Periods can be unpredictable and when the flow gets unusually heavy, it can leave you feeling tired, anxious, and completely out of sync with your day-to-day life. Whether it’s soaking through pads too quickly or feeling drained halfway through the day, heavy menstrual bleeding (also known as menorrhagia) is more common than most people think and it can seriously impact your physical and emotional well-being. While it’s crucial to talk to a doctor if you experience ongoing or severe heavy periods, some natural, body-loving remedies can offer support and yoga tops the list. Certain yogasanas (yoga poses) are specifically helpful in soothing the reproductive system, improving hormonal balance, and reducing inflammation, which may help reduce heavy bleeding over time.
Let’s dive into some of the most effective poses, how to do them, and why your body might thank you for them.
5 Yogasanas That Can Help Reduce Heavy Bleeding During Periods
1. Supta Baddha Konasana (Reclining Bound Angle Pose)
This restorative pose is perfect for menstrual health. It opens the hips and groin gently, allowing energy and blood to flow more freely through the pelvic region. It also helps in relaxing your mind and body, which plays a huge role in hormone regulation.
How to do it:
- Lie on your back.
- Bring the soles of your feet together, letting your knees fall outward like a butterfly.
- Place a pillow or yoga blocks under your knees if needed for support.
- Keep your arms by your side, palms up.
- Breathe slowly and stay in the pose for 5–10 minutes.
Why it helps:
- Enhances blood flow to pelvic organs
- Eases pelvic congestion
- Supports reproductive health by lowering cortisol (stress hormone) levels
2. Viparita Karani (Legs-Up-The-Wall Pose)
This is the ultimate ‘relax and reset’ posture. While it might not directly stop heavy bleeding, it improves circulation, reduces lower-body swelling, and calms your nervous system, which indirectly supports better hormone functioning and lessens intensity of flow over time.
How to do it:
- Sit sideways next to a wall.
- Swing your legs up onto the wall and lie back.
- Let your arms rest at your sides, palms up.
- Use a folded blanket under your hips if you want added comfort.
- Hold for 5–15 minutes.
Why it helps:
- Calms the nervous system (activates the parasympathetic response)
- Reduces inflammation and pelvic tension
- Promotes healthy circulation without straining your heart or uterus
Tip: Avoid this pose during peak flow days if it feels uncomfortable.
3. Balasana (Child’s Pose)
When cramps hit or fatigue kicks in, this gentle forward-folding posture can be your go-to. It stretches your back and hips and relieves tension in the abdomen — areas that often tighten during menstruation.
How to do it:
- Kneel on the floor, bringing your big toes together.
- Sit back on your heels and open your knees wide.
- Extend your arms forward and rest your forehead on the mat or a cushion.
- Take deep breaths into your belly.
Why it helps:
- Relieves pelvic and lower back tension
- Helps soothe cramps
- Provides deep relaxation which can stabilize hormonal shifts
4. Setu Bandhasana (Bridge Pose)
This is a gentle backbend that stimulates your pelvic and abdominal area. It’s known to improve blood flow to the uterus and other reproductive organs while stretching your spine and chest.
How to do it:
- Lie on your back with your knees bent and feet flat, hip-width apart.
- Press into your feet and lift your hips toward the sky.
- Keep your thighs parallel and shoulders tucked under.
- Hold for 30 seconds to 1 minute.
Why it helps:
- Tones the uterus and abdominal muscles
- Improves hormonal function
- Strengthens lower back and reduces bloating
5. Pawanmuktasana (Wind-Relieving Pose)
This simple yet powerful pose improves digestion and massages the abdominal area, both of which can reduce pressure and discomfort associated with heavy bleeding.
How to do it:
- Lie on your back and bend one or both knees toward your chest.
- Hug your knees with your arms.
- Lift your head to bring your nose close to your knees (optional).
- Hold for 30 seconds to 1 minute and then release.
Why it helps:
- Improves digestion (poor digestion can impact hormones)
- Gently stimulates the reproductive organs
- Eases bloating and cramps
A Few More Gentle Tips to Pair with Your Yoga Practice
- Skip Inversions like shoulder stands or headstands during heavy flow days to avoid disrupting natural blood flow.
- Hydrate consistently — dehydration can worsen cramps and affect blood consistency.
- Eat iron-rich foods like spinach, lentils, and beets to replenish lost nutrients.
- Prioritize rest — healing and hormonal balance happen when you’re well-rested.
- Consult your doctor if your periods are abnormally heavy, lasting more than 7 days, or if you pass large clots frequently.
Final Thoughts
Heavy bleeding during periods is not just an inconvenience — it’s your body’s way of saying, “Hey, something’s up.” While yoga won’t replace medical care, it offers a beautiful, calming way to connect with your body and gently encourage it toward balance. Regular practice of these yogasanas can reduce stress, tone the reproductive system, and bring more comfort during those challenging days of the month. So the next time you roll out your mat, think of it as more than just exercise — it’s self-care, healing, and a little bit of magic for your menstrual health.
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