Yoga for irregular periods

Irregular periods can happen to women of any age. Engaging in regular yoga practice may potentially help make periods more regular by promoting hormonal balance and reducing stress.

However, it is important to consult with your doctor, as only practicing yoga might not be enough. Irregular periods can be due to various factors in the body, so a holistic approach that includes proper diet, sleep, exercise, and sometimes medication is necessary. Please don’t try to be your own doctor. If you are new to yoga or practice it occasionally, it is advisable to work with a certified yoga teacher. They can guide you through the necessary alignments and adjustments to ensure you gain the full benefits of yoga asanas.

Menstrual irregularities can happen to women at any age.

Teenagers: For teenagers, including specific yoga practices for menstruation in their routine might help prevent problematic cycles throughout their childbearing years.

MID-THIRTIES  – Around the mid-30s, women’s bodies start producing less of a hormone called progesterone. This leads to gradual changes in the menstrual cycle, which is a normal part of aging. Some women might find their cycle and flow changing quite a bit during this time, which can be alarming but is usually normal.

FORTIES– In the 40s, periods often change in one of two ways – they either get lighter or heavier. Women might need to adjust their yoga practice to help with these changes. The yoga poses that worked well before might not be as suitable now.

MENSTRUAL DISORDERS

Amenorrhea

Amenorrhea is when a woman doesn’t have her menstrual periods. This can happen due to several reasons:

1. Hormonal Issues: Sometimes, the pituitary gland (which controls many hormones in the body) doesn’t work properly, which can delay or stop periods.
2. Physical and Psychological Causes: Intense physical activities, unhealthy conditions, or even emotional stress can cause this condition.
3. Health Problems: Conditions like severe anemia, tuberculosis, malaria, or malnutrition can lead to a lack of periods.
4. Underdeveloped Organs: If a woman has underdeveloped reproductive organs like the ovaries or uterus, it can cause this issue.
5. Sudden Emotional Shock: Experiencing something very shocking or traumatic, such as a sudden fright or grief, can also stop periods temporarily.

In many cases, yoga can help manage amenorrhea without any fear of harm. If your periods are delayed for a long time or happen irregularly, it’s important to regularly practice inversions (like headstands and shoulder stands) and backbends to encourage menstruation.

If you feel healthy, you might be tempted to overdo your practice during this time, but it’s not good to push too hard. Overexertion can cause internal imbalance. A balanced yoga practice is especially important in cold weather, as amenorrhea is more likely to occur then.

According to Ayurveda, this happens because of an increase in kapha (a bodily energy), which can block the internal systems, including the reproductive system. To avoid amenorrhea, it’s essential to practice Śīrṣāsana (headstand), Sarvāṅgāsana (shoulder stand), and their variations regularly.

Before ovulation, focus on backbends. Proper practice of backbends and inversions helps stimulate the pituitary and ovarian glands, supporting the reproductive system and preventing amenorrhea.

This explanation is adapted from “Practice of Women” by B.K.S. Iyengar.

Dysmenorrhea

Dysmenorrhea is when a woman experiences very painful periods. The pain can be caused by several factors:

1. Health Issues: Conditions like anemia (low iron), being very tired, or having chills can make periods painful.
2. Reproductive Problems: Problems with the ovaries, fallopian tubes, or womb, such as inflammation or other defects, can cause pain. Sometimes, spasms in the womb due to nervousness or developmental issues with the uterus can also lead to discomfort.
3. Psychological Factors: Stress, fear, and anxiety can contribute to the pain experienced during menstruation.

In short, dysmenorrhea is a term for very painful menstrual periods that can be due to a variety of physical and psychological reasons.

The swelling before menses may cause growths (uterine fibroids, ovarian cysts, and adhesions of endometriosis) to impinge upon other organs.

How Yoga Can Help

Yoga can be a wonderful tool for managing these symptoms, but we need to choose the right poses. Some standing poses are particularly effective at creating space in your body and easing congestion.

Your Go-To Poses The most helpful poses during this time are:

• Warrior II
• Extended Side Angle
• Half Moon pose

Important Practice Guidelines:

• These poses should be practiced with back to the wall for  better pelvic support and spine alignment.
• They help create more space and softness in the abdominal region
• These poses specifically help address and relieve congestion caused by menstrual swelling

What to Avoid During the days before your period, skip the twisted poses like

• Revolved Triangle
• Revolved Half Moon
• Revolved Side Angle

Using Props Don’t shy away from using support:

• The wall is perfect for balance
• Blocks can help you find comfort
• Start supported and build strength gradually

Remember: It’s about giving your body what it needs during a challenging time.

Menorrhagia is when a woman has very heavy bleeding during her regular periods. The menstrual cycle itself stays normal, but each period involves a lot of blood loss.

Metrorrhagia:

Metrorrhagia refers to abnormal bleeding from the uterus that occurs at irregular times, not just during the normal menstrual period. This means the bleeding can happen at any time, making the menstrual cycle unpredictable and irregular.

Causes: The irregular bleeding can be due to several factors such as:

Fibroids: Non-cancerous growths in the uterus.
Tumors: Abnormal growths that may or may not be cancerous.
Cysts: Fluid-filled sacs that can develop in the ovaries or uterus.
Displacement of the uterus: When the uterus is not in its normal position, it can cause irregular bleeding.
In simple terms, metrorrhagia is when a woman experiences unexpected and irregular bleeding between her normal periods, often caused by underlying health issues like fibroids, tumors, or cysts.

Hypomenorrhoea:

Hypomenorrhoea means having very light periods. This can happen because the uterus or the glands that produce hormones are not fully developed or not functioning properly.

Oligomenorrhoea:

Oligomenorrhoea refers to having menstrual cycles that are longer than usual, meaning periods occur less frequently.

Polymenorrhoea:

Polymenorrhoea is when menstrual cycles are shorter than normal, meaning periods happen more frequently.

Leucorrhoea:

Leucorrhoea is when there is an excessive white discharge from the vagina. This can cause physical weakness and mental stress. It can be due to various reasons such as physical health, sexual health, hormonal issues, mental stress, growths in the genital area, foreign objects in the vagina, or poor hygiene.

Premenstrual Tension (PMT):

Premenstrual Tension is the physical and emotional symptoms women experience about a week or ten days before their period. This happens because of stress on the nervous system and includes symptoms like headaches, tense nerves, swollen breasts, tremors, irritability, anger, and heaviness in the pelvic region.

Yoga Practice For Light Menstrual Flow Poses

Women with light menstrual flow can benefit from yoga poses focused on forward bends, which help stimulate and regulate menstrual flow. This practice is also beneficial for alleviating vaginal dryness outside of the menstrual period. Forward bend asanas. Conclude your session with Paschimottanasana (Seated Forward Bend) and Savasana (Corpse Pose) for optimal results. If you want to read more about this, check out the book written by Lois Stenberg. It consists of all the poses that can be practiced during different conditions in menstruation.

Yoga for heavy Menstrual Flow

Supported back extensions are essential for women with heavy bleeding. These poses soften the abdominal area and reduce discomfort from large clots, making the flow more manageable. The poses focus on aligning the lower spine and pelvis. When done correctly, the uterus can rest properly, reducing heaviness and pain. With regular practice, these poses help balance the uterus and may normalize the flow over time.

According to Geeta Iyengar, two poses are important for heavy flow, and she refers to them as sister poses: upavistha konasana and baddha konasana. In upavistha konasana, the legs are spread wide apart, which stretches the inner thigh muscles, mainly the adductors. This pose also stretches the inner groins and creates space for the pelvis, making it easier for large blood clots to pass. If you want to learn more about the anatomy of the adductors, refer to this Anatomy Lab  link

The content of this blog post draws inspiration and information from the following sources:

• Geeta Iyengar. Yoga: A Gem for Women.
• Lois Steinberg. Women’s Yoga Practice.