8 Yoga Asanas you can do in Periods with steps, precautions and benefits

8-Yoga-Asanas-you-can-do-in-Periods-with-steps-precautions-and-benefits

Yoga is an amazing physical activity that not only cures many problems but also provides great relaxation and flexibility to our body.

As we have already discussed in our previous articles about the benefits of yoga and workouts during periods and how can yoga helps in relieving the menstruation discomfort. Also, we have discussed previously the list of safe workouts that you can do in periods with a complete step by step process.

We have also mentioned the yoga asanas that you can perform during your periods.

So today we are going to see the benefits, precautions and steps to perform the yoga asanas.

So without wasting much time let's start...

Baddha Konasana or The cobbler pose

Steps-

  1. Sit straight on the floor with your legs stretched outside.
  2. Your spine should be erect.
  3. Exhale and bend your knees and bring your feet close to each other.
  4. Hold the big toe of your feet with your first, second finger and thumb.
  5. Breathe in deeply and while breathing out try to press the thigh downwards the floor. Stay in this position for 1-5 breathing.
  6. Breathe normally and bring your thighs up and lift your knees away.
  7. Extend the leg back to the original position.

Precaution-

Any person suffering from a knee injury and groin should avoid this asana.

Benefits-

  1. Very useful during pregnancy and is said to help ease childbirth.
  2. Relieve menstrual discomfort and menopause.
  3. Stimulates heart, blood circulation and abdominal organ, ovaries, bladder, kidney, prostate gland.
  4. Stretches knees, inner thighs groin.
  5. It helps to get rid of fatigue.

Upavistha konasana or wide-angle seated forward bend

Steps-

  1. Sit on the floor with a cross-legged position and then stretch your legs wide apart forward.
  2. Slightly lean your torso back on your hands.
  3. Next, bend your hips slightly forward towards the ground.
  4. Slowly try to pin your legs to the floor, your knees should face the ceiling.
  5. Place your palms on the floor in front of you and take a deep breath.
  6. Now bend from the hips slowly and exhale as you move your hands forward.
  7. Stay for 5- 10 breaths.

Precautions-

  1. It should be avoided during pregnancy.
  2. Any person suffering from groin and lower back pain should avoid the asana.

Benefits-

  1. Strengthens the spinal cord.
  2. Great stretching asana for the lower body.
  3. Relaxes and calms the brain.
  4. Cures sciatica.
  5. Relieve arthritis.
  6. Tones abdominal muscles.

Virasana or the hero pose

Steps-

  1. Kneel on the floor, your thighs should be perpendicular to the floor
  2. Keep your feet on the sides of your hips.
  3. The top of your feet should remain flat on the floor.
  4. Exhale and sit back with your torso slightly leaning forward.
  5. Your hands should be on your knees and catching the skin of your knees.
  6. Relax your upper body and your spine should be straight.
  7. Hold for thirty seconds.
  8. Breathe normally.
  9. In the end relieve your ankle knees, and feet and shake your legs.

Precautions-

Anyone suffering from knee pain, heart disease, ankle or knee injury should avoid doing this asana.

Benefits

  1. Stretches lower back.
  2. Improves circulation of blood and relaxes tired legs
  3. It improves digestion and reduces gas.
  4. Relieve symptoms of menopause and swelling of legs during pregnancy.
  5. Good for asthma and high blood pressure.

Gomukhasana or Cow face pose

  1. Sit with your legs stretched straight in the forward direction.
  2. Exhale and bend your right knee and place it on the left knee so that the sole of your right leg touches the left hip and inhale.
  3. And the bend your left knee so that your ankle touches your right hip and exhale.
  4. Now inhale and raise the right arm and interlock the finger with the left hand from the back.
  5. Hold for 5 breathes and look straight.
  6. Exhale and bring the arms down.
  7. Inhale and keep the right leg straight and exhale.
  8. Repeat on the left leg.


Precautions-

If anyone is suffering from shoulder or back pain, neck or joint pain, migraine and spinal disorder should avoid this asana.

Benefits-

  1. It provides great relaxation.
  2. Relieve stress and anxiety and bring peace of mind.
  3. Improves flexibility.
  4. Strengthens spinal column and relieve back and neck pain.
  5. Promotes reproductive organ health.

Janu Sirsasana or Head to knee pose

Steps-

  1. Sit on the floor.
  2. Stretch your right leg straight in front of you.
  3. Bend your left leg and place the sole of the left leg on the inner part of your right thigh.
  4. Inhale and raise both hands.
  5. Bend forward and while exhaling place your head on your right knee.
  6. You can try to hold the toe of your right leg with both hands
  7. Keep breathing deeply and hold the position for a few seconds.
  8. Inhale and come up.
  9. Exhale and bring your arms down.
  10. Repeat this with the left leg.

Precautions-

  1. Anyone suffering from heart disease, back pain, spondylitis, and high blood pressure should avoid this asana.
  2. Pregnant women should avoid this asana.

Benefits-

  1. Increase flexibility.
  2. Relieve menstrual discomfort.
  3. Provide mental and physical peace, relieve stress and anxiety.
  4. It improves intestinal function and boosts digestion.
  5. It improves kidney and liver function.
  6. Strengthens muscles and boosts fat loss.
  7. It improves the reproductive system.

Supta Baddha Konasana or Reclined cobbler pose or reclined goddess pose

Steps-

  1. Sit with your legs stretched straight forward.
  2. Bring both of your feet towards the pelvic by bending your knees.
  3. Soles of your feet should touch each other while forming a diamond shape with legs.
  4. Now grab your feet with both your hands.
  5. Breathe in and try to make your chest and spine erect.
  6. You gently lie down and relax your muscles and take 5-10 breaths.
  7. You can either stretch your legs while coming out and rest.

Precautions-

People suffering from groin or knee injury, sciatica patient or lower back pain should avoid this asana.

Benefits-

  1. Great stretch for inner thigh, groin and knees.
  2. Relieve menstrual discomfort and menopause symptoms.
  3. Improves flexibility.

Balasana or Child pose

Steps-

  1. Kneel and sit on your heels.
  2. While exhaling, bring your torso forward and place your forehead on the mat or floor in front of you.
  3. Lay your arms in front of you.
  4. Remain for about 5 breaths and relax.
  5. Inhale and come back raising the torso.
  6. Repeat.

Precautions-

  1. Anyone suffering from a knee injury, spondylitis, a stomach infection, and ankle injury should avoid this asana.
  2. Pregnant women should avoid this asana.

Benefits-

  1. It provides a great stretch for your lower body and spine.
  2. Calms body, mind and reduces migraines.
  3. It encourages good sleep and reduces insomnia.
  4. Relaxes neck and shoulder muscles.

Bharadvajasana or Bharadvaja twist

Steps-

  1. Sit straight on the floor. Your legs should be stretched out in front of you.
  2. Now place your arms beside your body and close to your hips.
  3. Now lift your left heel and place it over right hip flexor by bending your knees so that your left buttock carries the weight of the whole body.
  4. Rest your right ankle under your right hip by bending your knee.
  5. While inhaling stretch your spine extending as much as possible.
  6. Exhale and twist your upper trunk as much as possible. Place your right hand on the left knee.
  7. Your hip on the left side should press your bodyweight down on the floor.
  8. Now slightly bend your upper part of the back, twist around your backbone so that you can feel the effect from the lower back to the top of the head.
  9. Keep extending your spine as much as you can, while twisting every time you exhale.
  10. Look over your left shoulder when you turn your head. Hold the position for about 60 seconds.
  11. Gently exhale and untwist your trunk to come back. Take a breathe and repeat on the other side.

Precautions-

Anyone suffering from diarrhea, headache, high blood pressure, insomnia, low blood pressure, heart disease or cervical pain should avoid this asana.

Benefits-

  1. Strengthens the oblique muscles and core muscles.
  2. Boosting the parasympathetic nervous system.
  3. Great stretch to the spine, shoulder and hips.
  4. Therapeutic for cervical pain, carpal tunnel syndrome.
  5. Heals lower back pain.
  6. Improves energy and reduces pain related to sciatica.
  7. Good for joint and arthritis.
  8. Great for women with hormonal imbalance.

Note: The videos I shared here don't belong to me but I personally follow them on YouTube.

So these are the yoga asanas that you can try during your periods.
I hope you like our article.
Do share with your friends and family members.
Stat healthy.
Thank you.