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Yoga for Menopause: 8 Easy Poses for Your Symptoms

Updated: Sep 16, 2021

Many women have discovered that yoga, including restorative and supportive poses, can help with the unpleasant side effects of menopause, such as hot flashes, stress, depression, lack of sleep, and other symptoms.


Here are a few yoga poses that may help with these menopausal symptoms. We strongly advise you to give these a shot!


Yoga for Menopause: 8 Easy Poses for Your Symptoms

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.





Yoga for Menopause?

Yoga can be beneficial in managing menopausal symptoms such as pain relief and stress. Consider how your body typically experiences menopause symptoms: your stomach and digestive system may be upset frequently, your emotions may be off, your mind may feel foggy, and you may have difficulty sleeping.


Your body may experience age-related changes as well as menopausal changes, such as muscle loss and degenerating joints, as it goes through menopausal changes. Certain yoga poses can provide relief in all of these areas.


Yoga can help with the emotional symptoms of menopause as well as the physical pain.


Restorative yoga necessitates holding poses for longer periods of time than traditional yoga, often with the assistance of props such as folded blankets to help the body relax. These positions help to calm the nervous system.


Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.


Yoga for Menopause:


1. Shoulderstand (Salamba Sarvangasana)

Begin by laying on your mat. For added support, place two folded blankets under each shoulder. Slide your hips up against the wall, then straighten your legs. Bring your toes all the way up to your nose (flexed feet). If this pose feels too easy, move on to the next one.


The next step is to hold the legs in the air without the assistance of the wall.


You will eventually progress into a shoulder stand by putting your body in a bridge pose. Begin by lying on your back and lifting your hips off the mat, keeping your arms close to your body and palms facing down. Lift one leg at a time to begin the process of getting your legs in the air.


shoulder stand for Menopause

Benefits of Shoulderstand (Salamba Sarvangasana)

  • Calms the mind and aids in the relief of stress and mild depression.

  • This exercise stretches the shoulders and neck.

  • Legs and buttocks are toned.

  • Improves digestion and aids in the relief of menopausal symptoms

  • It alleviates fatigue and insomnia.


Precautions For Shoulderstand (Salamba Sarvangasana)

  • If you have high blood pressure, glaucoma, or a detached retina, you should avoid this stance.

  • You should not allow your head to be lower than your heart if you have recently had dental bone grafts or if you have another disease where your head should not be lower than your heart.

  • If you have a neck injury or ailment, avoid this pose.



2. Marichi's Pose (Marichyasana)

Begin by sitting on your mat, legs outstretched in front of you, toes pointing upward (flexed feet). Next, bend your left knee and move your foot so that it rests on your mat. Place your left shin behind or in the armpit of your left arm.


Hold on to a belt, a necktie, a beach towel rolled up, or a yoga strap. When you're ready, reach your left arm around the outside of your left leg and back. At this point, your right arm should also reach back in the hopes of coming into contact with the belt, tie, towel, or strap. Allow as much space between your hands as your body allows. Your ultimate goal should be to join hands and deepen the stretch.



 Marichi's Pose (Marichyasana) for menopaused


Benefits of Marichi's Pose (Marichyasana)

Relaxes the mind

This exercise stretches the spine and shoulders.

Enhances digestion

A treatment for flatulence, constipation, and obesity.


Precautions For Marichi's Pose (Marichyasana)

  • This asana should not be done if you have lower back problems.

  • If you have a shoulder injury, avoid practicing Marichyasana.

  • This asana is not recommended for people who have asthma or diarrhoea.

  • When doing Marichyasana, don't try to push your body.


Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.


Yoga for Menopause:


3. Head-to-Knee Forward Bend (Janu Sirsasana)

Begin by sitting on your mat, legs outstretched in front of you. Next, bend your right knee so that the bottom of your foot is up against your left thigh, forming a right angle with your left leg. Consider forming a number 4 shape with your body.


Maintain a straight line between your belly button and the center of your left leg, and bend at the groyne to try to touch your head to your knee. If your left knee does not touch, place a towel underneath for support. Wrap a belt, tie, towel, or yoga strap around the bottom of one foot and pull your chest to your leg, allowing the strap to support the stretch. Your next step is to stretch your arms out in front of you.


head to knee menopaused


Benefits of Head-to-Knee Forward Bend (Janu Sirsasana)

  • Calms the mind and aids in the treatment of mild depression.

  • This stretch stretches the spine, shoulders, hamstrings, and groynes.

  • Enhances digestion

  • Aids in the relief of menopausal symptoms

  • Anxiety, fatigue, and headaches are all alleviated.


Precautions For Head-to-Knee Forward Bend (Janu Sirsasana)

If you have a back or knee injury, stay away from this pose. You should feel a stretch in your muscles, but if you do, stop immediately. If you're using a strap to pull yourself forward, don't pull too hard.



Yoga for Hot Flashes

If you're having hot flashes, try incorporating restorative and cooling poses into your yoga practice or daily routine. Hot flashes can be exacerbated by too much tension in your body or the need to grip or hold on to something.


To support your entire body, we recommend using bolsters, blankets, or blocks. Reclined poses with proper support can also aid in total relaxation.


Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.






4. Reclining Bound Angle Pose (Supta Baddha Konasana)

Begin by sitting up on your mat with your legs stretched out in front of you. Bend your knees and bring your feet's bottoms together to form a diamond shape between your legs. As you lean back, slowly lower your knees opposite each other.


If you need extra abdominal support, begin by gently bringing your elbows to your mat as you lean back. Lay your entire back on your mat or blanket, with your knees resting on other blankets or blocks.

Change the position of your buttocks to create a natural curve in your lower back. This means you should shift your lower weight from the bottom to the upper backside of your buttocks.


4. Reclining Bound Angle Pose (Supta Baddha Konasana)

Benefits of Reclining Bound Angle Pose (Supta Baddha Konasana)

  • Reduces tension in your muscles and throughout your body

  • Increases energy levels, which alleviates fatigue.

  • Inner thighs, groynes, and knees are stretched.

  • Aids in the relief of stress, mild depression, and menopausal symptoms.


Precautions For Reclining Bound Angle Pose (Supta Baddha Konasana)

If you have a groine, knee, lower back, shoulder, or hip injury, avoid doing Supta Baddha Konasana. Pregnant women should put their head and chest on a bolster or pillow to keep their head and chest lifted in the pose (see Modifications & Variations, below).


Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.


Yoga for Menopause:


5. Downward-Facing Dog (Adho Mukha Svanasana or Parvatasana)

Begin on your hands and knees on the mat, hips and knees aligned, and hands directly under your shoulders. As you push up with your hands, curl your toes under and straighten your leg as much as you can. Don't worry if your heels don't rest flat on the ground. Put your heels as close to the floor as possible. You will become more flexible with practice, and your heels will eventually connect to the floor.


Lean into the stretch by lowering your head so your ears line up with your shoulders. As you relax your back muscles, you may notice that your legs become tighter.


Downward-Facing Dog (Adho Mukha Svanasana) for menopause

Benefits of Downward-Facing Dog (Adho Mukha Svanasana or Parvatasana)

  • Calms the mind and aids in the relief of stress and mild depression.

  • Stretches the shoulders, hamstrings, calves, arches, and hands to energies the body

  • Arms and legs are strengthened.

  • Aids in the relief of menopausal symptoms

  • Aids in the prevention of osteoporosis

  • Enhances digestion

  • Treatment for flat feet and sciatica. Relieves headaches, insomnia, back pain, and fatigue.


Precautions For Downward-Facing Dog (Adho Mukha Svanasana or Parvatasana)

  • Before practising this asana, remove all jewellery, such as a watch or a bracelet.

  • In this asana, do not overstretch your body. Recognize and respect your body's limitations. Otherwise, you risk sustaining an injury.

  • Do not execute this asana if you have a recent or deep injury in your wrist, shoulders, back, or legs.

  • If you have Carpal Tunnel Syndrome 2, you should avoid this asana.

  • If you're sick, such as with a fever or a headache, you shouldn't do Downward Dog Pose.



6. Reclining Hero Pose (Supta vajrasana)

Begin by sitting up on your mat, feet out in front of you, buttocks against whatever support you've chosen to lean on; this could be blankets, pillows, or cushions.


Slide your feet to either side of your thighs while keeping your knees on the mat.

Begin lowering yourself backward by leaning first on your elbows and forearms. Lower the rest of your body and back slowly onto the mat or your supportive blocks or blankets. If you have pain or discomfort in your lower back or knees, this indicates that you should use cushions for support or add more support.


6. Reclining Hero Pose (Supta Virasana) for menopause

Benefits of Reclining Hero Pose (Supta vajrasana)

  • The abdomen, thighs, deep hip flexors (psoas), knees, and ankles are stretched.

  • Arches are strengthened as a result of this.

  • Tired legs are relieved.

  • Enhances digestion


Precautions For Reclining Hero Pose (Supta vajrasana)

The reclining form of Virasana, Supta Virasana, is an intermediate position. DO NOT attempt this pose unless you can comfortably sit your buttocks on the floor between your feet.



7. Bridge Pose (Setu Bandha Sarvangasana)

Begin by lying flat on your back on your mat. Place a supportive blanket under your neck and shoulders if necessary. Bend your knees so that your feet are flat on the mat and your hands are flat on the mat, palms facing down.


Lift your buttocks off the mat by bringing your heels as close to your buttocks as possible. Bring your hands as close to your lifted body as you can. Clasp your hands together if you can.


Lift your pelvic area as high as possible, stay on the tops of your shoulders, and press your arms into the mat for support. Keep your chin to the sky and remember to breathe.


7. Bridge Pose (Setu Bandha Sarvangasana) for menopause


Benefits of Bridge Pose (Setu Bandha Sarvangasana)

  • Extends the chest, neck, and spine.

  • Calms the mind and aids in the relief of stress and mild depression.

  • Enhances digestion

  • Aids in the relief of menopausal symptoms

  • It alleviates anxiety, fatigue, backache, headaches, and insomnia.

  • Osteoporosis and sinusitis treatment.


Precautions For Bridge Pose (Setu Bandha Sarvangasana)

  • If someone gets neck ache, don't practise.

  • It should be avoided if you have a back injury.

  • It's also not a good idea to do it if you have knee problems.

  • If you have a shoulder injury, stay away from it.

  • While in the stance, avoid turning your head right or left.



Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.






Yoga for Menopause:

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