Yoga for Irregular Periods: 10 Best Yoga Poses to Regulate Periods

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Yoga for Irregular Periods 10 Best Yoga Poses to Regulate Periods 13 11zon

Irregular period cycles can be a source of discomfort and concern for many women. Stress, hormonal imbalances, poor lifestyle choices, and certain medical conditions can contribute to irregular periods. While consulting a medical professional is crucial for a proper diagnosis and treatment plan, integrating yoga for periods into your routine can complement conventional methods and aid in regulating menstrual cycles. Yoga is a holistic practice that consists of physical poses, breath control, and meditation to promote overall health and well-being. [1] In this article, we will learn about the 10 of the best yoga poses that can help regulate irregular cycles.

Top 10 Yoga Poses to Regulate Periods

1. Baddha Konasana (Butterfly Pose):

Baddha Konasana stimulates the reproductive organs and improves blood circulation in the pelvic region. This pose helps alleviate menstrual discomfort, promotes hormonal balance, and is great yoga for irregular periods. To practice this pose, sit on the floor, bend the knees, and draw your feet together. Gently flip your knees up and down in a butterfly-like motion. [2]

2. Supta Baddha Konasana (Reclining Butterfly Pose):

Similar to the Butterfly Pose, Supta Baddha Konasana is yoga for period pain in a reclined variation that allows for deeper relaxation. Lie on your back, bend your knees, and let the soles of your feet touch. Allow your knees to fall outward gently. An unwind posture that serves as a hip opener, this soothing pose prioritizes relaxation and comfort. When practicing this restorative asana, ensure you are well-supported and at ease. [2]

3. Bhujangasana (Cobra Pose):


Bhujangasana stimulates the ovaries and uterus while also opening up the chest and improving posture and is considered yoga for periods to come fast. This pose helps regulate menstrual cycles and alleviate menstrual pain. Lie on your stomach, place your palms beside your shoulders, and lift your chest while keeping your pelvis on the ground. [2]

4. Malasana (Garland Pose):

Malasana is a yoga for regular periods that boosts blood circulation in the pelvic region and stretches the lower back and hips. This pose effectively releases tension in the thighs and neck area while also providing a gentle stretch to the hips, groin, and ankles. Squat down with your feet flat, allowing your elbows to press against your inner knees. [2]

5. Janu Sirsasana (Head-to-Knee Forward Bend):

Janu Sirsasana is yoga for irregular periods and PCOS and helps release tension in the pelvic area and improves flexibility in the hips and hamstrings. It promotes healthy digestion, elongates the hip muscles, stretches the posterior body and groin area, and alleviates menstrual discomfort. Sit with one leg extended and place the other foot against the inner thigh of the extended leg. Fold forward over the extended leg. [2]

6. Ustrasana (Camel Pose):

Ustrasana is among the yoga poses for irregular periods open up the chest and stretches the abdominal area, lowering breathing and heart rate while increasing blood flow to the intestines and vital organs. This pose also has a calming and restorative effect and lowers cortisol levels. Kneel on the floor, tuck your toes, and arch your back while reaching for your heels. [2] 

7. Paschimottanasana (Seated Forward Bend): [3]

Paschimottanasana stretches the lower back, hamstrings, and pelvic region, promoting blood flow to the abdominal area. It also helps calm the mind and alleviate stress, which can contribute to irregular periods and thus is considered one of the best yoga asanas for periods. Sit on the floor, extend your legs in front of you, and fold forward from the hips, reaching towards your feet. [5]

8. Dhanurasana (Bow Pose):


Dhanurasana is among the yoga for periods to come that strengthens the abdominal muscles and massages the abdominal organs. This pose enhances digestion and regulates hormonal activity. Lie on your stomach, bend your knees, and grasp your ankles. Inhale as you lift your chest and thighs off the ground, creating a bow-like shape. [4]

9. Matsyasana (Fish Pose):

This too is one of the best yoga poses for periods to come. To practice this, you have to lie in a supine position and position your arms beneath your hips, ensuring your elbows make contact with your waistline. Fold both legs, assuming a seated, cross-legged arrangement, maintaining contact between your knees and thighs and the floor. [4]

10. Adho Mukha Svanasana (Downward-Facing Dog Pose): [2]

Adho Mukha Svanasana, another of the several yoga poses for the period to come reduces stress and anxiety, which can contribute to irregular periods. Start the yoga on your hands and knees, then lift your hips up and back to form an inverted V shape. Now extend your arms, further elevate your body, hold the pose for a few minutes, then gently relax and come back to the table position. [4]


• Which dosha is associated with irregular menstrual cycles?

In Ayurveda, disruptions in the Vata Dosha, responsible for bodily movement, are primarily responsible for erratic periods. During the menstrual cycle’s initial phase known as ‘Rutukala,’ which encompasses ovulation, the Kapha Dosha takes precedence.

• What leads to the occurrence of irregular periods?

Irregular menstruation can be triggered by various factors, including fluctuations in hormone levels, stress, specific medical conditions, medications, and other influences.

• What contributes to irregular menstrual cycles during one’s 30s?

Irregular periods in your 30s can result from factors such as high stress levels, substantial weight loss, or being affected by a viral illness. The balance of your hormone levels is also crucial in governing the regularity of your monthly menstrual cycle.


Incorporating these yoga poses into your regular routine can be immensely beneficial in regulating irregular menstrual cycles. However, it is essential to approach these yoga for periods with mindfulness and listen to your body. Maintaining a healthy lifestyle, managing stress, and seeking medical advice when necessary are essential components of achieving hormonal balance and menstrual regularity. Yoga is a holistic practice, and when combined with proper medical care, yoga for periods can contribute to your overall well-being and menstrual health.


This article is written from a health and wellness perspective only and is not a piece of medical advice. Kindly seek the help of a certified medical practitioner before initiating any treatment. 


  2. The Positive effects of Asanas and Pranayama on PCOS and How to deal with hormonal imbalance
  3. Effects of Yogasanas in the Management of Pain during Menstruation
  4. Yoga For Irregular Periods: Proven Asanas To Regulate Menstrual Cycles And Rectify Hormonal Imbalance

Suchitra Marwah

Suchitra is a certified yoga teacher with a specialized focus on Yoga for Children, Corporate professionals, Women's Health & Pregnancy


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