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This article is co-authored by wikiHow writer, Hannah Madden. Hannah Madden is an author, editor and artist, currently living in Portland, Oregon. In 2018, she graduated from Portland State University with a BA in Environmental Studies. Hannah enjoys writing about conservation, sustainability and eco-friendly products. When not writing, Hannah often listens to music and embroiders
There are 15 references cited in this article that you can view at the bottom of the page.
If you are looking to find inner stillness or focus on your feminine energy, the mudra method can bring you many benefits. Mudra are symbolic hand gestures intended to stimulate the senses, regulate breathing, and connect with feelings or beliefs. Mudra is often associated with asanas (body movements), and is now commonly seen as a form of yoga! Note that while reducing stress and clearing your mind can help regulate your menstrual cycle, you still need to see your doctor if you suddenly have irregular periods or have any other symptoms.
Steps
Prepare the pose
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Sit comfortably on a recliner if you just want to practice mudra. The mudra represents only hand movements. You don’t have to do anything with the rest of your body if you don’t want to. However, you need to be comfortable! At a minimum, you just sit in a recliner, adjust your posture, and relax. [1] X Research Source
- If you need a few minutes of mindfulness when you’re out and about but there’s a lot of people around and no yoga mat, then sitting in a chair and practicing some mudra will be a great choice!
- You can even do the hand mudra while standing if you like. As long as you feel comfortable, it doesn’t matter what position you are in.
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Get into the perfect posture (Siddhasana). If you want to incorporate mudra while doing yoga or are at home and have the time, get into Siddhasana. Sit on the floor with your buttocks close to the floor and keep your spine straight. Cross your legs in front by inserting your left foot under your right thigh, placing your right foot above your left shin. Place your hands on your knees. [2] X Research Source
- Bring your shoulders back slightly and lift your chest to create a slight curvature in your spine. From the top of the head to the middle of the buttocks should be a straight line.
- “Siddha” in Sanskrit means “divine”. This pose calms the mind and is often used in meditation. [3] X Research Sources
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Choose Lotus Pose (Padmasana) if you are an experienced yoga practitioner. If you are flexible enough, the lotus pose is also a great pose when practicing mudra. Sit comfortably on the floor and keep your back straight. Bend right knee and place right foot on top of left thigh. Next, bend your left knee over your right leg and place your left foot on top of your right thigh. Keep your spine straight and place your hands on your knees. [4] X Research Sources
- This is not a pose for beginners! The lotus pose can be traumatic if you’re not prepared, so don’t try to force your body. You need to feel comfortable, not in pain or discomfort.
- The lotus is a symbol of rebirth. If you want to connect more with femininity and the inner cycle of the body, then using this symbol can help you achieve your desires.
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Regulate your breathing and slowly relax your body. You can use any breathing pattern you like while meditating, but this is not required in mudra. At a minimum, just breathe normally by inhaling through your nose and exhaling through your mouth. Breathe slowly and feel the air entering your body, filling your lungs, and exiting through your mouth. [5] X Research Sources
- Focus and relax. The more relaxed your body is, the easier it will be to connect with your femininity and reacquaint yourself with your body.
Practicing hand seals
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Try the Yoni mudra to combat the chaotic energy around the womb. Clasp your hands together, fingers away from your belly, and place your hands just outside your navel. Extend your hands, two thumbs together to form an inverted triangle with a pointed top at the bottom. Press your palms to your stomach and breathe in and out slowly. [6] X Research Source
- Hold this pose for about 10-45 minutes for maximum benefits.
- Yoga practitioners believe that the Yoni mudra can help regulate irregular menstrual cycles. Although there is no scientific evidence for the effect of mudra on the menstrual cycle, there is no harm in trying it. If anything happens, the stress-reducing effects of yoga and/or meditation will certainly help. [7] X Research Sources
- This mudra represents the womb of Kali, a Hindu goddess representing death and time. Since the goddess Kali has no time for illusions and emotions, this pose is intended to destroy the ego and the madness that is separating you from your body. This is a symbol of radical self-love and the power of femininity.
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Use Gyan mudra to combat drowsiness and reduce stress. Place your hands on your knees, palms facing up, and pinch the tips of your thumbs to the tips of your index fingers to form a circle. Stretch your middle, ring, and little fingers and breathe. [8] X Research Sources
- Yoga enthusiasts believe that the Gyan mudra can bring balance and stability. If your menstrual cycle is irregular, give it a try!
- You can do this move whenever you need to focus and relieve pain for as long as you like. Gyan means “understanding” in Sanskrit, and this mudra can redirect unpleasant physical sensations by focusing on wisdom and drawing energy back to the mind.
- Thanks to its stress-reducing and physical distractions, this mudra is ideal if you suffer from menstrual cramps.
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Try practicing Apana mudra to purify energy and bring balance in your life. Place your hands on your knees, palms facing up. Pinch the middle finger, ring finger, and thumb together. The index and pinky fingers extend away from the body. [9] X Research Source
- Hold this pose for 10-45 minutes as you like.
- Imagine each finger represents the three doshas: vata (air), kapha (water), and pitta (fire). [10] X Trusted Source PubMed Central Go to Source
- In Apana mudra, the doshas correspond to bodily functions (that is, excretion, menstruation and ejaculation). When you practice Apana mudra, you are purifying and rebalancing the cycle of your body.
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Do the Dhyana mudra for feminine wisdom and serenity. Only perform this mudra with the left hand, as this is the hand that represents feminine wisdom. Get into a sitting position, hands resting on your knees, and slowly bring your elbows to your side. Move the left hand up to the navel so that it is perpendicular to the spine. Raise your hand as if you were waiting for someone to drop a coin in the palm of your hand. [11] X Research Source
- Hold this pose for 10-45 minutes.
- When you put your left hand outside your navel, feel the hand absorbing all the wisdom and peace of the universe. Trust your hands and receive the energy from nature pouring into the palm of your hand lying outside your uterus.
- If you like, you can also do this mudra with both hands. Place left hand on top of right hand, palms facing up. When you do this pose, your head and arms form a triangle representing the three jewels in Buddhism: Buddha, Dharma, and Sangha.
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Try doing Ashwini mudra to correct yourself and improve stomach problems. Place your hands comfortably on your knees and sit up straight. Close eyes. Focus your attention on the anus, slowly inhaling when tightening the sphincter, exhaling when relaxing. Repeat 4-5 times to complete one cycle of the Ashwini mudra. [12] X Research Source
- This mudra is intended to focus and push the life energy up along the back. Squeeze and release the muscle at the base of the spine (sphincter), which helps you to channel energy from the base of the spine to the head.
- This mudra is believed to relieve pressure and disturbances in the intestines, which is helpful if you are suffering from menstrual pain or stomach pain.
- Ashwini mudra is not understood in the usual sense because it does not use hands, but it is also considered mudra with the meaning of using bodily movements for spiritual expression.
Make lifestyle changes
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Try getting outdoors more often to get your vitamin D. While there are countless natural ways to control or interfere with your body’s natural cycle, there is some evidence to suggest getting enough vitamin D. can help you maintain a regular menstrual cycle. [13] X Research Source Apply sunscreen and get outside for at least 30 minutes every day if possible, and choose foods rich in vitamin D in your diet. [14] X Research Source This may help regulate the menstrual cycle. [15] X Research Source
- Fatty fish, cod liver oil, mushrooms, cheese, yogurt and chicken are great sources of vitamin D if you’re looking for inspiration in the kitchen! [16] X Research Source
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Relax and de-stress if you are under a lot of pressure. Yoga, meditation, and mudra can help regulate menstruation through a relaxing effect. Feelings of stress and grief can change the body’s hormone levels, so relaxation methods can help get your period back to normal. [17] X Research Source
- If your periods are always irregular, it may just be because your body is naturally this way.
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Exercise regularly and maintain a healthy weight. You should spend at least 150 minutes of physical activity each week to keep your body fit and healthy. [18] X Trusted Source Centers for Disease Contrp and Prevention Go to source If you can lose or gain weight, adjust your diet accordingly to bring your body mass index (BMI) back to normal. often. Staying healthy will make it easier for your body to regulate itself, and if you’re having irregular periods this can help! [19] X Trusted Source National Health Service (UK) Go to Source
- Too much or too little weight can mess with your menstrual cycle, so if you want to lose weight, avoid extreme dieting methods and focus on other sustainable weight loss methods.
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See your doctor if you have irregular menstrual symptoms. Irregular periods aren’t always a sign that something’s wrong, but you know your body best. If your period suddenly changes, you need to see a doctor to be on the safe side. [20] X Research Source
- Sudden changes that require you to see a doctor include:
- There is great variation in the frequency of menstrual cycles.
- Prolonged menstruation or dysmenorrhea.
- The interval between periods is shorter than 21 days or longer than 35 days.
- Menstrual cycles gradually become erratic over the course of a decade leading up to menopause, which is quite common. [21] X Research Source
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This article is co-authored by wikiHow writer, Hannah Madden. Hannah Madden is an author, editor and artist, currently living in Portland, Oregon. In 2018, she graduated from Portland State University with a BA in Environmental Studies. Hannah enjoys writing about conservation, sustainability and eco-friendly products. When not writing, Hannah often listens to music and embroiders
There are 15 references cited in this article that you can view at the bottom of the page.
If you are looking to find inner stillness or focus on your feminine energy, the mudra method can bring you many benefits. Mudra are symbolic hand gestures intended to stimulate the senses, regulate breathing, and connect with feelings or beliefs. Mudra is often associated with asanas (body movements), and is now commonly seen as a form of yoga! Note that while reducing stress and clearing your mind can help regulate your menstrual cycle, you still need to see your doctor if you suddenly have irregular periods or have any other symptoms.
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