Periods Mein Yoga: Kya Karein, Kya Nahi, aur Dard Mein Aaram Ke Asanas

Latika · MA in Yoga, NET QualifiedUpdated 12 October 2026 · 2 min read

Periods mein yoga karein ya nahi, yeh sawaal bahut si women poochhti hain. Seedha jawab: haan, kar sakti hain, agar aapki body ko theek lage. Is waqt yoga ka goal pasina bahana nahi, balki dard aur bechaini mein aaram dena hai.

Pehla niyam: apni body ki sunein

Har woman ke periods alag hote hain. Kisi ko pehle do din bahut dard aur thakaan hoti hai, kisi ko bilkul nahi. Thakaan zyada ho toh poora aaram karna bhi bilkul theek hai. Achha lage toh neeche diye halke asanas karein.

Periods mein aaram dene wale asanas

1. 1
   Balasana (Child's Pose)Kamar aur pet ke neeche ke hisse ko aaram. Ghutne thode khol kar, maathe ke neeche takiya.
2. 2
   Marjariasana (Cat-Cow)Kamar dard aur akdan mein dheere dheere saans ke saath.
3. 3
   Baddha Konasana (Butterfly)Pelvic area ko khulapan. Ghutnon ko zor se na dabayein.
4. 4
   Supta Baddha KonasanaLetkar butterfly, ghutnon ke neeche takiye. Bahut aaram dene wala.
5. 5
   Janu SirsasanaEk pair seedha, doosra moda hua, aaram se aage jhukna. Zor se kheenchein nahi.
6. 6
   PawanmuktasanaBloating aur gas mein aaram. Ghutnon ko halke se chhaati ki taraf.
7. 7
   ShavasanaPet par garam paani ki bottle rakhkar 5 minute ka Shavasana bahut aaram deta hai.

Periods mein kya avoid karein

• Ulte (inversion) asana jaise Sarvangasana, Shirshasana. Paramparik yoga mein inhein periods mein avoid karne ki salah di jaati hai.
• Kapalbhati aur tez saans wale pranayama.
• Pet par zor wale asana jaise Naukasana aur plank.
• Gehre twist aur bahut zyada zor wale flow.

Pranayama jo madad karta hai

• Anulom Vilom, dheere aur bina saans roke.
• Bhramari, jo mann ko shaant karta hai aur chidchidapan kam karta hai.
• Pet se lambi saans, letkar.

Bahut zyada dard jo dawai se bhi kam na ho, bahut zyada bleeding, periods ka bahut irregular hona ya periods ke beech bleeding ho toh gynaecologist se zaroor milein. Yeh PCOD, fibroid ya kisi aur condition ka sign ho sakta hai.

Irregular periods PCOD ki wajah se hon toh PCOD mein yoga wala article bhi padhein. Periods khatam hone ke baad aap apni regular practice par wapas aa sakti hain.

Yeh article general jaankari ke liye hai, medical salah nahi. Koi health condition, injury ya pregnancy ho toh yoga shuru karne se pehle doctor se baat karein.