6 Yoga asanas for Menopause

Menopause is a time when women experience an array of symptoms. These include hot flashes, insomnia, weight gain, digestive issues, and imbalance. It helps alleviate these problems, so it is essential to practice yogic exercises. Yoga can also help you overcome depression and anxiety.

In addition to easing symptoms, yogic exercise helps prevent problems related to menopause. For example, it can prevent osteoporosis and backaches. Besides, yoga reduces stress and tension, both common problems during menopause.

Aside from the physical effects of menopause, a woman can also suffer from emotional and mental disorders. Practicing yoga can help a woman deal with these issues. By practicing yoga, you can learn to appreciate yourself and stay present during this challenging time.

Supta Baddha Konasana

Yogasvi Image

Supta Baddha Konasana is a relaxing, meditative yoga pose that can help you overcome menopause. This pose stimulates the hormonal glands and encourages deep breathing. It stretches the front and back body, reducing the stress on your muscles.

Supta Baddha Konasana helps improve blood flow and oxygen flow to the kidneys and ovaries. The stretch also strengthens the pelvic region, which can reduce the chances of urinary problems. For optimum benefit, you should practice the pose under the supervision of a certified yoga instructor. Avoid doing this pose when you have knee pain or lower back problems.

Aside from its therapeutic benefits, Supta Baddha Konasana also soothes the reproductive system and improves circulation. It’s especially beneficial for pregnant women and women with urinary disorders. Menopause is when many women experience various physical and emotional changes. It can help reduce the intensity of these changes and can promote a healthy, happy lifestyle.

Adho mukha Svanasana

Adho Mukha Svanasana Pose

Adho Mukha Svanasana is a yoga asana that is especially popular among women. It is because of its relaxing and balancing effect on the body. Practicing this yoga asana helps women eliminate the uncomfortable symptoms of menopause. It also increases blood circulation. As a result, the body becomes fit and healthy. The stretch of the pose can also help relieve back pain.

Other benefits of the Adho Mukha Svanasana include increased flexibility and strength. You can also learn the asana at any age. Start with simple steps if you want to learn how to do Adho Mukha Svanasana. First, you should make sure that you have a comfortable surface to stand on. In addition, you should also avoid tension during the exercise.

Next, you should take eight breaths. After that, you can hold the pose for several minutes.
Before you begin the asana, you should stretch your hamstrings and quads. It would help if you also bend your knees. Once ready to start, you can place the crown of your head on a bolster. For additional support, you can use a folded blanket.

If you want to stay in the position for five to ten minutes, you can do so. It would help to switch to restorative poses when you are done with the asana. Some common symptoms of menopause are hot flashes, fatigue, night sweats, and weight gain. Changing hormone levels can also affect your mood and cause problems with sleeping.

Setu Bandhasana

SetuBandhasana also known as Bridge Pose, is an effective yoga asana for menopause. It helps cure symptoms like fatigue, insomnia, stress, and menstrual cramps. This pose will help balance your hormones while strengthening your back, legs, thighs, and hips.

The first step to this asana is ensuring your spine is lengthened. You can raise the tailbone and roll it forward towards the pubis. Once your tailbone is in the correct position, lift your heels off the floor. Next, stretch the upper part of your spine and your neck. If you feel any discomfort, stop doing the asana. Consult a certified yoga instructor if you have any questions.

After you have made your body relaxed, you can breathe deeply. Be careful not to roll your shoulders away forcefully. That may cause pain in the shoulder blade. Once your body is relaxed, you can stretch your legs, thighs, and feet. Your knees should be kept isometrically adducted. Try to stay in this posture for about 30 seconds.

Performing this asana will improve your blood circulation. It will also reduce fatigue and anxiety.
You can find all the variations of this asana by signing up for Yoga Base. In addition, it will help you plan your sequence of poses. You can do this asana on an empty stomach. However, you should avoid performing this asana if you are pregnant or injured. A knee injury is particularly harmful when doing this asana.

Supta Virasana

Supta Virasana is a pose in yoga that is used to reduce the pain and discomfort of menopause. It’s also known as the Hero Pose. Menopause is when women experience hormonal changes, which can cause high blood pressure, heartburn, osteoporosis, and night sweats. Practicing the following yoga poses can help you ease the symptoms of menopause.

Supta Virasana helps relieve pain and discomfort. This pose is best performed on an empty stomach. Make sure that you hold the pose for a short time. The pose also aids in lowering stress levels. In addition, it improves your body’s posture. You can also improve your digestion with this pose. Your abdominal muscles will soften and relax.

This pose is best done during the early morning hours. It will increase your energy and restore your circulation.
You can also adapt the pose to accommodate a broader range of fitness levels. Some modifications include elevating the hips or bending the knees. However, be sure to consult your physician before performing any changes.

If you are looking for a more relaxing, gentle version of this pose, you can try the inverted V. This pose stretches the back, legs, and arms. Be sure to use props to help you in this position. A pillow can be helpful. Also, ensure that you have a proper alignment, so you don’t hurt yourself. You can use a rolled-up blanket to reduce the stretch in this pose. But it would help if you were careful not to overstretch the quads.


Marjariasana also known as the Cat-Cow Stretch Pose, is one of the best for menopause. This stretch pose is designed to promote relaxation and improve blood circulation. It is also used to soothe digestive organs.

Many women experience a range of symptoms during and after menopause. These can include hot flashes, headaches, upset stomach, and insomnia. However, it has been shown to reduce these and other symptoms.

This pose helps women deal with the physical and emotional side effects of menopause. It can also relieve stress and anxiety. Yoga for women is also a great way to build self-esteem and confidence.

Prasarita Padottanasana

Prasarita Padottanasana (Wide legged forward bend pose)

The Prasarita Padottanasana is one of the most effective yoga asanas for menopause. This pose helps to regulate hormones and ease physical strain and fatigue. It is also an excellent relief from mental tension. This pose targets the vasomotor center.

It is believed to stimulate the endocrine system, essential for women to adapt to menopause. This yoga pose can ease headaches, lower back pain, and stress. In addition, it can relieve menopausal symptoms such as anxiety and depression.

It increases blood circulation and strengthens the abdominal muscles. They are also beneficial for mental health, as they lift the spirit and provide a sense of relief.


Yoga is a type of exercise that balances the endocrine and hormonal systems of the body. It can help alleviate some symptoms associated with menopause, including depression and anxiety.

One study found that yoga can significantly reduce the total number of menopausal symptoms. Women who participated in yoga reported that their quality of life improved. They also showed fewer symptoms and less fatigue than the participants in the control group.

Yoga may relieve some of the physical and psychological symptoms of menopause, although the evidence is insufficient. Moreover, more rigorous research is needed to support these results.


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