10 Easy Yoga Poses for Irregular Period and PCOS

Oh No! Again that time of the month where you don’t know why you are getting angry, sad, or feel like crying. Yes, the period cycle is very frustrating with mood swings, bloating, and cramping. But if you have an irregular period, it adds up to the frustration level. The best way to deal with it is to perform yoga poses for irregular periods. An irregular period is very common these days, but dealing with the period of pain for four days is not necessary.

So, Trabeauli has brought to you some of the Yoga Poses for Irregular Period which will help you to deal with the irregular periods and also relieve you from menstrual cramping. Check out the blog-

What is an Irregular Period?

Usually a menstrual cycle is 28 days longs. The most it can range from 21- 38 days. Sometimes, due to hormonal changes your may have your period in over 35 days too. But this is fine for one or two months. If you face the irregularity of the period every month, you need to pay attention to it.

Common causes of Irregular Period

Let’s understand the causes of Irregular Period.

• PCOS- Polycystic Ovary Syndrome
• Pregnancy
• Breastfeeding
• Stress
• Changing birth control pills
• Thyroid issues
• Excessive exercise
• Intrauterine Device
• Certain Medications

10 Yoga Poses for Irregular Period

1. Adho Mukha Svanasana-

This is the best pose to stretch up the whole body. Famously known as Downward Facing Dog Pose. It is also one of the poses in the sun salutation. It helps to tone your core, strengthen your bones, and also improve the blood flow to the brain. Adho Mukha Svanasana improves your body posture and strengthens your arms.

How to perform:

• Place your arms and feet on the mat
• Lift your buttocks up, your face facing downwards
• Your hands and legs are straight
• You can feel stretch on your calf muscles
• Stay in the position for one minute.

2. Ustrasana for Irregular Period-

Also known as camel pose, it is a great exercise to relieve you from irregular periods and menstrual pain. This pose strengthens the back and shoulder and helps to open up the chest. Camel pose is also famous to improve posture and increase flexibility.

How to perform:

• Kneel on the mat and place your hands on the hips
• Make sure knees and shoulders are in the same line
• Inhale and bend backward
• Arch back and touch your ankle with your hand
• Your hands should be straight, and neck should be relaxed
• Be in the position for 30-60 seconds.

3. Dhanurasana for Irregular Period-

With the name, we can understand that it is also called Bow Pose. This pose is very effective to cure delayed periods and PCOS. It helps in the proper functioning of the reproductive organs and also relieves constipation and other stomach disorder. Bothered about belly fat? Don’t worry this pose is effective even in reducing belly fat.

How to perform:

•  Start by lying on your stomach
• Bend your legs from the knees
• Stretch your arms backward
• Try to hold your ankle with your hand
• Your body weight will be supported by your stomach
• Stay in the position for about 20 seconds.

4. Matsyasana-

Also known as Fish Pose, this asana is considered modern yoga. It helps to relieve the tension from the neck and shoulder, strengthens your upper back, and also tones your abdominals and front of your neck.

How to perform:

• Lie flat on your back, make sure the legs are together and your hands are beside your body.
• Now place your palms under your hips, palms will be facing down
• Bring your legs together in the lotus position
• Slowly go backwards, such that your back makes an arch
• Your head touching the floor
• Your head should not have weight
• Hold the position and breathe normally
• Come back to the original position.

5. Baddha Konasana-

We all know this pose as Butterfly poses or Throne poses. This asana helps to improve the flexibility of the inner thighs. It makes the body more flexible around the hips and groins. The pose is very effective to soothe menstrual discomfort and any digestion discomfort.

How to perform:

• Sit properly on the yoga mat
• Now bring both your foot together
• Hold the feet tightly with your hands
• Start flapping your thighs up and down
• Make sure your back is straight.

6. Upavishta Konasana for Irregular Period-

This wide-angled seated forward bend is a modern yoga which helps to strengthen your back, legs and also improve your posture. The pose helps to maintain a neutral spine; it gives intense stretch which promotes comfort and ease in our body. Doing this yoga, you will also feel a reduction in your stubborn belly.

How to perform:

• Sit comfortably on the mat
• Stretch your legs sideways, just like a full split
• Now slowly bend forward, with your hands forward
• Your head be straight looking forward
• Stay in the pose for few seconds
• Come back to the original position.

7. Setu Bandha Sarvangasana-

This asana is to be performed when you are on a period that is the time it is most effective. It is one of the great poses for beginners. Bridge pose helps to strengthen your back, legs, and hips. It massages the spine and opens the heart. After this pose, you will feel revitalized and energized.

How to perform:

• Lie on your back on your yoga mat
• Bend your knees and keep your feet hip-distance apart
• Your hands resting on your hips, with palms open
• Bring your buttocks up, with your head resting on the floor
• Now, your feet are flat on the ground and your back and buttocks up in the air
• The overall pose looks like a bridge pose
• Stay in the pose for few seconds
• Come back to the original position.

8.  Vajrasana for Irregular Period-

This is a simple pose and can be performed at any time of the day. Also called Thunderbolt pose, it is very beneficial to cure the digestion problem, strengthen the pelvic region, and also relieve irregular periods. The best time to sit in this position is after eating food.

How to perform:

• Kneel down
• Your lower leg toes and your upper leg toes should touch each other
• Gently lower your body and your buttocks resting on your heels
• Your thigh should rest on your calf muscles
• Rest your hands on your thighs and head straight looking forward
• Concentrate on your breathing and calm your mind
• Hold the position for 5-10 minutes.

9. Viparita Karani-

One of the best poses to get relief from menstrual pain and also to delay aging symptoms. Also known as Inverted Lake Pose, this pose helps to regulate the blood circulation and also relaxes tired feet and legs. It relieves mild backache and calms the mind.

How to perform:

• Find an open space and sit near to the wall
• Now your legs should be against the wall
• Exhale, and make sure that the back of the leg presses against wall and the feet facing upwards
• Your buttocks should be little away from the wall or should be pressed against the wall.
• Your body should be making a 90 degree angle with your legs
• Now pull your buttocks little up and place your hand or any prop under it, to form the curve
• Close your eyes and breathe. Be in the position for 5 minutes
• Roll to any side, and then get up.

10. Ardha Pincha Mayurasana to deal with Irregular Period-

Ardha means Half, Pincha means Feathers, Mayura means Peacock and Asana means Pose. If you look at the pose, you will see it as an inverted ‘V’. Also known as Dolphin Pose, this asana helps to calm the mind and brain and relieves stress. It strengthens the arms and legs and relieves any menstrual discomfort.

How to perform:

• Start the asana by being on your knees and hands
• Now place your forearms on the ground
• Make sure your elbows and shoulders are in same line
• Now lift your hip and back, doing this your legs will become straight
• Lift your shoulders away from your ears, this will help to free your neck
• Be in this pose and take few deep breaths.

 How Does Yoga Help Solve The Period Problem?

When it comes to curing anything in the body, Yoga is very effective. Even to cure the irregular periods, menstrual cramps and pain yoga is effective. Here’s how the Yoga works-

• It stimulates your reproductive organs.
• It helps in reducing stress and relaxes your body and mind
• Yoga works on your hormones and balances them
• It also boosts metabolism and maintains an ideal weight.

So, above are some of the Yoga Poses for Irregular Period and PCOD. During this time of the month, avoid asanas like Sarvangasana, Dhanurasana, Shirshasana and Bakasana. If you feel like, you are facing problems in any of the poses, you can talk to a yoga instructor too.

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