Yoga for Menopause

The menopause is an integral part of a woman’s life as it is a transition period that comes with multiple changes. There are numerous symptoms that accompany the menopause, such as anxiety, moodiness, hot flashes, and painful menstruation.

Yoga is an extremely effective way of treating menopausal symptoms. There are many asanas that can be done from the comfort of your home. Along with relieving the stress that comes with menopause, these Yogasanas can help in solving irritability, insomnia, and anxiety.


Sukhasan is a meditative pose that helps to a large extent in relieving stress and anxiety. Before you begin, make sure your stomach is empty and your bowels are clean.

How to Do It

  1. Start by crossing your legs on a mat in a position such that your heels touch your shins.
  2. Elongate your spine and keep your shoulders straight.
  3. Close your eyes and breathe deeply three times.
  4. Remain in the position for some time (between 10 and 30 minutes).
  5. Slowly open your eyes and stand up.


Uttanasana, also known as the standing forward bend pose, is extremely beneficial in boosting oxygen levels in your blood cells.

How to Do It

  1. Stand at the edge of the mat.
  2. Keep your feet hip-width apart.
  3. Your knees can be slightly bent.
  4. Now lengthen your hands and go back slightly. In the same motion come forward and touch your hands on the sides of your feet.
  5. You should breathe out while moving forward and try to tuck your chest in your knees.

Adho Mukha Svanasana

Adho Mukha svanasana, or the half dog pose, helps in relieving menopause symptoms like night sweats, mood swings, anxiety, and insomnia. It also can calm your brain function and is known to help relieve osteoporosis as well.

How to Do It

  1. Get on the floor on all fours using your hands and knees.
  2. Place your hands in front of your shoulders and your knees below your hips.
  3. Spread your palms and turn your toes inward.
  4. Exhale and lift your knees and pelvis off the floor.
  5. Stretch and keep the position intact while you push your thighs and stretch heels toward the floor.
  6. Keep your knees straight and slightly apart while your exhale through this step. Hold for 1–3 minutes.
  7. Bend your knees and go back to the same position.

Avoid this pose if you are pregnant, suffer from diarrhea, or if you have high blood pressure.

Setu Bandhasana

To a large extent, Setu Bandhasana helps in balancing blood pressure. Women going through the menopause are susceptible to blood pressure. This pose drops the ovaries, the uterus, and the belly in the pelvic bowl, which balances the hormones.

How to Do It

  1. Lie down in Shavasana (dead body pose).
  2. Raise your knees and bring your hips closer to feet by keeping some distance between them.
  3. Place your hands near thighs.
  4. Inhale and raise your hips upwards and place your hands over the head.
  5. Come back to the ground while you exhale and repeat the pose for 3–4 times.

This pose might take time to achieve; therefore, do not push yourself too much on the first day itself.

Supta Baddha Konasana

This pose is extremely beneficial during the menopause. It helps in freeing the abdomen, the uterus and the vagina from areas of tension thereby helping to reduce mood swings and depression.

How to do it:

  1. Sit on your heels and place knees on the floor. Spread your knees to hip level.
  2. Place two bolsters in front of you.
  3. Bend on the bolsters until your head is supported.
  4. Turn your head to one side and relax while you exhale slowly.
  5. Repeat on the other side.

How to Edit Your Wardrobe for the Menopause

When you are going through menopause, your body experiences many changes. You may experience hot flushes, bloating and even changes in your breasts. To combat these concerns, you can bring a few changes to your wardrobe:

  • Purchase light and airy clothing such as cotton pants to avoid hot flushes.
  • Buy some compression pants if you are experiencing any pain in your muscles as they are beneficial.
  • Make sure that your yoga leggings are high-waisted and well-fitted so that you can perform.
  • Ditch tight clothing for some time as bloating can cause a problem.

Thanks for reading and stay safe!


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