Top Exercises, Yoga and Tips for a Healthy and Comfortable Period Experience

Read more- Which are the Fertility Yoga Asanas and Yoga Exercises?

Stay active, practice yoga, and embrace a healthier period experience with this ultimate guide to period-friendly exercises and tips.

1. Brisk Walking
   • Duration: 20-30 minutes
   • Method: Maintain a steady, brisk pace; engage your core; and keep your head up and shoulders relaxed.
2. Light Jogging
   • Duration: 15-20 minutes
   • Method: Keep a gentle, comfortable pace; land softly on the balls of your feet; and maintain a relaxed upper body.
3. Swimming
   • Duration: 20-30 minutes
   • Method: Choose a swimming stroke you’re comfortable with; maintain a steady, relaxed pace; and focus on proper breathing techniques.

1. Stretching
   • Duration: 10-15 minutes
   • Method: Focus on major muscle groups; hold each stretch for 15-30 seconds; and maintain steady, controlled breathing.
2. Light Pilates
   • Duration: 20-30 minutes
   • Method: Engage your core muscles; maintain proper alignment; and execute each movement with control and precision.
3. Slow Dancing
   • Duration: 15-20 minutes
   • Method: Choose a slow, relaxing song; move fluidly and gracefully; and focus on enjoying the music and movement.

1. Child’s Pose (Balasana)
   • Duration: 1-3 minutes
   • Method: Kneel on the floor, sit back on your heels, and fold forward, resting your forehead on the floor and extending your arms out in front of you.
2. Reclined Bound Angle Pose (Supta Baddha Konasana)
   • Duration: 3-5 minutes
   • Method: Lie on your back, bend your knees, and bring the soles of your feet together, allowing your knees to fall out to the sides. Place your hands on your abdomen or beside your body.
3. Seated Forward Bend (Paschimottanasana)
   • Duration: 1-3 minutes
   • Method: Sit with your legs extended in front of you, inhale and lengthen your spine, exhale, and fold forward from your hips, reaching for your feet or shins.
4. Bridge Pose (Setu Bandha Sarvangasana)
   • Duration: 30 seconds to 1 minute
   • Method: Lie on your back with your knees bent and feet flat on the floor; press into your feet, lifting your hips, and clasp your hands beneath your body.
5. Cat-Cow Stretch (Chakravakasana)
   • Duration: 1-2 minutes
   • Method: Begin on all fours; inhale and arch your back, lifting your chest and tailbone; exhale and round your spine, tucking your tailbone and chin.
6. Legs-Up-The-Wall Pose (Viparita Karani)
   • Duration: 3-5 minutes
   • Method: Lie on your back with your buttocks close to a wall and your legs extended up the wall; relax your arms by your sides or on your abdomen.

Incorporate these exercises and yoga poses into your routine during your period to help alleviate pain, maintain a healthy weight, and promote overall well-being.