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    HealthFitnessAsana 46: 5 Yoga Postures To Regulate Your Menstrual Cycle

    Asana 46: 5 Yoga Postures To Regulate Your Menstrual Cycle

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    Irregular menstrual cycle has been on the rise like never before and this has in turn led to complications related to female reproductive health. Sedentary lifestyle and faulty food habits are at the core of this new phenomenon. And yoga is definitely an answer to your irregular menstrual problems, giving you relief from the stress of inconsistent periods.

    In collaboration with The Channel 46, Nikita Agrawal, Founder of Isira Yoga, lists 5 yoga asanas to help you regularise your menstrual cycle.

    1. Baddha Konasana (Bound Angle Pose)

    Instructions to reach the pose

    1. Sit with legs straight out 
    2. Bend your knees and allow them to fall open to the sides.
    3. Draw the soles of your feet together and use your hands to open like a book.
    4. For little advanced practice – lean forward by flexing at your hips while keeping a long spine.

    2. Setu Bandhasana (Bridge Pose)

    Instructions to reach the pose

    1. Lie down on your back, bend both knees (knees facing the ceiling and hip width apart).
    2. Move the feet closer to the buttocks and press the feet into the floor.
    3. Inhale and lift the hips up.
    4. Press down into the arms and shoulders to lift the chest up.
    5. For advanced practice take the hips up higher.

    Caution

    • Avoid practising this pose if you have neck, back, shoulder injury.

    Read: 5 Yoga Asanas For Better Breast Health

    3. Ustrasana (Camel Pose)

    Instructions to reach the pose

    • Sit on your knees, legs hip-width apart. 
    • Push your hips forward, Inhale and expand your chest, Keep your core engaged and move backwards.
    • Drop your shoulders back and place your palms on your heels
    • Let your head and neck extend backwards
    • Stay in this pose for 30 to 60 seconds and gently release

    Caution

    • Refrain from performing this asana if you have low or high blood pressure.
    • Also, avoid practising this if you have a neck or neck injury.

    4. Malasana (Garland Pose)

    Instructions to reach pose

    1. Squat with feet flat on the floor 
    2. Knees wide apart and elbows pressing against the insides of the knees
    3. Hands folded together in front of chest in namaskar
    4. Use elbows to push the knees wide apart.
    5. Keep Spine straight
    6. Breathe normally while holding the posture

    Caution

    • You should avoid performing this asana if you have knee problems.

    Read: 5 Yoga Asanas For Knee Pain

    5. Ananda Balasana (Happy Baby Pose)

    Instructions to reach the pose

    • Lie on your back and bend your knees close to your stomach.
    • Grip the soles of your feet from outside and bring your ankles over your knees.
    • Gently push your feet with your hand to drop your knees to the mat.
    • Remember to relax the head and neck while in posture.

    Caution

    • Avoid doing this asana if you are pregnant.
    • Do not practice this yoga if you have a knee injury.

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