The following exercises may be beneficial during menstruation (from the book Yoga in Daily Life by Paramhans Swami Maheshwarananda).

Relaxation in anandasan focusing on the abdominal breath, relieves mental and physical tension. The diaphragm gently massages the abdominal organs to improve digestion, tone the muscles of the abdominal wall and soothe cramping and lower back pain. Placing a cushion under the head and knees will help relax the lower back and neck.

Marjari, The Cat stretch (1/1.17) relieves menstrual cramping and releases stored tension that is held in the neck, shoulders and spine that can be exaggerated at the time of menstruation.

The Butterfly (1/4.10) strengthens the back muscles, relaxes the hips and increases circulation to the reproductive organs relaxing menstrual cramps.

Forward Bend while Sitting (1/6.11). Gentle forward bending postures are particularly beneficial during menstruation as they induce a feeling of tranquility. Forward bending postures stimulate the endocrine system, regulating hormonal secretion, which can relieve painful or irregular menstruation and improve the digestion to reduce the feeling of bloating. Sitting to the edge of a thickly folded blanket allows the hips to tilt forward. Work gently, give up struggle instead feel the relaxation with the letting go of the breath. Contraindications slipped disc and sciatica.

Vajrasana. “Vajra” is the name of the nadi associated with digestive and sexual system in the body. Alters the flow of blood and nervous impulses in the pelvic region and strengthens the pelvic muscles helping to improve digestion and alleviate menstrual disorders.

Extension of the Spine (1/2.9) promotes good blood flow to the head, relaxing the neck and stimulating the thyroid gland having a calming effect. The chest and pelvic organs and also stretched and opened to relieve the symptoms of menstruation.

Yoga Mudra (4/8) calms the mind and dispels depression. Relaxes and stretches the spine and takes a fresh supply
of blood to the brain, refreshing the muscles of the face and clearing the complexion. This posture reduces the blood flow to the legs and diverts a larger blood flow to the abdominal and pelvic organs, improving their function by giving them a gentle massage. Let the body relax slowly from the hips for the full length of your out breath. If there is tension in the shoulders relax the hands to rest on the floor close to the feet. If you feel cramped in the abdomen use a pillow under the head and bring space
between your knees. Become calm and relaxed with your gentle breath.

Skandharasana, the Shoulder Pose (3/2) strengthens muscles of the back, pelvis, hips and legs and improves disorders of female reproductive function. Stretches the abdomen and tones pelvic organs and kidneys. Feel the breath in the abdomen and the opening of the organs. Don’t push into tension in the spine, slowly lift one vertebra at a time from the floor, press evenly into the feet and squeeze buttock muscles to support lower back

Meru Vakrasana the Simple Twist (2/17) relaxes and strengthens muscles of the back and shoulders, removes stiffness in the spine and corrects alignment. Massages the abdominal organs squeezing them to detoxify. Removing stale blood from around the organs and improving digestion. Relieves congestion of the reproductive system and improves the circulation to the pelvic area. Can be practiced sitting on a thickly folded blanket to relieve tension from the lower back.

In Pranayama, the conscious guidance of Prana in the body gives rise to an increase in vitality, physical detoxification and improved immunity, as well as the attainment of inner peace, relaxation and mental clarity.

Meditation practice provides a means of confronting fears and anxieties that might accentuate physical distress,
giving clarity and inspiration, ability to know yourself and the vision to work on the positive.