5 Yoga Poses For Menopause

Try these easy and effective yoga poses at home to manage the symptoms of menopause.

Try these yoga poses for menopause.

(Photo: iStock)

Menopause is a challenging phase in a woman's life. She goes through a lot of mental and physical changes during this time. Menopause is a phase in a woman's life when menstruation ceases and it is usually between the ages of 45 and 50.

Yoga can be really helpful to tackle the side effects or challenging symptoms of menopause like brain fog, digestive issues, hot flashes, stress, depression, etc. Serious issues like muscle loss and joint pain can also be managed with these yoga poses.

Here are a few easy yoga poses that might be effective to relieve the menopause symptoms and make you feel better.

1. Cat-Cow Pose 

The cat-cow pose is a gentle, simple pose that includes backbend stretches and helps mobilise the spine. This pose helps stretch your torso, shoulders, and neck.

This yoga pose focuses on various muscle groups like erector spinae, rectus abdominis, triceps, serratus anterior, and gluteus maximus.

You can follow these steps:

• Go on all fours.

• Your wrists go underneath your shoulders, and your knees will be placed underneath your hips.

• Make sure you balance your weight evenly on all fours.

• Breathe in and look up, let your stomach drop down towards the mat.

• Breathe out and tuck your chin into your chest, draw your navel towards your spine, and your spine should be arched towards the ceiling.

• Maintain focus while you practice this pose.

• Focus on releasing the tension in your body.

• Hold the pose for at least one minute.

2. Tree Pose 

This pose will give you a sense of grounding while helping you improve your balance and strengthen your legs and back.

If you want to practice the tree pose, follow these steps:

• Let your right foot be high up on your left thigh. Place the sole of the foot flat and firmly.

• Your left leg should be straight while you try to find your balance.

• Inhale deeply, and raise your arms over your head while bringing your palms together.

• Keep your spine straight and take a few deep breaths.

• Slowly exhale while bringing your hands down and releasing your right leg. Back in the standing position, repeat the same with the other leg.

3. Downward Facing Dog

This is one of the traditional yoga poses in which you bend forward. It can be restful and rejuvenating. This pose can help relieve back pain and sciatica. It helps manage imbalances and improves strength.

The pose focuses on muscles like the hamstrings, deltoids, gluteus maximus, triceps, and quadriceps. You should:

• Get on all fours.

• Your hands should be aligned under your wrists and your knees under your hips.

• Press into your hands, tuck your toes, and lift up your knees.

• Move your sitting bones slowly up toward the ceiling.

• Slightly bend your knees and lengthen your spine and tailbone.

• Your heels should be slightly off the ground.

• Press firmly into your hands and distribute the weight on both sides of the body.

• Pay attention to the position of your hips and shoulders.

• Your head should be in line with your upper arms and your chin tucked in slightly.

4. Bridge Pose 

The bridge pose helps regulate blood pressure. It calms the brain and alleviates stress. It is beneficial in managing mild depression and is good for abdominal organs, lungs, menstrual pain, fatigue, headache, and anxiety as well.

• Lie on your back, place your hands at your sides, bend your knees, and your feet should be flat on the floor close to your butt.

• Press into your feet while you lift your hips and torso to create a straight line from your knees to your shoulders.

• Hold the pose for up to 30 seconds, then lower your hips to the floor.

5. Sphinx Pose 

This gentle backbend pose strengthens the spine and buttocks. It helps relax your chest, shoulders, and abdomen.

It helps manage stress and focuses on muscles like erector spinal, gluteal muscles, pectoralis major, trapezius, and latissimus dorsi.

Follow the steps here:

• Lie on your stomach and extend your legs behind you.

• Make sure the muscles of your lower back, buttocks, and thighs are well-engaged.

• Place your elbows under your shoulders and your forearms on the floor and your palms facing down.

• Now gently lift up your upper torso and head.

• Slowly lift and engage your lower abdominals to provide support to your back.

• Lift up through your spine and out through the crown of your head, do not collapse on your lower back.

• Relax in this pose fully, while you remain active and engaged.

• Hold this pose for up to five minutes.