Mudras to Relieve Period Pain and Regulate Menstrual Cycle

Women’s overall health is largely dependent on whether their menstrual cycle is regular or not. Many women go through troubles caused by irregular menstrual schedules. It further leads to a wide range of health issues like abdominal pain, excessive bleeding, and more.

To get rid of the problems associated with menstruation, yoga mudras, hand gestures practice have proven effective. Many women regularly practice mudras to relieve the pain during periods. These mudras can be incorporated with meditation and mantra chants to keep the mental ups and downs in check.

    Mudras: The Yoga of The Hands

    Know mudras for various health conditions and wellness

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    In this article, we will be discussing the yoga mudras women can do to regulate menstruation and relieve the pain associated with it.

    Factors associated with irregular periods

    Having your periods late for 2-3 days every month does not indicate irregularity. However, if there is a gap of more than a week between your periods or the dates of both periods vary to a large extent, it can be a sign of an abnormality.


    The average menstrual cycle of a woman varies from 28 to 34 days. If the period dates vary beyond this normal range, we can say that there is an irregularity in menstruation. 

    Sometimes irregularity in periods can be caused by the condition known as Polycystic Ovary Syndrome (PCOS). It is a disorder that causes enlarged ovaries and cysts on its outer edges. Irregular periods can also be attributable to thyroid problems.

    Other than that, increased stress levels, hormonal changes, breastfeeding, excessive exercise, frequent use of contraceptive pills, and uterine fibroids are also some reasons behind irregular menstrual cycles. It is necessary to consult a doctor if women experience frequent irregularities in menstruation.

    What is the treatment

    Most commonly, the irregularity of menstruation is treated by medication. In case of severe cases like PCOS or other uterine difficulties, doctors may surgically treat the disease. It helps in the maintenance of a regular cycle of periods.


    However, along with medication, many doctors also suggest adopting yogic exercises in the routine. Certain yoga poses and breathing exercises prove beneficial for treating menstruation-related problems.

    Yoga not only helps treat the physical problems caused by irregular menstruation but also attempts to balance the mood swings, irritability, and other emotional ups and downs of women. Many experts in yoga therapy suggest practising regular yet slow-paced yoga to regularize the menstrual cycle.

    Moreover, various yoga mudras have also been found to be effective in treating the pain of abnormal menstruation, as well as help, regularize it. They help in stabilizing the excessive bleeding, abdominal pain, and the overall system to relieve the irregular symptoms.

    Mudras treat the problem of irregular menstruation in the most natural way.

    Benefits of mudra practice

    The problem of menstrual irregularity can be treated well by adopting various mudras. First of all, mudras relax muscles and nerves that are constantly under stress and irritability.

    On a subtle level, mudras have the ability to regulate the flow of prana in the body which can bring hormonal secretion in balance during periods. Physically, they relax the abdominal muscles, thereby soothing the menstrual cramps.

    One of the major advantages of practising mudras is that they can be performed while relaxing, sitting, or lying down.

    For example, prana mudra is beneficial for easing menstrual cramps, heavy bleeding, pelvic discomfort, and back pain associated with the periods. You can practice this mudra along with other disciplines such as a healthy diet and regular exercise of postures for enhanced benefits.

    Abnormal menstruation causes even more emotional troubles than normal women experiences during premenstrual symptoms or periods. The practice of yoga mudras also helps relieve the emotional changes that occur in women during menstruation.

    Mudras you can do (and which shouldn’t do)

    Only certain mudras are advised to practice during periods.

    According to Ayurveda, menstrual flow is governed by Vata dosha. It means there is an intense internal movement happening in the body during this time.

    Therefore, during periods, one should focus on those mudras which calm down the Vata dosha to bring balance in three doshas; and so reduce pain. One such mudra is vata nashak mudra (nashak means extinguisher). It’s formed by pressing the thumb against bend index and middle finger and extending the other two fingers straight.

    You should not do mudras that increase body temperature during periods. Two such mudras are Surya mudra and linga mudra. Also, extreme endurance exercise could be a reason for irregular periods. Don’t practice yoga poses that exert pressure in the lower abdomen region during periods. Avoid practising inversions like headstand, down dog, handstand, shoulder stand, etc.

    Here are 5 yoga mudras you can safely do during periods;

    1. Yoni Mudra

    yoni mudra
    Hands in yoni mudra. Image Source: Instagram/Bumba Bee

    A symbolic gesture of the female reproductive organ, yoni mudra is very useful for women during menstruation. It invokes the feminine energy to balance physical and emotional changes that happen during periods. It relief from menstrual cramps and body pain.

    Make yoni mudra by bringing your palms together, fingers downward-pointing (as like downward Namaste). Bend index finger so both fingers touch at second phalanx. Also, bring both thumb tips in contact with each other to form an upside-down triangle.

    Press this hand gesture against the belly as you breathe in and breathe out. You can hold yoni mudra for 5 to 10 minutes in one sitting. It can be done 2 times a day during periods.

    2. Apana Mudra

    apana mudra in yoga mudras

    The role of Apana mudra is associated with purifying the energy and balancing any irregularity that might be hindering the menstrual cycle. Since it’s a powerful mudra to regulate downward flow, Apana mudra can be practised for delayed periods.

    Indeed, the fingers associated with Apana mudra facilities the downward movement in the body. It regulates the Apana Vayu (one of 5 Prana vayus) which corresponds to bodily functions such as excretion, menstruation, and ejaculation. Therefore, the Apana mudra practice provides relief from menstrual pain and regulate periods.

    Keep your hands on top of your knees and twist each palm up towards the sky. Bring your middle finger, ring finger, and thumb together so that they touch one another. Keep your index finger and pinky extended out away from you. Aim to hold this mudra for 10-45 minutes based on your preferences.

    To adopt the Apana mudra, Keep your hands on top of your knees (palm facing up) and bring your middle finger, ring fingertip in contact with the thumb tip. Keep the other two fingers straight or lightly stretched. You can aim to hold this mudra for 10 to 20 minutes.

    However, one shouldn’t overdo Apana mudra during periods and pregnancy as it creates a strong downward pulling force in the body. It may cause bleeding in menstruation.

    3. Gyan Mudra

    gyan mudra for diabetes
    Source: laurajuarez/pixabay

    Gyan mudra is associated with soothing drowsiness and relieving stress related to the irregular menstrual cycle. You can practice this mudra to get rid of the pain and irritation before or during your menstruation.

    To adopt Gyana mudra, bring your thumb and index finger together to touch the tips of each other. After forming the mudra with both palms, place your palms on your knees while seated in an easy pose or lotus pose. Let your other fingers stay stretched in the front and face the sky.

    Breathe in and breathe out while adopting the Gyan mudra. It helps get rid of unpleasant or painful physical experiences by redirecting those sensations and replacing them with good and balanced thoughts.

    Gyan mudra is effective in de-stressing the physical distractions and offering a soothing relaxation to your body and mind.

    4. Shakti Mudra

    Shakti mudra is associated with calming your pelvic discomfort and strengthening your immune system. Its practice is excellent for regularizing your abnormal menstrual pattern. The Shakti mudra is also useful for relieving psychological stress caused during late menstruation.

    To adopt Shakti mudra, fold the first two fingers and place them over the thumb. Touch the tips of the ring and little fingers on each other and place both palms on the naval. Sit in any meditative posture like an easy or lotus pose.

    5. Maha Sacral Mudra

    Maha Sacral mudra is beneficial in treating menstrual pain, especially when it is caused by late cycles. It helps in maintaining the feelings of calmness and processing the emotions rather than storing them.

    To practice the Maha Sacral mudra, join the tips of both the thumbs and little fingers. Place this mudra in front of your navel region and adopt a meditative posture like an easy or lotus pose.

    Aim to maintain the mudra for a minimum of 10 minutes and breathe in and out deeply. Its practice is beneficial for dealing with troubles in your lower abdomen, thereby helping regularize your abnormal menstruation.

    The yoga mudras benefit to the fullest when they are combined with meditation. You can adopt the mudras and sit peacefully for at least 15 minutes, concentrating on your breath.

    Lifestyle changes

    Yoga and light exercise can reduce menstrual cramps. However, mudras or any other yoga exercise for periods will work more efficiently when you make changes in your routine according to the yogic lifestyle.

    Try to follow a yoga diet, especially when doing mudras for regulating the menstrual cycle. Include sattvic food in your diet. Appropriate amounts of Vitamin D are good for keeping your period cycle regular. Take a slow walk in the early morning when the sun rays contain more Vitamin D. Mudras can be done while walking, lying or standing; so you can incorporate them with other activities.

    Increased weight is often a factor leading to irregular periods. To maintain proper body weight, exercise regularly. Maintain a healthy physical activity and diet discipline to keep the weight in check. Yoga and mudra practice will also help in weight loss.

    Stress is one of the major reasons contributing to irregular menstruation. Thus, prioritize calmness through the practice of yoga, meditation, and yoga mudras to relieve you from stress. It will automatically make the system fall in place.


    Irregular menstrual cycles affect both the physical and mental well-being of women. Sometimes, frequent delays or changes in the cycles leave them worried and stressed, which in turn damages the system more.

    The field of yoga proves to be effective as it not only helps regularize the menstrual cycle but also soothe the impact of irregular cycles. Yoga mudras play an important role as they subtly work on various energies in the system. 

    One Response

    1. purva joshi March 8, 2022

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