Menstrual symptoms can indicate underlying imbalances in the hormonal, metabolic, or neurological systems, ranging from erratic periods and agonizing cramps to PCOS and PMS. Although medical interventions are frequently necessary, integrating yoga into one's lifestyle is a holistic and evidence-based method of promoting reproductive and menstrual health. Women can better control their menstrual cycles and alleviate uncomfortable symptoms by practicing the best yoga positions for menstrual health and living a stress-free life.

Is yoga beneficial for menstrual health?

About 6–20% of women worldwide are thought to be affected by Polycystic Ovary Disorder (PCOD). Insulin resistance, excessive androgens, erratic ovulation, and anxiety are its defining features. A 12-week holistic yoga program was shown to be superior to regular physical activity in lowering hormonal markers in adolescent girls with PCOD, particularly in terms of significantly decreasing Anti-Müllerian Hormone (AMH), Luteinizing Hormone (LH), testosterone, hirsutism scores, and enhancing menstrual regularity.

Yoga postures for hormonal equilibrium

Certain yoga positions promote pelvic circulation and boost endocrine function. Among these yoga postures are the following:

1. Reclining Bound Angle Pose (Supta Baddha Konasana)

It lowers menstrual cramps while enhancing blood flow to the uterus and ovaries by gently relaxing the pelvic and abdominal muscles.

2. Setu Bandhasana (Bridge Pose)

The thyroid gland, sometimes known as the "master regulator" of hormones, is stimulated by this yoga position, which also strengthens the pelvic muscles.

3. Garlands Posture (Malasana)

It helps with digestion, improves pelvic flexibility, and relieves stress in the lower back.

4. Paschimottanasana (Seated Forward Bend)

This yoga posture relaxes the nervous system and alleviates PMS symptoms such as bloating and worry.

5. Viparita Karani (Legs Up the Wall)

Raising your legs against the wall may decrease pelvic inflammation, lower cortisol levels, and activate the parasympathetic nervous system.

6. Child's Pose (Balasana)

This soothing yoga posture for menstrual health promotes relaxation, relieves abdominal cramps and lower back discomfort, reduces bloating, enhances pelvic blood flow, and aids in rest.

Breathwork for stress reduction

Sustained stress increases cortisol levels, which can interfere with menstruation by blocking the release of gonadotropin-releasing hormone (GnRH). According to research, practicing pranayama methods like Bhramari (humming bee breath) for six months can help control cortisol levels in response to stress.

Additionally, regulated breathing techniques have been demonstrated to dramatically lower cortisol and epinephrine levels, which helps women with menstrual abnormalities maintain their emotional stability and resilience.

Make yoga for menstrual health a habit.

Yoga is a way of life. Long-term hormonal balance is achieved by combining dynamic poses (such as Bridge and Garland) with healing poses (such as Child's Pose and Supta Baddha Konasana) and consistent Pranayama. It's important to adapt your practice to your menstrual cycle. During the follicular/ovulatory phase, practice dynamic sequences, and during menstruation and luteal phases, practice restorative sequences.

Yoga promotes routine, body awareness, and emotional balance over time, all of which are crucial components of menstrual health treatment.

As healthcare professionals, we must recognize and incorporate these complementary treatments into our recommendations, especially those that give women the knowledge and skills they need to manage their reproductive health more effectively. Structured yoga sessions can be a beneficial complement to traditional therapy, fostering general well-being throughout a woman's reproductive lifespan.

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