Exercising when bloated to sweat out excess fluid retention helps with menstrual bloating. A routine of specific yoga poses not only makes you sweat, but also is therapeutic for menstrual symptoms. However, poses such as inversions typically should be avoided. Balance poses may also be more challenging if you feel a lack of coordination during your menstrual cycle. Practice a gentle sequence when you are menstruating and avoid lying on your stomach, which is uncomfortable when you are bloated. Avoid any pose that feels strenuous.
Fish Pose
Fish pose is a gentle back bend, or back extension, pose. Back extensions aid in the relief of menstrual symptoms. To perform fish pose, lie on your back with your legs straight. Bring your arms to your sides on the floor and tuck your elbows in close to your body. Slide your hands under your glutes and keep your glutes touching your hands throughout the pose. Arch your back and lift your upper torso and head off the floor. Rest the crown of your head on the floor, or if you cannot do that, rest on the back of your head instead. Stay in the pose for 15 to 30 seconds. Fish pose is also known as matsyasana.
Seated Forward Bend
Forward bends, or forward extensions, are also helpful for easing menstrual bloating. The seated forward bend is one of the easier types of forward bends. It is also known as paschimottanasana. This pose improves digestion and stimulates the ovaries and uterus. To perform the seated forward bend, sit with your glutes supported on a folded blanket and extend your legs straight in front of you. Put your hands on the floor next to your hips and press your spine up straight. Without losing this straight spine, bend forward from the hip joints and reach for the sides of your feet. You can wrap a strap around the bottoms of your feet and hold onto it if you cannot reach your feet.
Extended Side Angle Pose
The extended side angle is a standing pose also known as utthita parsvakonasana. The pose is beneficial for menstrual discomfort, lower back pain, constipation and sciatica. It stimulates the abdominal organs as well as stretches the waist, spine, chest, shoulders and legs. To perform the extended side angle pose, step your right foot 3 1/2 to 4 feet forward. Turn your left foot completely outward to 90 degrees. Hold your arms parallel to the floor at your sides with your right arm pointing in the direction of your toes. Tilt forward and twist to the left as you reach for your right ankle, and bend your right knee to 90 degrees. Extend the left arm over your head so it forms a straight line with your left leg. Repeat on the other side. Hold each side for 30 seconds to one minute, unless you feel pain or fatigue. This pose also increases stamina to counteract the fatigue that sometimes comes with menstruation.
Marichi's Pose
Marichi's pose is a twisting pose that focuses on the waist and spine. Marichi's pose alleviates menstrual issues, constipation, sciatica, fatigue and digestive problems. Performing this pose gives your abdominal organs a soothing massage from the twisting. To perform Marichi's pose, sit with your left leg straight and your right knee bent with the foot flat on the floor close to your groin. Twist to the right and reach your left arm around the outside of your right knee. Reach behind your back with your arm and try to grab your left hand. A yoga strap can help if you are not flexible enough to reach your hands. Repeat on the other side. Hold both directions for 30 seconds to one minute.
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