Yogasans for managing Metrorrhagia

This condition is characterized by irregular and heavy bleeding between menstrual periods.


What causes it?


Metrorrhagia can be caused by a hormonal imbalance. The start of menstruation during puberty and the length and regularity of the menstrual cycle is controlled by hormones produced in an area of the brain called the hypothalamus, as well as by the pituitary and adrenal glands. The type of hormonal imbalance that causes metrorrhagia can occur when hormone medications, such as birth control pills, are used improperly. Many causes of metrorrhagia are related to the cervix or uterus, including cancer, inflammation or infections, non-cancerous polyps (growths), scar tissue in the uterus (adhesions), and the growth of uterine tissue outside the uterus (endometriosis). Metrorrhagia can also be caused by miscarriage, a pregnancy that is developing in the fallopian tubes (tubal or ectopic pregnancy), the use of an intrauterine device (IUD) for birth control, or chronic medical problems such as thyroid disorders, diabetes, and blood-clotting disorders.



Uttanasana (Intense forward stretch)


This is a less strenuous version of the classic pose that helps beginners and those with stiff backs to achieve the final forward stretch. There are five variations of the final pose. Practice the one you find most comfortable, and which suits your needs the best. This is both a calming and recuperative asana, which rests and energizes the heart and lungs.

  1. Stand in Tadasana. Separate your legs to a distance of 30cm (1ft). Keep your feet parallel to each other, with the toes pointing forward. Pull up your kneecaps.

  2. Inhale and raise your arms toward the ceiling, your palms facing forward. Push your spine up.

  3. Bend from the waist toward the floor. To increase the stretch of your spine, vital for correct practice, press your heels down on the floor.

  4. Rest the crown of your head on the blocks in front of you, and place your palms on the blocks beside your feet. Pull in your kneecaps. Extend your hamstrings and pull your inner legs upward. Feel one single stretch from the crown of your head to your heels. Hold the pose for 1 minute.


Ardha Chandrasana (Half moon pose)


In sanskrit, ardha means "half", while Chandra translates as "moon". In this asana, your body takes the shape of a half moon. Regular practice enhances your span of concentration. It also improves co-ordination and motor reflexes. The intense stretch it gives to the spine, strengthens the paraspinal muscles, keeping the spine supple and well-aligned.

  1. Stand in Tadasana. Place a block on its short side against the wall. Inhale, spread your feet 1m (3.5ft) apart. Raise your arms to shoulder-level.

  2. Turn your right foot out to the right, parallel to the wall, and turn your left foot in, slightly to the right. Bend your right knee, and place the right palm on the block. Raise your left arm.

  3. Straighten your right leg. Raise your left leg, until it is parallel to the floor. Keep your left arm stretched up, in line with the right arm. The back of your left hand should touch the wall.

  4. Look up at your left thumb. Keep your weight on the right foot, thigh, and hip, not on your right palm. Hold the pose for 20 seconds. Repeat the pose on the other side.




Prasarita Padottanasana (Intense leg stretch)

Prasarita means "stretched out" or "spread out", while pada means "leg" or "foot". This asana gives an intense stretch to your legs. The torso is inverted in the pose, and the head rests on the floor, or on a block or a bolster. This restful and recuperative asana is usually practiced toward the end of the standing pose cycle, just before Salamba Sirsasana. Practicing the asana cools the body and brain, and gives you a feeling of tranquility and repose.


  1. Stand in Tadasana. Place your hands on your hips, with your thumbs on your back and your fingers on the front of the hips. Inhale, and spread your feet 1.2m (4ft) apart. Your feet should be parallel to each other, the toes pointing forward. Press the outer edges of your feet to the floor. Keep your back erect.

  2. Exhale, and lift both kneecaps. Bend forward, extending your spine, and bring your torso down toward the floor. Look up as you bend to ensure that your back is concave. Take both hands off your hips, and lower them to the floor. Place your palms flat on the floor with your fingers spread out.

  3. Widen your elbows, keeping your palms flat on the floor. Place the crown of your head on the floor, between your palms. Push your sternum forward and draw the abdomen in. Move the thighbones and groin back to reduce the pressure on your head. Stay in the pose for 1 minute.


Upavista Konasana (Seated wide-angle pose)

This version of Upavista Konasana is adapted to help beginners and those with stiff backs to stretch the legs out to the sides, omitting the forward bend of the original asana. The pose gets its name from the Sanskrit words upavista, which means "seated", and kona, which translates into "angle". This asana relaxes stress-related tension in the abdominal muscles.

  1. Sit against a wall. Then sit in Dandasana with your shoulders and back touching the wall. Keep your back erect. Sit on your buttock bones. Place your palms on the floor, beside your hips, fingers pointing forward. Look straight ahead.

  2. Press your palms down on the floor to push your torso upward. Exhale, and spread your legs as far apart as possible. Use your hands, one by one, to help you to push your legs even further out to the sides.

  3. Move your hands behind your buttocks, and place both palms on the floor. Press your heels and thighs down on the floor. Lift your waist and the sides of your torso. Rotate your thighs to the front so that the kneecaps face the ceiling. Shift your weight from the buttocks to the pelvic bone. Stretch each leg from thigh to heel. Hold the pose for 30-40 seconds.




Supta Baddhakonasana (Reclining fixed angle pose)


Sputa means "reclining", baddha means "fixed", while kona translates as "angle". This is a very restful asana that can be practiced even by those who have had bypass surgery. It gently massages the heart and helps open blocked arteries. The pose also improves blood circulation in the abdomen, massaging and toning the abdominal organs.


  1. Sit in Dandasana. Place a bolster behind you, its short end against your buttocks, and place a folded blanket on its far end. Place 2 wooden blocks on their broad sides on either side of your hips. Bend your knees, and join the soles of your feet together. Draw your heels toward your groin. Buckle the belt and loop it over your shoulders.

  2. Bring the belt down to below your waist. Pass it under both feet to stretch it over your ankles and the insides of the thighs. Move your feet closer to your groin. The belt should feet neither too tight nor too slack, so adjust the buckle accordingly. Make sure that the end of the bolster touches your buttocks. Position a block under each thigh.

  3. Place your elbows on the floor, and lower your head and back onto the bolster. Make sure that the bolster comfortably supports the length of your back and your head. Your spine should be on the centre of the bolster. Stretch your arms out to the sides, with the palms facing the ceiling. Relax, and extend your groin out to the sides. Feel the expansion of the pelvis, and the release of tension in your ankles and knees. Initially, stay in the pose for 1 minute. With practice, increase the duration to 5-10 minutes.


Janu Sirsasana (Head-on-knee pose)

  1. Place a low stool on the floor. Sit in Dandasana with your feet through it. Sit on your buttock bones. Press your palms to the floor beside your hips and straighten your back. Bend your left leg and bring the heel to your groin. Your toes should touch your right thigh and your legs should be at an obtuse angle. Push the bent knee as far back as you can. Keep your right leg absolutely straight. Place the bolster across your right calf, and place a folded blanket on top of it for added height.

  2. Exhale, and bend forward from the base of your spine, not from the shoulder blades. Stretch your arms over the bolster and rest your palms on the stool. Keep your left knee pressed to the floor.

  3. Push your torso forward and hold the far edge of the stool. Stretch from the groin to the navel. Do not allow your abdomen to contract as you bend forward. Rest your forehead on the blanket and close your eyes. Exhale slowly to release the tension in your neck and head. Stay in this position for approximately 1 minute. Repeat the pose on the other side.


Setubandha Sarvangasana (Bridge pose)


The word setu means "bridge", bandha translates as "formation", and sarvanga means "entire body". In this asana, the body arches to take the shape of a bridge. The chinlock in the asana calms the flow of thoughts and soothes the mind. The pose sends a fresh supply of blood to the brain, resting and revitalizing the mind and body.


  1. Place a folded blanket on one end of the bench. Place a bolster on the floor in line with the bench, and touching one end of it. Place a folded blanket on the bolster. Then sit on the blanket on the bench, with your legs stretched out. Place a yoga belt under your thighs and bind it round the middle of your thighs.

  2. Exhale, and lower your back toward the bolster. Press each palm down on the floor on either side of the bolster, your fingers pointing forward. Both arms should support your upper back. Keep your thighs, knees, and feet close together, your heels on the bench, and your toes pointing upward. Lower your arms to the floor.

  3. Slide further down, until the back of your head and your shoulders rest on the bolster. Straighten your legs, keeping your feet together. Stretch the heels and toes away from the torso to increase the stretch of the legs. Extend your arms to the sides on the floor, with the palms facing the ceiling. Hold the pose for 3 minutes. Gradually increase the time to 5-8 minutes.


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