Menopause can bring a wide range of physical and emotional changes that affect daily life. From sudden hot flashes and disturbed sleep to mood swings and heightened anxiety, this phase can feel overwhelming for many women. Yoga offers a gentle, natural approach to managing these symptoms by calming the nervous system, improving circulation, and encouraging relaxation. Practising specific yoga poses regularly can help restore balance, reduce discomfort, and support overall well-being during menopause. Below are five effective yoga poses that may help ease common menopause-related symptoms.
1. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a refreshing, full-body pose that helps soothe the nervous system and release built-up tension. During menopause, stress and anxiety levels can rise, and this pose supports mental calm while improving blood circulation. Better circulation may also help reduce the severity of hot flashes and fatigue.
How to do it:
Begin on all fours with your hands placed shoulder-width apart and knees hip-width apart. Press firmly into your palms, lift your hips upward toward the ceiling, and slowly straighten your legs. Let your head relax between your arms. Hold the pose for 5 to 10 deep breaths, allowing your body to stretch and settle.
2. Child’s Pose (Balasana)
Child’s Pose is deeply calming and restorative, making it ideal for easing stress and emotional tension associated with menopause. It gently stretches the lower back and hips while encouraging slow, deep breathing. This relaxation response can help lower cortisol levels and support better sleep.
How to do it:
Kneel on the mat with your big toes together and knees comfortably apart. Slowly sit back onto your heels, folding your torso forward. Rest your forehead on the mat and extend your arms forward or alongside your body. Breathe slowly and deeply, holding the pose for 30 seconds to 1 minute.
3. Bridge Pose (Setu Bandhasana)
Bridge Pose gently opens the chest and hips while strengthening the back, which can help relieve lower back pain common during menopause. This pose also stimulates blood flow to the pelvic area and thyroid gland, supporting hormonal balance, improved energy, and emotional stability.
How to do it:
Lie on your back with knees bent and feet flat on the floor, placed hip-width apart. Press your feet into the mat as you lift your hips upward. Keep your shoulders grounded and chest open. Hold for a few steady breaths, then slowly lower your hips back down. Repeat for 5 to 10 breaths.
4. Cobra Pose (Bhujangasana)
Cobra Pose is energising and helps counter feelings of fatigue that often occur during menopause. By opening the chest and stretching the spine, it improves posture and circulation while gently stimulating the adrenal glands, which can support better energy levels.
How to do it:
Lie face down with your legs extended and the tops of your feet pressing into the mat. Place your palms under your shoulders. Inhale and slowly lift your chest, straightening your arms while keeping your pelvis grounded. Hold for 5 to 10 breaths, then gently release back to the floor.
5. Legs Up the Wall Pose (Viparita Karani)
Legs Up the Wall is a deeply restorative pose that promotes relaxation and emotional balance. It helps relieve tired legs, reduce stress, and calm the mind, making it especially helpful for managing insomnia and anxiety during menopause.
How to do it:
Sit sideways next to a wall and gently lower yourself onto your back. Swing your legs up so they rest against the wall, keeping your lower back comfortable on the floor. Relax your arms by your sides, close your eyes, and focus on slow breathing for 5 to 10 minutes.
