In this article, we’ll talk about the best yoga poses for menopause relief and how to do them.
Yoga for Menopause Relief: The Best Poses
Luckily, there are plenty of yoga poses that can help relieve the symptoms of menopause. Some are simple, but others may take a little more work on your part to find your centre of balance.
These poses include standing postures, balancing postures, meditation postures, twisting postures, backbends, and twists.
Let’s not waste any time and get started!
It is a simple standing position that balances the body on one leg while outstretching the other knee and pressing the foot against the standing leg.
Standing in a tree pose strengthens the legs and increases spinal flexibility, making it an excellent posture for a woman in menopause who wants to keep fit.
It also improves focus, which helps to compensate for memory loss caused by menopause.
- Stand tall with your feet together and your arms by your sides.
- Bend your right knee and place your right foot on the inside of your left thigh.
- The heel is positioned as near to the groin as feasible.
- Join your palms in front of your chest and look ahead.
- Balance in the posture for 5-10 breaths, then releases the foot and swap legs.
To get into the triangle position, stand with your legs apart and bend sideways to reach the floor with the right hand over the respective leg.
It stretches the abdominal organs, promotes digestion, strengthens the muscles, and removes excess fat from the waist.
It can also help with the sadness and anxiety that most women experience throughout menopause.
- Take a posture with your legs wider than hip-width apart.
- Turn your right foot out 90 degrees and your left foot in 15 degrees.
- Spread your arms at shoulder level, palms facing down.
- Stretch the body to the side, lowering the right arm to reach the right ankle with the right hand.
- Extend the left arm upwards, softly twist the head to look at the right fingertips, and open the chest.
- Hold for five breaths before repeating on the opposite side.
Extended Side Angle Pose
This position relieves back pain, strengthens the legs, and increases joint flexibility. It also has soothing benefits on the abdominals and hips, which help to relieve menopausal symptoms.
- Take a comfortable stance with your legs apart.
- Turn your right foot 90 degrees to the right and your left foot 45 degrees to the right.
- Bend your right knee over your right ankle and stretch your arms shoulder-width apart, palms down.
- Place the right hand next to the right foot, extending the body sideways, and raise the left arm through the ear above the head.
- For five deep breaths, look up towards the extended fingertips overhead while holding the side-stretch.
Crossing the legs raises blood supply to the reproductive organs while decreasing blood flow to the legs.
Also, it expands the chest and lowers the head below the heart, allowing more blood and oxygen to reach the brain and soothe the nerves. As a result, it is incorporated into yoga for menopause.
- Lie on your back with your knees bent and your feet on the floor.
- Cross your legs in a lotus position and place them on the floor to relax your entire body.
- Place your hands on the hip crease, and your elbows pointed to the floor.
- Raise the chest slightly, elevate the upper back, and head off the floor by gently pressing the elbows.
- Lower the crown of the head to the floor.
- Extend your arms to grip your big toes while keeping your elbows on the floor and looking forward.
Legs up the wall
It is a very soothing position since it promotes blood circulation and relieves muscular stress. In addition, you may do this pose to treat other menopausal symptoms such as sleeplessness, anxiety, stress, etc.
- Lie on your back with your hips closer to a wall.
- Place your legs against a wall by lifting them.
- Begin slowly walking your heels up the wall until your hips, lower back, and middle back rise up.
- Support yourself by placing your hands on your back.
- Hold the position for at least 10 minutes.
It strengthens the back, arms, and legs in addition to aiding digestion and strengthening abdominal muscles.
In addition, it helps to relieve muscle cramps and aids in weight reduction. As a result, it is known as menstrual yoga.
- Lie on your back, bending your knees and placing your feet hip-width apart on the floor.
- Raise your legs and bring your bent knees to your chest.
- Wrap your arms around your knees, raise your head, and attempt to bring your nose to your knees.
- Maintain the position for 30-60 seconds.
Low lunge is an excellent yoga posture for menopause because it is a powerful hip-opener that stretches the hip flexors and psoas muscles. As a result, it helps to strengthen the upper thighs and lower back.
Furthermore, the low lunge promotes breathing in menopausal women by stretching the chest muscles, relieving stiffness and physical fatigue.
Other symptoms of menopause, such as indigestion, high blood pressure, and slow metabolism, are alleviated by practising this position.
- Step your right foot forward between your hands from the down-dog position.
- Lower your left knee to the floor, allowing the top part of your foot to slide back.
- Inhale and elevate the arms above the head, opening the chest, while keeping the hips square.
- Bring your back into a slight backbend and look up towards your thumb.
- Exhale, lower your hands to the floor, and return to the downward-dog position.
It promises to naturally relieve headaches, sleeplessness, back pain, tiredness, stress, anxiety, high blood pressure, and menopausal symptoms.
In addition, the dolphin position has a low difficulty level and action, indicating that you should include it in your sequence of yoga poses to obtain rapid relief from menopausal symptoms.
- Stand with your feet hip-width apart.
- Keep your arms stable, elbows bent at 90 degrees, and hands at shoulder level.
- Bend your knees and squat down to lower your body parallel to the floor.
- Lower yourself so that you can touch the floor with both palms flat on the floor.
- From this position, jump back to stand straight again.
- You should aim for three sets of 10 reps each daily.
Menopause symptoms that the above yoga poses will relieve.
- Menstruation irregularity or absence of menstruation
- Hot Flashes
- Pain and exhaustion
- Anxiety, irritability, and mood swings
- Increase in blood pressure
- Sweating during the night and inability to sleep
- Weight gain due to slowed metabolism
- Changes in sexual cravings, vaginal dryness, and urinary problems
- Physical changes, such as acne, skin dryness, hair loss, and so on.
How does yoga help relieve these symptoms?
Yoga can bring the body back to its natural state of equilibrium by removing excess toxins and stress from the body.
The practices recommended in yoga will help remove excessive stress, bringing the body into a state of relaxation.
Once the source of the problem has been identified, yoga can offer ways to change it. It includes breathing techniques that enable you to centre your mind and body, increase your energy levels, and promote general well-being.
In addition, yoga teaches you how to connect with yourself and others through meditation, enabling you to understand your internal processes.
Yoga also promotes flexibility by strengthening your muscles so that they can withstand pressure. It will help you relax, which in turn can relieve stress. It is a great way to improve your flexibility and exercise for the body.
It brings you closer to your body and mind so that you can experience a harmonious state. Techniques used in yoga promote harmony, balance, and peace, all very useful for menopause.
Another benefit that yoga offers during menopause is that it builds strength in the body through regular exercise. In addition, regular exercise allows your body to release endorphins, which are natural chemicals that provide positive feelings to the body.
If If you are suffering from menstrual pain, here is a list of yoga poses for mensuration pain relief that may help decrease the severity of your symptoms.
Menopause must be treated with the best treatment possible. This way, you will be able to get rid of all of your menopausal symptoms without experiencing any side effects.
Nobody wants to feel symptomatic, especially when it has an impact on their life and health.
Yoga can be a great way to treat menopause, and we have given you the best yoga exercises you might consider.
I hope you will give yoga a try and share your experience with us.