Stress has been an everyday companion for all of us. Irrespective of many common factors, the irregular period is a common health issue among young girls and women. Yoga is a natural way to manage both exhaustion and stress of the mind and body, which helps with irregular periods.

A menstrual cycle may range from 21 to 38 days, and the absence of bleeding either over 35 days or bleeding within 21 days is considered irregular. However, irregularity might happen once in a while, but it is better to consult a doctor if the problem persists.

A Polycystic Ovarian Syndrome may cause irregular periods, thyroid issues, change in hormones, excessive exercise, or stress are some of the other causes. Read on to find out how yoga can help you to get periods immediately.

12 Best Yoga Poses For Irregular Periods:

We present you with Top 12 Yoga Asanas for Regular Periods, you can try at the comfort of your home:

1. Adho Mukha Svanasana (Downward Facing Dog Pose):

Adho Mukha Svanasana yoga provides impressive benefits along with helping you deal with irregular periods. It stretches abdominal muscles, which improve the functioning of the reproductive organs.

How To Do:

  • Place your feet and palms flat on the ground.
  • Slowly form a 90-degree angle with your body by lifting it.
  • Make sure you face down while doing this pose.
  • Hold yourself in this position for a minute.
  • Slowly exhale and come back into the resting position.

2. Baddha Konasana (Butterfly Pose):

Baddha Konasana yoga pose, or also called butterfly pose, is an excellent solution to deal with irregular periods. It makes your groin and hip muscles more flexible and improves the blood circulation to the reproductive organs, thereby deals with menstrual problems.

How To Do:

  • Sit down on the floor with your legs in front.
  • Slowly fold your legs and let the toes of both legs touch each other.
  • Hold your feet together with your hands.
  • Move your thighs in an upward and downward direction, similar to bird wing movement.
  • Although a bit difficult initially, you can improve with practice.
  • Return to the original position relaxing your legs while exhaling.

3. Bhujangasana (Cobra Pose0):

Bhujangasana yoga works well for the functioning of reproductive organs, which help in irregular periods. It also improves blood circulation by opening up your chest and improving your digestive system’s functioning.

How To Do:

  • Lie down on the floor with your stomach facing downward.
  • Keep your palms near your face on the ground and legs together.
  • Now slowly raise your upper body by pushing down on your palms while you inhale.
  • Stretch your neck as much as possible without straining it.
  • Stay in this position for a few minutes.
  • Gently return to the starting position.

Read: Excess Weight During Periods

4. Dhanurasana (Bow Pose):

The Dhanurasana helps regulate periods by strengthening the abdominal and back muscles. It also relieves the discomfort associated with menstruation and stimulates the reproductive organs efficiently. Practicing this yoga asana regularly will burn all the excess fat in the abdominal area, which is a significant factor for irregular periods.

How To Do:

  • Lie down on the ground with your stomach facing the floor.
  • Place your hands on either side of your body and keep a distance of hip-width between your feet.
  • Gently raise your heels in the air by folding your knees.
  • Hold your ankles with your hands by lifting your arms towards your hips.
  • Take a deep breath and arch your body as much as you can by slowly lifting your chest, thighs, and legs from the ground.
  • While leaning back, try touching your feet with your hands.
  • Look straight while pulling your legs.
  • Concentrate on your breathing while you hold up in this pose for at least 15 to 20 seconds.
  • Return to the initial position by slowly relaxing your body and exhaling.

5. Malasana (Garland Pose):

Malasana is effective in stretching and straining the pelvic and abdominal muscles. It also eradicates irregular periods by providing ample blood to the reproductive organs since this asana stretches the sacrum, groin, and hips.

How To Do:

  • Stand upright while keeping your legs together.
  • Sit down in a squatting position by bending your knees gently.
  • Spread your thighs as wide as possible when you are squatting and breathe slowly.
  • Maintain the torso width if possible.
  • Gently lean forward while exhaling.
  • Make sure to keep your torso between the thighs.
  • Press your elbows against your inner thighs while putting both hands in front of your chest.
  • Try to remain in this position for a few seconds.
  • Come back to the resting position.

6. Matsyasana (Fish Pose):

Matsyasana or fish pose stimulates the organs in your belly by stretching and strengthening them effectively. It also strengthens your back muscles relieving you of the cramps associated with periods.

How To Do:

  • Lie down with your back facing the ground.
  • Let your elbows touch the waistline while you keep your arms under your hips.
  • Form a cross-legged pose by bending both legs.
  • Make sure your knees and thighs are touching the floor.
  • Raise your upper body and then the back of the head while inhaling during the process.
  • Stay in this pose for at least a few minutes.
  • Relax your torso while exhaling.

7. Paschimottanasana (Seated Forward Bend Pose):

PMSing is a common word we hear among many young and adult women during periods. The Paschimottanasana yoga pose not only deals with mild depression and stress associated with irregular periods. It also relieves the symptoms of menstrual discomfort and menopause efficiently.

How To Do:

  • Sit down on the floor with both feet in front of you.
  • Make sure to keep your feet straight.
  • Now slowly stretch your body towards your feet while exhaling.
  • Hold onto your feet with your hands.
  • Stay in this position for about 15 to 20 seconds.
  • Slowly come into the resting pose.

Read: Can You Have a Period While Pregnant

8. Setu Bandha Sarvangasana (Bridge Pose):

Setu Bandha Sarvangasana will not only keep your back healthy and pain-free but also gives you a sculpted butt. If you have intense back pain, you can place a block under your tailbone for additional support. This pose will also help you relieve cramps associated with periods.

How To Do:

  • Lie down on your back with hands on either side of your body.
  • Gently lift your hips upward and maintain the stance while keeping the upper body and feet nailed to the floor.
  • Stay in the position for a few seconds and then slowly come into the resting pose.

9. Ustrasana (Camel Pose):

To regulate your periods and relieve yourself of menstrual pain, try practicing Ustrasana yoga pose regularly. It also massages your internal organs, opens up your chest, and improves posture and flexibility by efficiently strengthening your back and shoulders.

How To Do:

  • Kneel on the floor with hands-on on both sides.
  • Keep your shoulders and knees aligned.
  • Now slowly hold your heels by bending your body backward.
  • Drop your head back and push your hips forward.
  • Try to stay in this position for 15 to 20 seconds.
  • Now slowly come into the resting position.

10. Viparita Karani (Legs Up the Wall Pose):

Viparita Karani yoga pose is yet another asana best suited to deal with irregular periods while also relieve headaches and migraines. Performing this asana also helps deal with PMS, menstrual cramps associated with periods, and many of the symptoms caused during menopause.

How To Do:

  • Stand 5 to 6 inches away from the wall for support.
  • Sit down with your right side against the wall while facing sideways on the right end of the support.
  • Now slowly lift your legs upward while using the wall for support.
  • Let your head and shoulders touch the floor gently.
  • You can place a rolled towel under your neck.
  • Release your hands and arms out to your sides, palms up while you open up your shoulder blades away from the spine.
  • Try to stay in this position for about 5 to 10 minutes, and you can increase the time gradually.
  • Now slowly come into the resting position while using the support of the walls.

11. Vajrasana (Thunderbolt Pose):

Vajrasana yoga pose helps cure urinary problems and irregular periods by enhancing the blood flow to the reproductive organs. It also strengthens the reproductive organs and pelvic muscles and deals with the back pain associated with periods.

How To Do:

  • Stand straight with hands on both sides.
  • Now slowly bend down, standing on your knees.
  • Make sure to keep the base of your feet facing upwards and the feet close together.
  • Now slowly sit backward, bending your knees.
  • Keep your buttocks resting on your feet.
  • Try to concentrate on your breathing while you sit in this position.
  • Try to remain in this position for a few minutes, and you gain gradually increase the time.
  • Relax and come back to a resting position.

Read: Natural Ways to Induce a Period

12. Pranayama Yoga for Irregular Periods:

Stress, tension, depression, and anxiety are some of the principal reasons that cause PCOS and hormonal imbalances. These issues can be dealt with by practicing pranayama or breathing exercises. Regular practice of pranayama helps better the functioning of your organs and boosts your immune system.

How To Do:

  • Use both the nostrils to take a deep and steady breath.
  • Keep your spine tall and inhale to the maximum capacity of your lungs.
  • Constrict some of your breath at the back of your throat while you hold your breath for a second.
  • Now slowly exhale through both the nostrils.

Menstrual issues can be problematic, and we all want to deal with all our health issues naturally. With the best yoga asanas for irregular periods mentioned in this article, you can start practicing to reap tremendous benefits. If you are a beginner, try to consult a professional to don’t cause any damage. Don’t forget to let us know how this article has helped you!

Disclaimer: The content of this article is for informational purposes and not a replacement for professional advice. It is better to consult a professional before trying anything new on your body. The website is not responsible for the effects it may have on your body.


1. What are the Common Symptoms of Irregular Periods?

Ans: When the length of the menstrual cycle gets extended for more than 35 days, when calculated from the last period, making it one of the primary symptoms of an irregular period, some of the other symptoms are:

  • If you miss three consecutive cycles or more.
  • And, If you have heavy, very light, or clotted bleeding.
  • If there is spotting or bleeding after intercourse.
  • Consult your gynecologist immediately if you have the above said symptoms.

2. What are the Causes of Irregular  Periods?

Ans: An irregular period is a common condition faced by young girls in adolescence and perimenopause women, and several reasons cause this condition. Some of the reasons are:

  • Uterine fibroids.
  • Endometrium.
  • Ovulation problems.
  • Thyroid issues.
  • Hormonal imbalances.
  • Adenomyosis.
  • Usage of birth control pills.
  • Overdoing workouts.
  • Poor dietary habits.

3. Can Yoga Help with Regulating the Menstrual Cycle?

Ans: Performing yoga asanas early in the morning helps for irregular periods by stretch the core muscles efficiently. It also rectifies the hormonal imbalances in your system by regulating your appetite, thereby maintaining body weight healthily. You can deal with mental stress, premenstrual symptoms like migraines, abdominal cramps, etc., by including yoga in your daily routine.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.