Yoga for menopause: 7 poses that can help

Just In

Menstruation is a mark of new beginnings in women’s lives and at the start of the experience one could feel and go through hormonal changes. A natural phase, when menstruation takes an end is called menopause. It brings about significant hormonal changes which lead to various physical and emotional symptoms. These signs may include hot flashes, mood swings, sleep deprivation, and joint pain. To relieve this pain, yoga for menopause can be a holistic approach with a gentle way to ease the transition. This article explains the poses for menopause and their respective benefits to manage the symptoms of it.

Why do yoga for menopause?

Yoga is a holistic solution that consists of physical postures, breath control, and meditation. During menopause, yoga offers several benefits:

  • Minimises Hot Flashes: Regular yoga exercises can help balance the endocrine system, reducing the amount and intensity of hot flashes and night sweats.
  • Better Sleep: Yoga provides relaxation and overcomes the illness of insomnia, helping to establish more regular sleep patterns.
  • Manages Weight: Consistent yoga practice can help maintain a healthy weight by boosting metabolism.
  • Overcome Mood Swings: Yoga’s emphasis on mindfulness and breath control can reduce anxiety, depression, and mood swings by giving mental clarity and emotional stability.
  • Stronger Bones: Weight-bearing postures in yoga help boost and balance bone density, reducing the risk of osteoporosis.
  • Supports heart Health: Yoga improves circulation, lowers blood pressure, and enhances cardiovascular health.
  • Promotes Flexibility and Strength: Yoga postures revamp flexibility, muscle strength, and joint health, which can help mitigate menopausal joint pain.

Try these poses in yoga for menopause

Himani Shokhand

So far, we have explicated the benefits of yoga. Veteran Himani Shokhand, Senior Consultant of Yoga in Morarji Desai National Institute of Yoga, New Delhi, says, “Surya namaskar improves self-confidence and decreases nervousness, anger, and tiredness. They have a powerful effect on the neuroendocrine system, allowing fresh oxygenated blood to flow to the glands in the head and neck’’. Here, we have sort out 7 yoga exercises:

Surya Namaskar

Also known as ‘Sun Salutation’, one of the highly practiced exercises for menopausal women, this comprises a series of 12 yoga postures:

  • Pranamasana (Prayer Pose): Start by standing at the edge of your mat, joining hands in prayer position.
  • Hastauttanasana (Raised Arms Pose): Slowly inhale, raise your arms, and arch back.
  • Uttanasana (Standing Forward Bend): Now breathe out, bend forward, hands to the floor.
  • Ashwa Sanchalanasana (Equestrian Pose): Inhale and step your right leg back and lift your neck.
  • Dandasana (Plank Pose): Exhale and step left leg back and, keep your body in a straight line.
  • Ashtanga Namaskara (Eight-Limbed Pose): Now lower your knees, and chest, and touch your chin to the floor.
  • Bhujangasana (Cobra Pose): Slowly inhale and, lift your chest and look up.
  • Adho Mukha Svanasana (Downward Dog): Gradually exhale and lift your hips, and form an inverted V.
  • Ashwa Sanchalanasana (Equestrian Pose): Inhale and put your right leg forward.
  • Uttanasana (Standing Forward Bend): Breathe out and step left leg forward and bend forward.
  • Hastauttanasana (Raised Arms Pose): Keep inhaling, rise, arms up, and arch back.
  • Pranamasana (Prayer Pose): Return to the start position and exhale in the prayer position.

Halasana

Also called Plow Pose, helps revive the thyroid and parathyroid glands, balancing hormonal imbalances that often happen during menopause. By maintaining a good flow of blood circulation and calming the nervous system, Halasana can reduce stress, anxiety, and insomnia. “High Blood Pressure (BP) and vertigo patients should avoid this practice” says Himani. Steps to follow: Start by lying flat on your back, then slowly raise your legs over your head, maintain this straight position for a while and breathe thoroughly.

Naukasana

This yoga pose is also called a Boat Pose. It specifically revives the abdominal organs, improving digestion and aiding bloating, and is the best yoga for menopause belly fat. The pose needs focus and balance, which can lessen stress and anxiety, enhancing mental clarity and emotional stability. Himani cautions “Chronic spinal disorders & Abdominal Hernia patients should avoid this practice”. Steps to follow: Extend and stretch your legs at a 45-degree angle up from the floor, keep the torso at a similar angle and continue breathing, now, try to keep the back straight. Finally, make sure to keep the arms parallel to the legs.

Sarvangasana

Also, namely Shoulder Stand, is highly beneficial for menopausal women, as it is known to stimulate the thyroid and parathyroid glands. Additionally, reducing menopausal symptoms like hot flashes and mood swings. “Patients with high blood pressure (BP) & neck pain (Cervical disorder) should avoid this practice” says Himani. Start by lying down on your back, then raise your legs slowly up to a 90-degree angle to complete this pose. Your body should make a straight line slightly bent if possible as you lift your buttocks, legs, abdomen, and chest.

Trataka

Trataka, or yogic gazing, comprises of deep focus of the eyes on a single point or object, often a candle flame. This practice can help women experiencing menopause by mitigating stress and anxiety, which are common during this transition. Not recommended to patients who have serious eye disorders, glaucoma, and high myopia. Steps to follow: Sit comfortably and relaxed, start focusing on the object by placing a candle or a dot at eye level. Now gaze at the object steadily without blinking. After a few minutes, close your eyes and try to visualize the object in your mind. Repeat the process.

Prasarita Padottanasana

Also called Wide-Legged Forward Bend, is beneficial in its element. This pose helps in better blood circulation, reduces anxiety and stress, and provides strength and flexibility. Himani warns “avoid over-stretching of legs while practicing this pose”. Steps to follow: First, stand with feet wide apart. Place your hands on your hips, and inhale deeply and slowly. Now, exhale, hinge at hips, and fold forward gradually. Place the hands on the floor or beside your ankle. Keep the spine long and straight. Hold, breathe deeply and then rise gently and inhale gradually.

Pascimottanasana

Also called Seated Forward Bend, it offers multiple benefits such as enhancing flexibility, mitigating stress, and improving digestion among many other benefits. Individuals having back pain patients should avoid this practice. Steps to follow: First, sit with your back straight. Now, lift your arms. Extend and straighten your legs forward to start. Breathe out deeply as you bend forward slowly. Try to touch your toes with your arms. Now hold it for thirty seconds. Keep breathing.

The practice of yoga during menopause presents a holistic method for effectively managing the physical and emotional complicacies of menopause. These poses empower women to navigate this stage with wisdom and inner strength. Through the incorporation of restorative, surya namaskar, and several other yoga practices, in conjunction with pranayama techniques and meditation, individuals can attain equilibrium, enhance their overall well-being, and optimize their quality of life.

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

History
First published on:

Disclaimer
Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can further read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

More in

Questions
Fact Check
Interviews
Stories
Videos

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

More in

Questions
Fact Check
Interviews
Stories
Videos

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

Disclaimer: Medical Science is an ever evolving field. We strive to keep this page updated. In case you notice any discrepancy in the content, please inform us at [email protected]. You can futher read our Correction Policy here. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website or it's social media channels. Read our Full Disclaimer Here for further information.

- Advertisement -spot_img
Team Editorial
Team Editorial
The internal editorial team of THIP Media is responsible for researchimg, writing, rewriting, editing content and also liaisoning with expert medical professionals to get the content reviewed or co-authored. Check out the members of the Internal Editorial Team on our Team Page.
Read More