Useful Tips

7 yoga asanas that will save with PMS


In yoga, the load on the human body is perfectly dosed, which helps to strengthen muscle mass, and open energy centers (chakras). Women doing yoga have a healthy appearance, a healthy emotional balance. But many women, especially beginners in yoga, are interested in the question of whether it is possible to do yoga during menstruation.

The influence of yoga on the period of critical days

Women know that during the menstrual cycle, increased physical activity is not applied. How can yoga affect the fair sex in their special period?

The use of yoga asanas during the menstrual cycle is allowed, but it is important to choose the right asanas that do not affect the hormonal background, as this will lead to an emotional decline.

Exercises are selected that do not violate the menstrual flow, but in order to strengthen the health of the woman.

Yoga must be approached consciously and responsibly. Classes should be regular, not excluding critical days. This is the only way to experience the magnificence of yoga in your own body.

It is important to realize that the menstrual cycle is not a disease, but a natural physiological process in women. At this time, particles of the endometrium leave the uterus. Sometimes this phenomenon can provoke pain in the lower abdomen. Special yoga exercises will help relieve pain.

What exercises can not be used during menstruation?

On critical days, exercises that are safe for the reproductive system are selected.

Do not include inverted or anti-gravity postures.

Otherwise, you can disrupt the course of the menstrual cycle, causing reverse blood flow. Such a change can cause complications in the field of gynecology, which provokes the formation of cysts, endometriosis, fibroma, and oncological diseases.

It is good to know the list of forbidden asanas during uterine bleeding:

  • Sarvangasana (birch),
  • Halasana (plow pose),
  • Adho-mukha vriksasana (handstand),
  • Viparita-karani mudra (bent candle pose),
  • Pinch Mayurasana (peacock, tail open),
  • Shirshasana (headstand),
  • Vrishchikasana (scorpion in yoga),
  • Bakasana (crane pose).

If your personal complex has other exercises in an inverted position, they should not be performed until menstruation ceases.

You can not do asanas, during which the abdominal part is squeezed, the abdomen is compressed. The pose of Jathar Parivartanasana (twisting the womb) is especially dangerous.

Such exercises include the following:

  • Navasana (boat pose),
  • Mayurasana (peacock),
  • Shalabhasana (locust pose).

It is forbidden to use exercises, as if "tying the body into a knot":

  • Pada Shirshasana (leg behind head),
  • Nidrasana (yoga dream),
  • Padma parivritta (heron pose).

Safe exercise during menstruation

Yoga during menstruation is recommended. It is important to understand that safe asanas will help to improve well-being during this period. It is especially useful to do the correct yoga asanas for those who feel pain in the lower back or lower abdomen.

With a competent approach to yoga, uterine bleeding will be regular, pain will go away. Almost all yoginis note the disappearance of pain and the normalization of health.

On critical days, the following asanas are recommended:

  • Vrikshasana (tree),
  • Uttanasana (leaning forward from a standing position),
  • Utthita triconasana (elongated triangle),
  • Shavasana (dead man's pose),
  • Baddha Konasana (butterfly),
  • Balasana (child's pose),
  • Archa Chandrasana (Crescent),
  • Jana Shirshasana (sitting tilt, touching the head of the knee),
  • Adho Mukha Sukhasana (leaning forward in the lotus position),
  • Adho Mukha Virasana (Hero's pose, face down),
  • Marichiasana (Ray of Light),
  • Upavishtha Konasana (leaning forward, sitting with legs wide apart).

In addition to performing exercises, you need to breathe deeply, to be able to relax.

When cramps occur below live, such asanas will help relieve pain:

  • Vajrasana (Diamond pose),
  • Virasana (Hero pose),
  • Sukhasana (sit in Turkish),
  • Padmasana (Lotus),
  • Gomukhasana (Cow).

Proposed video lesson "Yoga for women in critical days"

If bleeding or pain intensifies during an asana, stop exercising. Perhaps the asana is not performed correctly, or there are gynecological diseases.

The meaning of yoga during menstruation

A correctly chosen yoga during menstruation will give the following result:

  • The volume of blood secreted is normalized. This is especially important for those who have abundant and painful periods.
  • Cramps and a feeling of heaviness in the lower abdomen are neutralized.
  • There will be no premenstrual syndrome, apathy, powerlessness, aggression.
  • Eliminate spasms in the lumbar.
  • Gynecological diseases are prevented, hormonal levels improve.

There are results when women doing yoga get rid of infertility, inability to bear the fetus.

If there are any diseases, it is advisable to consult a doctor first before starting classes.

Yoga is an amazing tool for healing the body and soul. Try to constantly discover its new aspects. But it is important to remember that what is applied in moderation is good.

Balasana or baby pose

The pose of the child is one of the most famous yoga asanas. With its help, you can achieve maximum relaxation, cope with stress. Balasana is recommended to improve digestion, normalize the functioning of the nervous system. To perform the exercise, you need to stand on all fours, put your knees and lower your pelvis to your heels. It remains to go into a deep slope, arms extended in front of you. The head must be laid on the floor. Make 5-7 breathing cycles, relax in this position. You should feel calm and harmony. After this, you need to return to the starting position and repeat the asana several times.

7-10 days before the onset of menstruation, it is worth including as many relaxing exercises as possible in the asanas complex. Inverted poses will help to defeat unpleasant symptoms, which eliminate stagnation of lymph and blood in the pelvic area, swelling. Various twists, bends, asanas aimed at opening the hip joints, pelvic muscles will not be superfluous.

Dog face up

Urdhva Mukha Svanasana - this is the name of this yoga asana. The dog face up is recommended for strengthening the back, muscles of the cortex, getting rid of pain in the spine. The pose will give a feeling of lightness throughout the body. You can perform it when moving from asana Dog face down. But for beginners, the process can be simplified as much as possible.

To stand in the pose of the Dog, face up, you need to lie on your stomach, rest your hands on the floor. Shoulders should be above the wrists, legs should be straightened. Having bent in the back, it is necessary to raise the chin up, pull off the socks. Breathing should be natural, uniform. From this position you need to slowly sit on your heels, straighten your back and repeat the asana several times. It is allowed to go in any other pose for rest.

Butterfly pose

Badas conasana or butterfly posture will help reduce pain in the lower abdomen. To perform the asana, you need to sit on the mat, straighten your back. Bending the knees, you should move your feet as close to the groin as possible. Toes and heels must be connected to each other, grab the hands of the feet. In this position, you need to do several breathing cycles, try to achieve relaxation in the hip joints. You can perform forward bends with a straight back to feel the opening in the pelvic area, to stretch the inner surface of the thigh.

According to statistics, from 50 to 80% of women in different countries of the world suffer from PMS. In total, doctors have about 150 symptoms of premenstrual syndrome. Each representative of the fair sex their set may vary. In the days preceding menstruation, women experience physical, emotional and psychological discomfort.

Cobra pose

One of the asanas, which are indispensable during PMS. These postures increase blood circulation in the pelvic and abdominal regions, help correct posture, increase mood, give energy and even reduce cravings for sweets. The cobra pose, also called Bhujangasana, is ideal for morning exercises. To do this, you need to lie on your stomach, place your palms under your shoulders, and press your elbows to your sides. Legs need to be pulled back. On inspiration, you should slightly push off the floor with your hands, raise the body. At the same time, both the abdomen and pelvis should remain pressed to the floor. You need to hold the deflection for about 30 seconds, stretching the spine.

Janu Shirshasana A: head bent over the knee

Start sitting in the dandasana, legs stretched forward. Bend the right knee at an angle of 90 degrees, take it out and press the right foot to the inner surface of the left thigh. Grab your left lower leg or foot with your hands, inhale, and stretch your back forward and upward over your straight leg.

Exhale and lengthen the spine through the chest. Keep breathing constantly, keeping your attention on your left foot. Stay in this position for 1 to 3 minutes, and then follow it to the other side.


  • Stretching of the spine, shoulders, hips and groin,
  • Soothes the brain and helps get rid of mild depression,
  • Reduces anxiety, fatigue, headache and discomfort during menstruation.

Pashasana: loop pose

Squat, legs together, lower your buttocks down towards the heels. If heels do not reach the floor, lay a folded blanket under them.

Inhale, turn your torso to the right, and grab your knees with your left hand. And move your right hand behind the lower back. Exhale and put your hands together in the lock. Keep your hips and knees parallel to each other. Breathe for 30 to 60 seconds without holding your breath. Repeat to the other side.


  • Stretching of the hips, inguinal region and spine,
  • Improves digestion,
  • Gently relieves tension from the back, shoulders and neck muscles,
  • Facilitates indigestion, flatulence and menstrual discomfort.

Ushtrasana: Camel Pose

Starting position: knees on the floor, hips shoulder-width apart. Turn your hips inward slightly and push your lower legs and feet to the floor. Place your hands on your hips, point your palms down. Inhale, raise your chest, lower your shoulders down towards the ribs. Exhale, feeding your hips forward, as if lengthening the front surface of the body and bend. Keep your hands on your hips or on the back of your heel. Use your hands to stabilize and push your hips forward. Sag in the thoracic region.
Throw your head back, look up, and breathe constantly, do not hold your breath. Stay in this position for 30 to 60 seconds.


  • Stretching the front of the chest, ankles, hips and groin,
  • The stomach, chest and throat open
  • The back muscles are strengthened,
  • Posture improves
  • It has a therapeutic effect on the whole body, reduces back pain, fatigue, anxiety and menstrual discomfort.

Supta Padangusthasana

Lie on your back, hands on the sides of the legs are straight. Head on the floor, inhale, bend the right knee, and grab the thumb of the right foot with the index and middle fingers. Place your left hand on your left thigh to stabilize your left foot. Pull the toe of your left leg away from you.

Exhale, straighten the right leg as far as stretching allows. For greater traction, use a towel or belt. Try not to tear your shoulders and hips off the floor. Hold this position for 1 to 3 minutes, then raise your head up to the right foot, and keep the left below. Without jerking, smoothly, be careful with the neck. Inhale and lower your head down. Switch to the other leg.


  • Stretching of the hips, hamstrings, groin,
  • Strengthens the knees
  • Eliminates back pain, sciatica and menstrual discomfort.

Half Bridge Pose

This asana is a godsend for women suffering from menstrual irregularities. It also refers to deflection postures. Half-bridge posture is recommended for pain in the spine, to strengthen the muscles of the legs, buttocks. The two-pada of pithasana is not very complex. You need to lie on your back, bend your knees, place your feet to the width of the pelvis. On inspiration - tear off the pelvis from the floor. During movement, it is better to take yourself by the ankles. The level of lifting should be such that the body weight falls on the shoulders, and not on the neck. It is absolutely not worth loading it. You need to breathe deeply, trying to push the pelvis up.

Yoga practitioners recommend that women review nutrition during PMS. To safely endure the test, you must limit your intake of coffee and other caffeinated beverages. It is undesirable to eat a lot of salty, sweet, fatty and spicy foods. Before menstruation, it is worth introducing as many fresh vegetables, fruits, rich in vitamins A, E into the diet. Carbohydrate food will also benefit, which will also help support the body with premenstrual syndrome.

Exercise Seated Angle Pose

The upavishta konasana or sitting angle pose will help you prepare to sit on the twine. But she also relieves the condition with premenstrual syndrome. Asana promotes the opening of the pelvis, thereby reducing pain in the abdomen. And also the posture calms, stimulates the abdominal organs. For beginners, it may seem difficult, but regular practice will improve results in a short time.

The pose involves performing a bend forward from a sitting position with legs wide apart. You need to sit straight and slowly spread apart straight legs. Bring to the appearance of pain should not be. Stretch your socks and lean forward slowly. Palms at this time need to slide on the hips towards the feet. Wrap your arms around your feet, make several breathing cycles and return to the starting position.

Camel or ushtrasana pose

Ushtrasana promotes the development of flexibility, strengthening muscles, improving posture. Asana has a beneficial effect on the functioning of the respiratory, nervous system. Beginning yoga practices can also use it during PMS, since the camel pose has several variations, from simple to complex.

To perform the classic pose of a camel, you need to sit on your knees and heels. Then - tear off the pelvis from the heels, spread your legs shoulder-width apart and stretch the socks back. You should lower your palms on your feet, grabbing them from the inside, make the body deflection. At this time, you need to open the chest, and the pelvis - forward. The breath should be smooth, relaxing. The head can be thrown back or, conversely, to bring the chin to the chest to exclude pain in the neck. It is necessary to make several breathing cycles and return to the starting position.

Before menstruation, many women notice a sharp change in mood, complain of headache, nervousness and irritability. With the onset of menstruation, pain is also added: cramping or severe pulling pain.

With PMS, a few days before the onset of menstruation, it is necessary to reduce the load, reduce the number of standing asanas, the bar (chaturanga), asanas, including the abdominal muscles (navasana boat, etc.). It is also recommended to hold asanas for a short time (3 respiratory cycles). Yoga practice does not have to be exhausting and active. It is better to remove the jumps, preferring smooth transitions.

To reduce nervousness, we perform breathing exercises:

1. Surya Bhedana pranayama. It is carried out in a sitting position. Under the basin, you can put a pillow or a folded blanket. Inhalation is through the right nostril, and exhale through the left. It is better to cover the eyes, and alternately close the nostrils with the index and middle fingers. Perform 3-5 minutes minimum.

2. For headaches, breath holding on the inhale is recommended. Take a deep breath, point your chin to your chest. Keep a comfortable time, then exhale calmly and for a long time. The practice of delaying inspiration stimulates the venous outflow of cerebral vessels and may be useful for headaches.

3. Moderate inverted poses. Viparita karani, sarvangasana (birch), halasana (plow) have a beneficial effect on the nervous system, reducing unpleasant manifestations, redistribute blood flow, eliminating lymph congestion.

4. Badha konasana (butterfly or pose of a connected angle). Can be done against the wall. The pose stimulates blood circulation in the pelvic organs, while not having a negative effect. Helps reduce pain. Supta badha konasana (butterfly lying) with pillows under the hips helps to relax the stomach with cramping and relax. With the onset of menstruation, the practice becomes even calmer and smoother. Focus on restorative asanas.

We completely remove the inverted positions, asanas, including abdominal muscles, closed twists (marichasana). These postures can increase pain. We continue to practice badha konasana, recovery lying on your back and soft bends forward from a sitting position.

5. Janu shirshasana. Leaning forward while sitting. One leg is bent at the knee and laid with the foot to the hip, the other is straightened. We bend to a straight leg, stretching the spine and not squeezing the stomach. We keep a deep breath.

6. Yoga Nidra. Deep shavasana, with accented relaxation. We lie down on our back and close our eyes. The room should be warm and quiet. Gradually we release and weaken parts of the body from the bottom up. Переносим внимание сначала в стопы, потом в икроножные мышцы, бедра и т.д., завершая макушкой и кожей головы. Концентрация на дыхании и расслаблении.