Menstruation or periods (as they are commonly called) are a very integral part of a woman’s life. Not only is it an indicator of a woman’s ability to concieve but is also is extremely healthy and is a sign of her well being. That being said, there are a number of problems that a woman may encounter during her lifetime with relation to her periods. For instance irregular periods, immense pain and mood swings are all things a woman has to grapple. But while there are medications out there that can help beat these ailments, yoga can do better and help relieve the symptoms without any side effects. Here are all your questions about how yoga can help common gynecological problems answered.
1. How can one prevent irregular menses?
The prevention is very clear. If a person leads a meaningful life, is physically active, engages in exercises like walking, climbing and squatting, it will help for sure. Stress and problems are inevitable in a person’s life. We all have ups and downs but the key to a healthy life is to manage your emotions irrespective of the situation. If one does all this then usually managing irregular menses is not something to worry about. However, at times the problem could also be genetic. All said and done, there is no substitute for a healthy lifestyle.
2. What asanas, mudras, pranayamas and kriyas can be done for oligomenorrhea or infrequent menses?
These days we all live a very sedentary life in the sense that our daily routine doesn’t involve enough physically activity. So I would advise women to spend some time doing various forward bending asanas. Such postures increase intra-abdominal compression and correct abdominal and pelvic disorders.
- Trikonasana – the triangle pose,
- Chakrasana – the wheel pose.
Backward bending asanas stretch deep abdominal muscles and bring about favourable changes in the intra-abdominal viscera and in turn influence hormonal secretions.
- Dhunrasana – the bow pose is an excellent yogic posture that relieves not just oligomenorrhea but many other gynecological disorders as well.
Side bending asanas like stimulate the pelvic organs and can be very beneficial for women who suffer from infrequent menses. These poses also help soften the abdominal area.
- Konasana or angle pose
- Pavanmuktasana
Breathing techniques like inhaling slowly and getting the abdomen in gently while doing so will also help in menstrual problems.
- Kumbhak technique where you inhaling and holding the breath
- Shunyiak
Good nutrition can make a lot of difference. Food rich in iron and folic acid should be consumed.
During menses the following yoga techniques should be practiced:
- Relax in Makarasana or the crocodile pose.
- Yogendra Pranayama 4
- Yastikasana or the stick pose
- Shavasana or the corpse pose
To strengthen the abdominal muscles, all four variation of hastapadgustansna and yogendra pranyam 4 (diagrammatic breathing) should be done.
3. What asanas, techniques and kriyas can be done for metrorrhagia (bleeding between menses)?
Asanas like pranayama really help. Apart from that, when you are not bleeding, Bhadrasana or the butterfly pose if done regularly to strengthen your pelvic muscles.
4. How can one prevent PCOS?
I have observed that women who tend to get emotionally insecure and disturbed, are the ones who experience hormonal imbalance. So I would suggest everybody to be emotionally independent. We must all remember that our primary duty is towards ourselves and maintain our good health. If we fail to do so then we will also not succeed in doing our other duties well.
5. What asanas, kriyas, mudras and pranayamas would you recommend for those suffering from PCOS?
Firstly, I would recommend a lifestyle change. We should be more active. Every 2 hours we must get up and take a walk. We must calm our mind down and practice relaxation techniques like Anitya Bhavana, Nishapanda Bhav.
Apart from this doing some asanas regularly for at least 10 mins everyday. Asanas like the following help.
- Bhadrasana,
- Bhujangasana,
- Shalbanasanas,
- Talasana,
- Konasana,
- Chakrasana,
- Haspagustasana and
- Pranayam -4
- Sukhasanas – the happy pose for 5 to 10 mins twice a day
These asanas can be done five times a day for 10 mins would help bring about lifestyle changes that are necessary.
Photo source: Getty images
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