

8. Adho Mukha Svanasana (Downward Dog Pose)

Exhale, lift your hips and form an inverted “V” shape.

Press your heels down and stretch your back.

9. Ashwa Sanchalanasana (Low Lunge Pose – Opposite Leg)

Inhale, step your right foot forward between your hands.

Keep your left leg stretched back.

10. Padahastasana (Standing Forward Bend)

Exhale, step your left foot forward and bend down.

Try to touch your toes, keeping knees soft if needed.

11. Hasta Uttanasana (Raised Arms Pose)

Inhale, lift your arms and arch your back slightly.

Stretch upward and lengthen your spine.

12. Pranamasana (Prayer Pose)

Exhale, bring your hands back to the prayer position.

Take a deep breath and relax.

Yoga pose benefits for irregular periods (Menstruation disorder)

Benefits of doing yoga poses for irregular cycle are as follows:

1. Yoga helps to reduce stress.

2. Regular practice cures the abdominal disorders.

3. Help to relax your body.

4. Regulate every part of body.

5. Relieve menstrual pain.

6. Improve the function of abdominal organs.

How does yoga help to regulate irregular periods?

Yoga can help regulate irregular periods by addressing hormonal imbalances, reducing stress, and improving overall menstrual health.

A study by Jadhao (2019) found that a three-month yoga intervention significantly improved menstrual symptoms in women with irregular cycles compared to a control group, suggesting a stabilizing effect on menstrual health.

References:

Jadhao, V. S. (2019). Impact of Yoga training intervention on menstrual disorders. International Journal of Physical Education, Sports and Health, 4(1), 1147–1149. https://www.journalofsports.com/archives/2019/vol4/issue1/4-1-291