6 Best Yoga Poses to Relieve Menopause Symptoms

yoga poses to relieve menopause symptoms

Menopause comes with fluctuating hormones which can mess up the sleep cycle, make you put on belly fat, and cause irritability. However, yoga is there to help you out. Practicing yoga can cut down hot flush almost by 31%. Here are some of the poses you can practice.

1. Standing Forward Bend

standing forward bend pose for menopause

How to Do:

  • Stand straight and keep your feet a hip-distance apart, parallel to each other.
  • Place the hands on the hips and you while inhale reaches your head up facing the ceiling.
  • When you are exhaling, hinge at hips and touch the feet or the floor. The torso needs to be sticking to the legs.
  • Shift your body weight a little on the feet balls.
  • Come out of the pose, slowly.

Number of Repetitions: Do this 5-10 times.

How it Helps: It reduces fatigue, anxiety, and also the symptoms of menopause.

[ Read: Yoga Poses to Cure Endometriosis ]

2. Easy Pose

easy pose for menopause

How to Do:

  • Sit cross-legged on a mat.
  • Keep the spine straight and close your eyes.
  • Take in 3 deep breaths.
  • Start to open the legs and then stand up, slowly.

Number of Repetitions: Do this for 3 deep breaths.

How it Helps: It helps in reducing anxiety and stress that is caused by menopause.

[ Read: Yoga Poses to Treat PCOS ]

3. Warrior Pose II

warrior pose II for menopause

How to Do:

  • Stand straight and then take your left leg back by 4 feet. Bend the right knee.
  • Now, raise your arms sideways to the shoulder height. Make sure that it is parallel to the ground.
  • The palms have to be facing the ground.
  • Raise the hand by some inches and hold this pose for 10 seconds.

Number of Repetitions: Do this whole this 5 times holding the pose for 10 seconds.

How it Helps: It stimulates the abdominal organs and relieves backaches. The pose is therapeutic for infertility and menopause symptoms.

[ Read: Yoga Poses to Ease Menstrual Cramps ]

4. Side Angle Pose

side angle pose for menopause

How to Do:

  • From your previous pose, you have brought in the right elbow downwards to the right knee.
  • Extending your left hand inside right shin as the chest faces the floor.
  • Bend the left elbow up towards the chest and hold this position for 10 seconds. Breathe in slowly while in the pose.
  • Return to position, slowly.
  • End the pose by bringing the shoulder back and also the feet together.

Number of Repetitions: Do this 5-10 times holding the pose for 10 seconds.

How it Helps: It is good for stretching the spine and the stomach and it also stimulates the abdominal organs.

[ Read: Yoga Poses for Irritable Bowel Syndrome ]

5. Bridge Pose

bridge pose for menopause

How to Do:

  • Lie down on the floor. Bend the knees and place your feet on the mat. Your feet have to be a hip-distance apart.
  • While lifting up the hips towards the ceiling and inhale.
  • Now, interlace the fingers as you press forearms on the mat.
  • Hold the position for 5 slow and deep breaths.
  • While exhaling comes back to position.

Number of Repetitions: Do this 10 times holding the pose for 5 breaths.

How it Helps: It can massage the abdominal organs and can eliminate the symptoms of menopause.

[ Read: Yoga Asanas for Hormonal Imbalance ]

6. Supine Twist

 supine twist pose for menopause

How to Do:

  • Lie down on your back and bend the knees. The soles of the feet have to be on the floor as the knee points towards the ceiling.
  • Lift up your hips by pressing on the feet and shift it around an inch towards the right.
  • Exhale and bring your right knee towards the chest. While you do this, extend the left leg on the floor. The left foot needs to be flexed all through the pose and then inhale.
  • Exhale again and then cross the right knee over your body’s mid-line to floor towards the left side. The right will be stacked over the left.
  • Stretch out the right arms on the right side and keep it in line with the shoulder. Place the left hand on the right knee.
  • Also, turn the head towards right and look over the shoulder.
  • Exhale and release the left knee and the right shoulder to the floor.
  • Maintain the pose for 5-10 breaths and then come out of it.

Number of Repetitions: Do this 5 times holding for 5-10 breaths.

How it Helps: It is a relaxing pose and can help with digestion. The pose is also known to improve menopause symptoms.

If you practice these yoga poses regularly, you will be able to see improvement in no time. However, make sure that you move from one pose to another without taking any breaks in between.

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