How to Practice Mudras (Hand Gestures) to Regulate Menstruation

If you're looking to restore inner calm or focus on your feminine energy, the practice of mudras (hand gestures) could provide many benefits. These gestures are symbolic hand movements designed to stimulate the senses, regulate breath, and connect with emotions or beliefs. Mudras are often combined with asanas (body movements) and are now commonly viewed as a form of yoga. Note that while stress relief and soul cleansing may help regulate your menstrual cycle, you should still consult a doctor if you experience sudden menstrual irregularities or any other symptoms.

Sit comfortably in a chair if you just want to practice mudras. Mudras are purely hand gestures, so you don't need to engage the rest of your body unless you want to. However, comfort is key! At the very least, sit in a chair, adjust your posture, and relax.

• If you need a few minutes of mindfulness while out and about, and there are people around so you can’t lay out a yoga mat, sitting in a chair and practicing a few mudra gestures is a great option!
• You can even do mudras while standing if you prefer. The key is comfort, so the position doesn’t matter as long as it feels good.

Assume the Siddhasana pose. If you'd like to incorporate mudras while practicing yoga or if you're at home with some time to spare, try the Siddhasana pose. Sit on the floor with your hips touching the ground and your spine straight. Cross your legs by placing your left foot under your right thigh and your right foot over your left shin. Rest both hands on your knees.

• Pull your shoulders back slightly and lift your chest to create a gentle curve in your spine. The line from the top of your head to your hips should be straight.
• 'Siddha' in Sanskrit means 'divine.' This pose helps bring inner peace and is often used in meditation.

Choose the Padmasana pose if you're an experienced yoga practitioner. If you're flexible enough, the Padmasana pose is another excellent option for practicing mudras. Sit comfortably on the floor, keeping your back straight. Bend your right knee and place the sole of your right foot on your left thigh. Then, bend your left knee over your right leg and place your left foot on your right thigh. Keep your spine straight and rest both hands on your knees.

• This is not a beginner's pose! The lotus pose can cause injury if not done properly, so don’t push your body beyond its limits. You should feel comfortable, not pain or discomfort.
• The lotus flower symbolizes rebirth. If you wish to connect more deeply with your femininity and the cycles of your body, using this symbol can help you achieve your goals.

Regulate your breath and gradually relax your body. You can use any breathing technique you prefer during meditation, though it’s not required for mudra practice. At the very least, 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.

• Focus and relax. The more relaxed your body, the easier it will be to connect with your feminine energy and reconnect with your body.

Try the Yoni mudra to combat chaotic energy around the womb. Bring your palms together with your fingers pointing away from your abdomen, and place both hands just outside your navel. Extend both hands with your thumbs touching, forming an upside-down triangle with the point at the bottom. Press your palms into your abdomen and breathe in and out slowly.

• Hold this position for about 10-45 minutes for maximum benefits.
• Yoga practitioners believe the Yoni mudra can help regulate irregular menstrual cycles. While there’s no scientific proof regarding its effect on menstrual cycles, it won’t hurt to try. If anything happens, the stress-relieving benefits of yoga and/or meditation will definitely be helpful.
• This mudra symbolizes Kali's womb, a Hindu goddess representing death and time. Kali, who has no patience for illusions and emotions, uses this pose to destroy the ego and chaos that separates you from your body. It’s a symbol of profound self-love and feminine power.

Use the Gyan mudra to combat drowsiness and reduce stress. Place both hands on your knees, with palms facing up and bring the tips of your thumb and index finger together to form a circle. Stretch out your middle finger, ring finger, and little finger, and breathe deeply.

• Yoga enthusiasts believe that the Gyan mudra can bring balance and stability. If your menstrual cycle is irregular, give this a try!
• You can perform this gesture whenever you need to focus and ease pain for as long as you like. 'Gyan' in Sanskrit means 'knowledge', and this mudra helps shift physical discomfort by focusing on intellect and drawing energy to the mind.
• Due to its stress-reducing properties and ability to ease physical distractions, this mudra is ideal for alleviating menstrual cramps.

Try practicing the Apana mudra to cleanse energy and restore balance in your life. Place both hands on your knees with palms facing up. Bring your middle finger, ring finger, and thumb together, and extend your index finger and little finger outward.

• Hold this position for 10-45 minutes, as you prefer.
• Imagine each finger representing one of the 3 doshas: vata (air), kapha (water), and pitta (fire).
• In the Apana mudra, the doshas correspond to bodily functions (such as excretion, menstruation, and ejaculation). By practicing this mudra, you're purifying and rebalancing your body's rhythms.

Perform the Dhyana mudra to connect with feminine wisdom and inner peace. This mudra is practiced with the left hand only, as it represents feminine intellect. Sit with both hands on your knees, and slowly move your elbows toward your sides. Raise your left hand up to your abdomen so that it is perpendicular to your spine. Turn your palm upwards as if waiting for someone to drop a coin into your hand.

• Hold this position for 10-45 minutes.
• As you place your left hand outside of your navel, feel the hand absorb all the wisdom and tranquility of the universe. Trust your hands and allow the energy from nature to flow into the palm resting just outside your womb.
• If you prefer, you can also practice this mudra with both hands. Place your left hand on top of your right, both palms facing up. When you perform this posture, your head and arms form a triangle symbolizing the Buddhist triad: Buddha (the Teacher), Dharma (the Teaching), and Sangha (the Community).

Try the Ashwini mudra to reset your body and improve digestion issues. Place both hands comfortably on your knees and sit up straight. Close your eyes and focus your attention on your anus. Inhale slowly as you contract the sphincter, and exhale as you relax. Repeat 4-5 times to complete a cycle of the Ashwini mudra.

• This mudra helps to focus and push life energy along your spine. The action of contracting and relaxing the pelvic floor muscles channels energy upward from the base of your spine to your head.
• The Ashwini mudra is believed to reduce stress and imbalances in the intestines, making it particularly beneficial for those suffering from menstrual cramps or stomach pain.
• The Ashwini mudra may not be traditionally recognized as a hand mudra, but it is considered a gesture involving bodily actions to represent spiritual significance.

Try spending more time outdoors to get your dose of vitamin D. While there are numerous natural ways to influence your body's natural rhythms, some evidence suggests that getting enough vitamin D can help maintain a regular menstrual cycle. Apply sunscreen and go outside for at least 30 minutes every day, if possible, and include vitamin D-rich foods in your diet. This could help regulate your menstrual cycle.

• Fatty fish, cod liver oil, mushrooms, cheese, yogurt, and chicken are excellent sources of vitamin D if you're looking for culinary inspiration!

Relax and relieve stress if you're feeling overwhelmed. Yoga, meditation, and mudras can regulate your menstrual cycle through their relaxing effects. Stress and emotional distress can alter your body's hormone levels, so relaxation techniques may help bring your cycle back to normal.

• If your period is consistently irregular, it might just be a natural variation of your body.

Exercise regularly and maintain a healthy weight. Aim for at least 150 minutes of physical activity each week to keep your body balanced and healthy. If you need to lose or gain weight, adjust your diet to bring your body mass index (BMI) back to normal levels. Maintaining good health will help your body regulate more easily, and if you're experiencing irregular periods, this can be especially beneficial!

• Both being overweight or underweight can disrupt your menstrual cycle, so if you're trying to lose weight, avoid extreme dieting methods and focus on sustainable weight loss practices instead.

See a doctor if you experience irregular menstrual symptoms. An irregular menstrual cycle isn't always a sign of a problem, but you know your body best. If your cycle suddenly changes, it's important to visit a doctor to ensure your safety.

• Sudden changes that require medical attention include:
  • A significant change in the frequency of your menstrual cycles.
  • Prolonged periods or severe cramps.
  • Cycles that occur less than 21 days apart or more than 35 days apart.
• A gradual transition to more irregular cycles over the course of a decade leading to menopause is quite common.