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Tackle all your menstrual health issues like a boss with Chandra Namaskar

If your menstrual health issues are troubling you day and night, we have found the perfect solution for you — chandra namaskar or moon salutation.
padma shri swami sivananda
Bid goodbye to your menstrual health issues with this yoga pose. Image courtesy: Shutterstock
Geetika Sachdev Published: 9 Mar 2022, 01:15 pm IST
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Most of us live such fast-paced lives that we begin to compromise on our health. Not only does this lackadaisical attitude cause weight gain, but it also leads to a range of menstrual health issues, such as infertility, managing PCOS, endometriosis, hormonal imbalance, and more. But as always, yoga can come to your rescue, and there’s a specific pose that can help. Yes, we are speaking about chandra namaskar or moon salutations.

This practice includes a range of poses, which offer various benefits. Yogini Juhi Kapoor has also shared this, in her recent Instagram video!

Here are the poses you must make note of:

1. Tadasana

This pose boosts blood circulation, strengthens calf muscles, and improves posture.

  • Here’s how to do it:Stand with your feet pressing firmly into the ground, hip-width distance apart with the toes pointing in slightly.
  • Drop the tailbone, stretch your spine and roll the shoulders away from the ears.
  • Place the palms together at the heart centre.
Period pain? Not anymore. Image courtesy: Shutterstock

2. Konasana

It strengthens your side core muscles and improves breathing capacity.

Here’s how to do it:

  • Stand straight with feet about hip-width distance apart, and arms on the side.
  • Breathe in and raise the left arm up, so that your fingers point towards the ceiling.
  • Breathe out and bend to the right, first from the spine, and next, move your pelvis to the left and bend a little more.
  • Keep your left arm pointing up.
  • Turn your head to look up at the left palm. Straighten the elbows.
  • Breathing in, straighten your body back up.
  • Breathing out, bring the left arm down.

3. Utkatkonasana

It improves reproductive function, helps to boost blood circulation around the reproductive system, and boosts fertility.

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Here’s how to do it:

  • Stand straight, and keep your feet apart. Bend the elbows at shoulder height and turn the palms facing each other.
  • Turn the feet out 45 degrees facing the corners of the room, and as you exhale bend the knees over the toes squatting down.
  • Press the hips forward and the knees back.
  • Drop the shoulders down and back and press the chest toward the front of the room.
  • Look straight ahead with the chin parallel to the floor.

4. Trikonasana

This pose helps to open your hamstrings, strengthen the side core, and helps to tone the abdominal region. It also helps to fights the fat around the love handles.

Here’s how to do it:

  • Stand straight with your legs apart. The distance between your legs should be a little more than your shoulders.
  • Inhale and raise your right hand straight above your head.
  • As you exhale, bend your torso at the waist, to your left side.
  • Simultaneously, slide your left arm down along your left leg till your fingers are at your ankle.
  • Your right arm must be horizontal, as your head is tilted left.
  • Hold the pose with your knees and elbows straight.

Also, watch:

5. Parsvottanasana

It helps to stretch hamstrings and improves hip mobility.

Here’s how to do it:

  • Start with the tadasana pose.
  • Place your hands on your hips.
  • Step your right foot back and line up your heel with your back foot at a 45-degree angle.
  • Keep your hips facing forward, and both sides of your waist elongated
  • As you inhale, spread your arms out on the side.
  • As you exhale, rotate your arms, bend your elbows and bring your palms together behind your back.
  • Inhale, lengthen your spine, and engage your quadriceps.
  • Come back into the mountain pose to complete.

6. Anjaneyasana

This pose helps with better breathing, and is great for opening the hips and improving reproductive function.

Here’s how to do it:

  • Be in the low lunge position, drop your back knee to the mat.
  • Put your hands on to your right knee, which should be over your right ankle.
  • Inhale and raise your arms over your head.
  • Deepen into the lunge, press firmly into your feet, as you allow your hips to shift forward.
  • Your upper spine can be in a backbend position if it feels comfortable.
  • Exhale to release your hands, and then your pose.

The rest of the postures are repeated on another side, similar to the surya namaskar.


View this post on Instagram


A post shared by Juhi Kapoor (@theyoginiworld)

Here are a few benefits that are offered by chandra namaskar:

  • Helps with better reproductive function
  • Helps improve emotional health
  • Helps balance hormones, and improves the function of thyroid
  • Great to improve conditions like PCOS, menopausal troubles, endometriosis
  • Helps to relieve stress, anxiety, cools down your system


  • It can be done daily (3-6 rounds)
  • It can be done during periods
  • Hold each posture for 5-10 counts
  • You can also do it in a flow without holding the postures, in order to boost the heart rate
  • Most beneficial when done in the evening, facing a rising moon(can be done otherwise too)

Do NOT do it in case of cervical trouble. Pregnant women can do this pose, only under the guidance of their prenatal yoga teacher (with certain modifications as suggested by the teacher). Avoid in case of arthritis

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About the Author

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town. ...Read More

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