OM GAN GANPATAYE NAMAH.
Yoga is an ancient Indian body of knowledge that dates back more than 5000 years ago. The word "Yoga" came from the Sanskrit word "yuj" which means "to unite or integrate." Today ,interest in heath consciousness is attracting people from all over the world to earn better health in body and contentment in mind. now a days people are looking towords natural ways of approch in health & happiness.This search has brought YOGA in our daliy life.Yoga keeps our inner body and inner mind clean & clear to lead a life of benevolence. The practice of Yoga Exercises or Asanas can improve your health, increase your resistance, and develope your mental awareness. Doing the Yoga Poses requires you to study each pose and execute it slowly as you control your body and your mind.

Sunday, January 21, 2007

Yoga for Menstrual Disorders

My dear friends, now we are going to discuss mentrual disorder asanas. If you any queries please feel free to ask me. Follow these asnas except during menses days.


What is Menstrual Disorder?
Menstrual disorder includes Irregular periods OR dysmenorrhoea (painful periods). The following asanas will help you to reduce the pains. do not perform these asanas durings periods.

Badhha konasana (cobbler pose)
Reduces dysmenorrhea.
Tones abdominal organs.

Method-
1) sit in dandasana.
2) Bring the soles of both feet together by bendingg knees.
3)Hold your toes with both hands &pull it towards your pelvic
4)keep back erect.
5)maitain the pose & breathe normally.
6)slowly come to original position.

Duration & repetation-
1)Maintain the pose 1 to 2mins.
2)Do the asna for 2to 3 times.

Supta badhha konasana (cobbler pose in lying position)
Tranquillizes Mind
Lowers blood pressure

Method-
1)Sit in badhha konasana.
2)Slowly lie on the back so that your back & head touches the floor.
3)wWith the help of hands hold ankles & pull them up,so that the heels touches anal region.
4)Put both hand below thighs with palm facing to upwards.
5)Try to touch your knees to the floor.
6)Maintain the pose & breath normally
7)Exhale & return to original position.

Duration & repetation-
1)Maintain the pose for upto 60 secs.
2)Repeate it for 2 or 3 times

Virasana (hero's pose)
It reduces fat around the thighs & calves.
It improves the digestion.

Method-
1)Kneel on the yoga mat,keep back erect.
2)slowly make hips down & rest thembetween the feet .Toes should be pointing backwards.
3)Keep back erect.
4)Kep hand resting on the knees.
5)Maintain pose & breathe normally.

Duration & Repeation-
1)Since this asana improves digestion,sit in this asana after having food.
2) Sit for atleast 20 min.

Adho Mukha Virasana (Down facing hero's pose)
Quietens the mind and reduces tension.
It reduces fat around the thighs & calves.

1) Sit in Virasan.
2) Bend forward and rest on the floor.
3) Touch your forehead to ground.
4) Straighten both hands in front of your head by touching both palms toghether.

Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.

Supta Virasan (hero's pose in lying position)
Reduces congestion in pelvic organs.
Straightens and tones the spine.

Method-
1) Sit in Virasan.
2) Recline back and rest elbows on the floor.
3) Slowly allow the head and back to rest on the floor.
4) Now straighten the arm over the head, palm facing upward.
5) Maintain the pose and breathe normally.
6) Exhale and slowly return to original pose.

NOTE: DO ALL THE MOVEMENTS SLOWLY WHILE DOING THIS ASANA. TAKE PROPER PRECAUTION OF YOUR NECK AND HEAD.

Durations and Repetitions-
1) Maintain the pose for 30 to 60 secs or as much as possible.
2) Repeat the pose 1-2 times.

Prasarit Padottanasana (wide leg streching pose)
It reduces mental and physical fatique.
Improves flow towards heart, neck and trunk.

Method-
1) Stand Straight.
2) Make 4 feet distance between both feet.
3) Exhale and bend forward and place on the floor between the feet.
4) Bend elbows to allow head rest on the floor between the two palms.
5) Balance the body properly.
6) Maintain the pose and breathe normally.
7) Inhale and return to the original position.

NOTE:
1) PEOPLE SUFFERING FROM CERVICAL SPONDYLOSIS DO NOT ATTEMPT THIS ASANA.
2) IF YOU CAN'T TOUCH HEAD TO THE FLOOR THEN TAKE FOLDED BLANKET TO REST THE HEAD.


Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat the pose for 1 or 2 times.

Janu Shirsasana (Head to knee pose)
Tones complete spine and abdomen.
Reduces strain and stress.

Method-
1) Sit in Dandasana.
2) Bend right knee horizontally, place right foot against the left foot as high as possible.
3) Twist towards left with back straight and bring trunk in line with left leg.
4) Exhale and then bend trunk and arm forward to hold sides of foor of extended leg.
5) Allow the head to touch left knee if possible.
6) Do not force to touch your head to knee.
7) Maintain the pose and breathe normally.
8) Repeat to other side also.

Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat the pose for 1 or 2 times.

Pachimottanasana (Back spine stretching pose)
Tones complete spine.
Improves digestion.

Method-
1) Sit in Dandasana.
2) Exhale and lean forward, hold the toes with the help of hands (hold the feet in the middle of the sole.
3) Move more further/forward and downwards from hip to legs.
4) Try to touch your head or nose in between the knees.
5) Do not force yourself to touch your head to knee.
6) You can take folded blanket on knee and touch your head to the blanket.

Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat it for 1 to 2 times.

65 comments:

gullu said...

hi aparna ,
nice 2 get ur site .it is really help lots of people.
thanks gullu

Dr.Aparna S. Pattewar said...

Hi gullu,
thx for that:-)

Ankita said...

Gr8 work Aparna,
I have myself used yoga for menstrual problems long back and since then didn't have any problem it's really beneficial.
Can u plz stress on yoga for pregnant woman before and after pregnancy?
thanx dear and keep ur good work on..best of luck
Anku.

Dr. Soumya Bhat said...

Hey Aparna,
Good posts.Nice work keep it up...This will really help a lot.I was looking forward for this post specially.Will try them and tell you.thanks.

Dr.Aparna S. Pattewar said...

Hi Ankita,
Thnx re.
surely come up with yoga for pregnant woman before & after pregnancy.
Hey keep reading:-)

Dr.Aparna S. Pattewar said...

Hi soumya,
Give a try & let me know:-)
you will get result sooner.
THx & take care

Dr. Soumya Bhat said...

Hi Aparna.
This post of your's is really very helpful.But i have a dought,well i had read and was said by my lecturer to avoid any form of asana's during mensus.Is it ok to practise these asana's? wont they increase pain and flow? Please reply..

Dr.Aparna S. Pattewar said...

Hi soumya,
Its true that you should not do any asanas during menses.
But you can follow this sequence in rest all days.

Poornima said...

hi aparna,
u r doing a great job.
thanks for that

i have a question...why we shouldn't practice yoga during mc,what is the scientific reason?

thanks
poorni

Dr.Aparna S. Pattewar said...

Hi poornima,
its correct that u should not do asna durning menses.
becoz it may increase the bleeding or may cause body pain.
According to AYURVEDA one should take rest properly during menstrual cycle.
Hey thax for reading my blog :-)

Anonymous said...

Can you discuss the benefits of amalaki during pregnancy?
Thank you.

manu said...

Hi dr aparna,
I have pretty regular period . 30 days cycle.
em 27 ys old, no kids, no pills.
last month suddenly I have period 15 days earlier, what may be the reason, shud see doc?
thanks

Dr.Aparna S. Pattewar said...

Hi manu,
menstrual cycles patern is different & fixed for every woman.If u have 30 days cycle..u should get period within .25 -30 days.But as u mentioned above , u should see the doctor if it repeats again. Take care.

Dr.Aparna S. Pattewar said...

Hi dear,
I think you should try all these yoga which comes under menstrual disorer yoga.
Try to do these yoga series 4-5 times a week ,along with these you can also do anulom vilom pranayama & kapal bhati pranayama.
try out these atleast for 6 months without break ,you will get wonderfull results.
take care.

Anonymous said...

Hi Aparna,

I was searching for Urjita Jain's website and came to your blog. Very nice. I myself practice yoga regularly. Would it be possible to chat with you at your convenient time.
I need some help with Ayurveda.

Please if you can provide me your number then I could call you, or please call me at 312 804 4671. Please email me back at dolly262@gmail.com

thanks
madhura

Sowmya said...

Hi Aparna,

I appreciate your work. Its really a gud job. Keep it up.

I have irregular period. But some how it was ok till Jan of this year(2008) Since Jan I am not having periods. I feel I am putting on weight ie I can feel the fat contents in the obdomin area coz of this. I work out regularly & my weight was normal all these days & off late I am gaining weight. I do not want to go to doctor & take medicines to correct my periods.

Can you help me out to solve my problem...

I am 26 Yrs old & I had my 1st periods at the age of 12. I am 50 KG now.

Sowmya M

chaya said...

Hi Aparna,
ur blog was really very informative..I have been having irregular periods since i attained my puberty...am 28 years old...now am undergoing homeopathy medicine from past one year...and i am practising yoga from past 6-7 months..but still my periods are not regular...am worried now..am thinking to practise the asanas that you hav mentioned here regularly apart from my regular yoga classes tht i do evry day morning...is it ok to practise these asana evry evening at around 8 pm..please guide me...

thank you,
Chaya

Anita said...

Hi Aparna,

I am having problems with menstrual cycle. The last cycle I had was 3 months ago. I am undergoing some treatment now. Please suggest some asanas to improve this condition.

regards,
Appy

BG said...

hello Dr Aparna...

nice blog... i actaull have irreegular periods and PCOD...so do u thing these asans will cure... i want to conceive but not able to...

thanks in advance

Dr.Aparna S. Pattewar said...

HI BG,thanks for the comments.
There are various reasons for irrrgular periods,pcod is one of them.I will suggest you to continue these asnas.And slowly they will show you effect.Also want to suggest you to go to gynac doctor for treatment.

Dr.Aparna S. Pattewar said...

Hi chaya, very sorry for replying late.
You can do these asnas, but should check with your weight and stamina.If u are too fat then u can continue it for 5 days in a week,give gap for 2 daya. And u are thin don't make yourself to work more..Do these asanas 2 times in a week along with your yoga class.

Anonymous said...
This comment has been removed by a blog administrator.
Sindy said...

Hi Dr Aparna

Im very glad to find this website which could help me to relieves my stress.

Actually im having mentruation disorder, that im missing my mentruation since two and half month. I hv contacted a docter it seem the main cause is the stress.

I got some pills to withdraw the period and to do further test.

But frankly i would like control my stress through yoga which i sure is the best way.

Can you please advise what shall i really do or which kind of yoga poses i should practice to regularised my mentruation.

Thank you in advande for your help.

Dr.Aparna S. Pattewar said...

Hi Sindy,
Thanks for the comments for my yoga blog.
1) I think you should start doing asnas in this section and also start all the pranayamas.(see pranayama section)
2) Eat fresh food always.Try to make it nutritive .Eat fruits everyday.
3) And most important thing,keep yourself busy with various activites like reading,painting,singing..........
My dear friend, try these tips. you have to do yoga atleast 3 time/week.Slowly you will get results.Best luck.

Anonymous said...

Hi Aparna,

Thanks for sharing your knowledge through blogs!

Could you please advise if following these yogas while trying to conceive is fine? I am planning to use them for regularize my periods.

Thanks in advance.
R.S.

Anonymous said...

hi,

I have irregular periods since the time of puberty. I have contacted a doctor and she said that it was due to some cysts in the ovary. can you please suggest some yoga aasnas for regularizing my periods.

Sara said...

Hi Aparna,

This is such a nice site.very useful.
I started doing yoga recently.Your blog is definitely going to help me a lot.I wanted to know is there any yoga-asanas for PCOS?

Thanks,
Sara

Dr.Aparna S. Pattewar said...

Hi Anita,
what are the problems related to Menstrual cycle? and what treatment are you taking for it? May be it is affecting your periods. However you can perform all asanas under this section regularly.Do pranayama daily.Give proper attention to your diet.
Take care.

Dr.Aparna S. Pattewar said...

Hi R.S,
Thanks.
I think your question is little complicated for me.You can ask your Gaynac Doctor regarding this. However you can do all Pranayamas (except kapalbhati pranayama) daily.
Take care.

Dr.Aparna S. Pattewar said...

Hi Anonymous (Feb 22, 2009)
My dear friend you do all asanas under this mensrtual disorder section. Do pranayam also. It will slowly help you to regulate your periods.
Take care.

Dr.Aparna S. Pattewar said...

Hi sara,
Yes, it can! Many studies have shown that Yoga and other methods/forms of “ natural” treatments are extremely helpful for PCOS, infertility and other reproductive related conditions.
Do asanas and pranayama daily.Kapalbhati pranayama is very helpful in it.
Take care.

debaroti said...

hi arpana,
i am debaroti frm kolkata.i was detected wid PCOD in 2001 whn i was just 21yrs.frm then till 2003 i used to have hormon medecines,i gotmy period every month but as i stopped my med it stopped periods too.fed up wid dis recurring prob and getting treated wid various gynacs i was so frustrated i switched over 2 homyopathy in Nov 2007.still now on same homeo med ,but not getting my periods regular ..of late i have started yoga ,thanks fr da ref in dis blog.i want to know if there is any ayurvedic medicine s well to regularise my periods? plzz help me out ,i want a normal life! i am 29 now.

ketki said...

Hi Dr. Aparna,

It is really nice to read your blog and particularly this segment. It is the most helpful for girls like me who stay in US and are afraid to go to doctor while we are new to the system.
I do have a question for you - do you have any particular yoga poses for women who wish to get pregnant while still maintaining their weight ?
Please let me know. Looking forward to your comments and advice.

Dr.Aparna S. Pattewar said...

Hi Ketki,
Thank you very much for comments on my blog.I know, this is very difficult for us here in USA. However I will suggest you to see Doctor regarding your question. Actually it depends on your present medical condition.
You can do Anulom vilom pranayama and Omkar pranayam always.Take care.

Dr.Aparna S. Pattewar said...

Hi Debaroti,
Now a days, PCOD is very common. After reading your medical history, I think you can do three things -1) go to good Ayurvedic Doctor.You need panchakarma treatment.Because your have been suffering from PCOD since long time. 2) Give attention to your diet. Eat fresh food and eat lots of fruits. 3) Do yoga daily.
My dear friend try to do these things. Slowly you will get results.
Take care.

Anonymous said...

Hi Aparna,
I got to read your post on "Yoga for Menstrual Disorders". I have a few doubts plz advice.
I am 31+ and have PCOS problem. attained puberty at the age of 13 and have a history of irregular periods. Off late I have developed varicosities on both my legs and using stockings. I have been married for 5 yrs and I am childless.I am 61 Kgs now.
I am on Unani/ Ayurveda medication for PCOS. what exercises do I need apart from the mentioned above, plz advice.
Thanks

Anonymous said...

Hi doctor,
I am suffering from PODS from last 5-6 years and having irregular periods. I joined yoga class from 29th july'09. In August, my period comes on 25th with some muddy color and few drops for about 3-4 days. Then again bleeding starts from 7th sept with heavy flow and goes upto 13th Sept. In this period i only do chanting of A and AUM and also the breathing(nari..) one. And today, I notice bleeding again. Can there be any serious problem or is it due to practising of Yoga ??

Dr.Aparna S. Pattewar said...

hi Anonymous friend,
Are you suffering from PODS or PCOS [Polycystic Ovary Syndrome]? Pcos makes our M.C irregular.What is your pattern of menstrual cycles?
Last month you got your periods on 7th sept right? Then probably you should get your next period after 28 to 30 days gap. But you got it on 23 rd sept..... I think you should go to Doctor. May be you need sonography.Do not take tension.It is not a big problem.In pcos one can get irreguar periods, no periods or frequent bleeding.It is not because of yoga.
Take care

Priya said...

hi Dr.Aparna,
It is really nice to read your blog, it wil b very useful for the girls. i have not been practised yoga before. is it good to start with these asanas? im 22yr old girl.Not married. i had period prob last year,i consulted a doctor and POS found. she gave medicines to cure that. after tat she gave medicines for periods to come..later she started with regularise treatments. now im taking medicines for the past 5 months.also its good and regular for this 5 months. but i really dont want to rely on medicines. how can i make it regular wit the yoga? please reply,it wil b very useful for me.. thanks.. god bless you

karuna said...

Hi aparna ,
I get sever pain and omit during first day .even i wont be able to move out . plz help me out..

shammi said...

Hie doctor,
M shammi..21 yrs..ht 165 cms…wt 58…
At the age of 12 i started getting periods..since beginning only my dates are irregular..at age of 14 i consulted a dr for my problem…i did sonography and came to knw tht due to harmonal imbalance my dates are irregular..i started talking medicines prescirbed by the dr…after that the only month in which i used to take medicines i used to get dates…then again after 3 yrs i consulted homopatheic dr..the situation was same..i used to get dates only when i used to take medicines..
After 2 yrs i consulted anaother dr…done my sonography and i hav come to knw tht i hav PCOD..m very tensed…m an engineer now..due to studies load i used to panic a lot at times..and even take unnecessary tensions…
Now also i get periods only when i take medicine in tht particular month…
I dont knw wht is to be done..plz help me with some solution..and is it true tht the harmones which i take like krimston-35 n all are hazardous to my health in the coming future…i dont knw…plz help me wid some very good solution…will gym and yoga solve my problem??

Dr. Sachin Palve said...

Hello Mam!
I am Dr. Sachin Palve.
Question= Are there studies on Yoga and Menstrual Cycle Complaints?
If yes please tell few imp. ones. I actually need it as a reference for conducting study.
Thanks.

Susmitha said...

Hi Doctor,

I am having PCOD from 4 years now. I learnt Iyengar Yoga. But, how effective is Yoga? Will this cure PCOD?

Please suggest.

Dr.Aparna S. Pattewar said...

HI Susmitha,
See susmitha there is no guaranty that yoga will reduce PCOD but still it will help you to reduce extra body weight and regularise menstrual cycle.I can understand your condition. My dear friend ,I think you should keep doing yoga and do possitive thinking. This will help you a lot.
Take care.

Dr.Aparna S. Pattewar said...

Hi Dr. Sachin,
here are few links related to question.I hope this will help you.

http://search.barnesandnoble.com/Yoga-for-a-Healthy-Menstrual-Cycle/Linda-Sparrowe/e/9781590301180


http://www.indianetzone.com/43/yoga_menstrual_disorders.htm

http://www.yogajournal.com/health/1139?print=1

Take care.

Susmitha said...

Dear Madam.

Thanks for the advise. I will continue doing Yoga. Also, i am under supervision on a good doctor. So with medicine and yoga, i hope that my health will set right.

Thanks for your guidance.

Anonymous said...

Nice fill someone in on and this post helped me alot in my college assignement. Thanks you seeking your information.

dimple jethwa said...

helloo Dr.Aparna myself dimple age 29. m facing very bad irregular periods problem from past 6-8 months n now ths has created very bad issue of weight 4 me...m putting on lots n lots of weight plz help me. i tried many thngs

Dr.Aparna S. Pattewar said...

hi, Dimple.
keep doing yoga from obesity section and yoga for menstrual disorder section.I know how you are feeling right now,but my friend you can start yoga and pranayama.These practices will make you strong and slowly you will see weight loss. on top of that the most important thing is peace of mind,which you will achieve.
Do not take any tensions ,just keep doing yoga and you will see the results. Take care, and best luck.

Dr.Aparna S. Pattewar said...

Hi priya,
I think you can start with this yoga sequence and pranayama.Also give special attention to your diet .Eat lots of fresh fruit and vegetables.Do not rely on medicines for Perios.
Take care.

Dr.Aparna S. Pattewar said...

HI karuna,
Try to do this asana sequence regulary. And also you can take triphala churna 1 tb with warm water prior 8 days to periods till you get period. It will reduce the pain during MC.
Take care.

India said...

Hi Aparna,

Nice to see your blog. Im practicing yoga from 1 yr but not continuously. I had irregular periods. two times i took tablets to evoke it. but this time i got it naturally. now from 2-3 months im practising yoga daily.
i want to know shall i continue doing these asanas while trying for pregnancy??

reg,
DK

Anonymous said...

thanks for this tips

thanu said...

hi aparna,

thanks alot for the useful info

Anonymous said...

Respected Aparna ma'am

Greetings

I know smeone who hs been suffering frm irregular periods since the tme she got married ( she's married for 2 yrs frm now ! )She does yoga n prayanama n has also gt accupunture done bt has'nt helped much , please help !

Regards
Unknown

Dr.Aparna S. Pattewar said...

My dear unkown friend,
There are so many reasons for irregular period.First go to gynac doctor and do ovulation study.So that you will know weather she is ovulating or not and how are her hormone levels? Anyway yoga and pranayama will give her healthy body and good immunity.Slowly help her to get normal perios too. But you should go to gynac doctor first.I hope this will help you.

Take care.

Dr.Aparna S. Pattewar said...

My dear friend India, thank you so much for compliments on my blog.In my opinion yoga will help you to get healthy body and mind.But while trying for pregnancy you should take more precautions.Do not do vigorous yoga,try to relax your mind,eat healthy food and so many things you already know them.This time is very delicate so you should handle it very carefully.I hope this will help you.Take care dear.

sunny said...

HI,
I am Sandeep Kumar.Iam a Yoga Teacher in GWALIOR.whenever i have any doubt i just visit your site.YOU are very helpfull for me and my clients.Thank you very much.

Ria said...

Hi

iam Ria, i have irregular mensus problems. I want to know that can i perform all yoga steps one by one simultaneously following the durations which u have mentioned in
"Yoga for Menstrual Disorders"???

Vaidya Aparna S. Pattewar said...

Ria,
Yes, you can do all the asanas, if possilbe for you. Also do pranayama. Because when you calm your mind you will get regular periods.
Take care.

Sirisha B said...

Dear Aparna,

I went through your blog and found it very useful but also would like to request you to post yoga postures for PCOD and Thyroid. I am trying to conceive.

Thanks,
Sirisha

Vaidya Aparna S. Pattewar said...

Namaste shirisha,
please follow all asanas under this section plus do all pranayama daily. try to keep weight in control. follow kapha reducing diet.
Take care
vaidya Aparna

Anonymous said...

Hi Aparna, I'm 26 and I have PCOD for last few months. My doctor suggested me for yoga, but as I have slip disc I'm not able to do Yoga. Please suggest which Yoga is suitable for me?

Renu

Vaidya Aparna S. Pattewar said...

Renu,
Most asanas are contraindicated for back problem. Do simple poses like sukhasana, virasana.
However you can do pranayama and diet control, walking etc.

Anonymous said...

Good day Dr. Aparna I'm glad to see solutions on the internet and ways to reach out and help people. I suffer from terrible menstrual pain on day 1 and can't walk around or sit. I vomit my meal too. But just it lasts just for 3 hours and then I feel much better. I want to avoid taking tablets. Will baddha konasana help me out?

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