Throughout the menstrual period, it is advisable to practice only exercises that enhanced your overall health, as some yoga exercises can cause counteractive effects like obstructing the menstrual flow
Yoga exercises that help during menstruation include standing forward extensions like Adho Mukkha Svanasana, Uttanansana, Parsvottanasana, and Prasarita Padottanasana. These should be performed with the head properly supported. The correct method of performing these exercises, and in order to properly soften the abdomen, involves first doing a concave back movement before getting into the final posture. However, if you experience body-ache, low energy levels, lower back pain, or sudden decrease in sugar levels during menstruation it would be advisable to avoid these postures. Other beneficial postures of yoga during menstruation are Uttihita Hasta Padangusthasana II and Ardha Chandrasana, which are helpful for excessive bleeding, abdominal cramps and back pain. If you suffer from slipped disc or lower back sciatica, it would be helpful to add these two yoga forms to your list of exercises. Adho Mukha Svastikasana, Triang Mukhaikapada in Paschimottatanasana, Adho Mukha Virasana, Janu Sirsasana, Adho Mukha, Parsva Upavisthakonasana, Upavisthakonasana, Marichyasana, and Ardha Baddha Padma in Paschimottanasana, which are simple forward extensions, if done in a restful manner helps in keeping a check on excess bleeding, causes throbbing brain-cells to relax, and provides relief to abdomen pain. These asanas are helpful if you suffer from fatigue, abdominal cramps, backache, headache, and heavy bleeding. Sitting asanas is another type of yoga during menstruation that serves to reduce stress and tension. They also loosen hamstrings, knees, groin area, ankles, and toes enabling these body parts to easily extend and flex.

Performing Setubandha Sarvangasana and Viparita Dandasana helps in stimulating and energizing the heart, chest, lungs, and maintains a hormonal balance in your glandular system. In cases where the menstruation period is normal and the person does not experience any anxiety, irritation, headache, depression, or pain, the person can then perform Savasana, Ujjayi, and Viloma in Savasana. In addition to possessing a proper understanding of useful yoga during menstruation, it is equally important to have an idea of yoga exercises that should be avoided during this time. It is important to avoid inversions like backward extensions such as Urdhva Dhanurasana, Kapotasana and the body knotting (grantha sthitti), such as Yoganidrasana, Ek Pada Sirsasana, Adho Mukha Vriksasana, arm-balancing like Bakasana (bhujatalan sthitti), and abdominal contraction (udara akunchana sthitti) such as Navasana and Jathara Parivatasana.

As everyone does yoga including women there are days during which you are extremely tired due to the bleeding. During such times yoga helps in removing the pain which many women have and go through all their life. It is very important that to know that in yoga during menstruation there are some yoga poses which should be avoided and some poses which will help in easing your pain.

It provides balance to your body and mind which helps in removing your stress and would relax you too. These poses would also help in easing menstrual cramps, heavy bleeding, pelvic discomfort and also the dreadful stomach aches and backaches. This would help in doing the asanas in a more relaxed manner.

Some of the poses which are recommended during your menstrual period

Forward Bend Series


* Paschimottanasana (Full Forward Bend Pose)
* Janu Sirsasana (Head to Knee Pose)
* Triang Mukhaikapada
* Paschimottanasana (Three Parts Forward Bend Pose)
* Modified forward bends in chair with fists pressed into lower abdomen

These poses are calming. Lower abdominal and pelvic compression aids cramps and heavy bleeding.

2. Supported Standing Poses


* Parivrtta Trikonasana (Revolved Triangle Pose)
* Parivrtta Ardha Chandrasana (Revolved Half Moon Pose) It is done with a support system which can be chair or wall.

These poses are always good for those painful backaches which are such a nightmare for you as you have to got through this every month.

3. Twists


* Lying Knee to Chest Twist
* Seated Chair Twist
* Pose of Child Twist

One of the easiest as they are very easy as you are doing it sitting on a chair or any other sitting position and are helpful for easing your cramps and backache.

4. Supported Setu Bandha (Supported Bridge Pose)


A claming effect is given and the annoying pelvic pain can be warded off by this pose.

5. Supported Viparita Dandasana (Upward Turned Staff Pose)


This too is also useful for pelvic pain one gets.