12 Top And Best Yoga for Menopause

Yoga for Menopause

Yoga for Menopause

Menopause occurs when a woman’s menstrual cycle stops permanently. It is usually associated with hormonal and physical changes. These changes may occur gradually or suddenly. Menopause is a natural process in a woman’s life cycle. This is not a disease, but reaching a new stage. If you’re going through menopause, you may be feeling the effects of hormone fluctuations. You can get relief from menopause symptoms through yoga. Let us know in detail the method of doing yoga for menopause.

Top And Best Yoga for Menopause:

Menopause symptoms include irregular menstruation, changes in sexual desire, hot flashes, vaginal dryness and urinary problems, mood swings, sleep problems, palpitations and back pain, etc.

Yoga for menopause is all about staying calm and collected. You want to keep your nervous system balanced and use exercises to maintain strength without overheating the body.

The following yoga poses can help you balance hormones and reduce menopause symptoms after menopause. Let us know in detail about how to do this yoga.

(Also Read: 11 Top And Best Yoga For Hips and Thighs)

1. Chakravakasana Or Cat Cow Yoga Pose:

Cat and Cow Pose The combination of these two poses move your spine through a range of motion, affecting both the front and back of the spine. When you round the back in Cat Pose, you stretch the part of the body that is related to the parasympathetic nervous system. This yoga pose massages the joints and tissues around your spine keeping them soft, supple, and youthful.

Steps To Do:

  • To do this asana, rest your knees on a yoga mat and place both your hands on the ground.
  • Keep your torso parallel to the floor.
  • Now while inhaling, move your head backward and your chin up.
  • After this, while exhaling, lower your head and try to touch your chin to the chest.
  • Exhale again and straighten your head.
  • Do this asana for at least 1 to 3 minutes.

2. Utthita Ashwa Sanchalanasana Or Lunge Pose:

The lunge pose stretches the hip flexors and hip muscles. The hip muscles connect the lower back to the upper thighs. Lunge pose helps you in reducing the problem of menopause.

Steps To Do:

  • To do this yoga, spread a yoga mat stand straight on it, and keep both your hands straight.
  • Now place your right leg forward and bend it at the knee.
  • Straighten your left leg backward.
  • Now place both your hands on your waist and take a deep breath.
  • After remaining in this position for a few seconds, repeat this entire action with the other leg.

(Also Read: 5 Best Yoga To Cure Navel Displacement)

3. Salamba Bhujangasana Or Sphinx Pose:

Salamba Bhujangasana yoga can be beneficial for you in the problem of menopause. This is chest-opening yoga and this yoga also stimulates your nervous system.

Steps To Do:

  • To do Salamba Bhujangasana yoga, first spread a yoga mat on the floor and lie down on your stomach.
  • Bend both your hands at the elbow and place them on the floor.
  • Keep your arms overhead and both your legs straight, pressing all your toes into the floor.
  • In this position, the upper part of your waist will remain above the floor.
  • Do this yoga regularly and you will get relief.


4. Sarvangasana Or Shoulder Stand Pose:

Women suffer from depression during menopause. This asana helps in reducing the problem of depression as well as mood swings caused due to hormonal changes.

Steps To Do:

  • To do Sarvangasana, lie down straight on the back on the ground.
  • Keeping the legs joined together, slowly lift them upwards.
  • Keep your elbows on the ground and support your waist with both hands.
  • Keep the part of the legs above the waist straight.
  • Keep your head on the ground.
  • Stay in this position for at least one minute.
  • By gradually practicing, the period for doing this asana can be increased.

(Also Read: Vajrasana Yoga Immediately After Having A Meal)

Adho Mukha Virasana

5. Adho Mukha Virasana or Downward Facing Hero Pose:

This is the best yoga to reduce the symptoms of menopause. This forward-facing hero Pose stretches the inner thighs, stretches the spine, calms the mind, and calms the nervous system. It also rejuvenates the pelvic area. If your thighs are tight or you have knee problems, you can place a folded blanket behind your knees.

Steps To Do:

  • To do this yoga, spread a yoga mat and sit on it in Vajrasana or kneel.
  • Now slowly bend your head and keep it on the ground.
  • Place both your hands straight in front of the floor.
  • Try to stay in this asana for at least 2 to 3 minutes.

6. Tadasana or Mountain Pose:

By doing Tadasana, breathing remains balanced and it also provides strength to your legs. This asana can give necessary stretch to the muscles.

Steps To Do:

  • To do this easy thing, first of all, you stand up.
  • Keep in mind that while doing this Asana, the waist and neck should not bend.
  • Now raise both your hands and slowly pull them in.
  • Do this asana for 2-4 minutes and then slowly come back to the normal position while exhaling.

(Also Read: Is It Safe To Do Yoga During Periods?)


7. Padangusthasana or Big Toe Pose:

Padangushthasana yoga helps reduce the symptoms of menopause. This is quite a simple asana.

Steps To Do:

  • To do it, you need to lean forward and hold the toes with your hands.
  • When you bend forward, it promotes blood circulation as well as adequate oxygen to your head.
  • To do Padangusthasana, first of all, stand straight on a yoga mat.
  • Keep both your feet close together and straighten both your hands upward.
  • Now slowly bend forward and down from the waist and try to touch the toes of your feet with both your hands.
  • Stay in this asana for 60 to 90 seconds and then come out of the asana.

Adho Mukha Svanasana

8. Adho Mukha Svanasana or Downward-Facing Dog Pose:

Downward-facing dog yoga can reduce the problem of menopause. Also known as Downward Facing Dog Pose this asana helps in relieving fatigue, back pain, and stiffness.

Steps To Do:

  • To do this asana, first spread a yoga mat and stand straight on it.
  • Keep a little distance between your two legs.
  • Now keep bending forward and keep both your hands on the ground.
  • Move both feet away from the hands so that your hands and spine come in a straight line.
  • In this, a 90-degree angle will be formed between your leg and chest.
  • Do the downward dog posture for one or two minutes.

(Also Read: 7 Top And Effective Yoga For Slip Disc)

Viparita Karani

9. Viparita Karani or Legs-Up-The-Wall Pose:

Viparita Karni Yoga is a very beneficial yoga for menopause. This asana creates a feeling of peace in your mind and body. Viparita Karni Yoga Asana looks difficult but it is a strengthening posture.

Steps To Do:

  • To do this asana, first spread a yoga mat and lie down straight on it with your feet towards the wall.
  • Raise both your legs place them on the wall and keep your back on the ground.
  • In this position, a 90-degree angle will be formed at your waist.
  • Keep both your hands straight on the floor.
  • Remain in this posture for 5 to 15 minutes.

10. Paschimottanasana Yoga or Seated Forward Bend Pose:

Paschimottanasana Yoga is effective in reducing the symptoms of menopause. It is also an easy pose that has many other benefits. This asana calms the mind and provides relief from stress.

Steps To Do:

  • To do Paschimottanasana, spread a yoga mat in a clean place and sit in Dandasana with both legs straight in front.
  • Raise both your hands and straighten them.
  • Now slowly bend forward and hold the toes of your feet with both your hands.
  • Place your head on your knees.
  • Do this asana for 20 to 60 seconds.

11. Sukhasana or Easy Pose:

By practicing Sukhasana one experiences physical and mental peace. This asana is done before starting yoga so that the breathing process can be controlled.

Steps To Do:

  • To do this asana, spread a mat on the ground and sit cross-legged.
  • Close your eyes place your palms on your knees and take a deep breath.

(Also Read: Top 9 Effective Yoga To Increase Oxygen Level In Blood)

12. Uttanasana:

If your hair has started falling after menopause, then you should practice Uttanasana. This improves blood circulation in the head, which can stop hair fall. This yoga asana can calm the mind and also remove stress. Its regular practice can provide relief from stomach-related problems.

Steps To Do:

  • To do this easy exercise, stand straight on the yoga mat.
  • Bring both your legs closer.
  • Now take a deep breath and move your hands above the head.
  • While exhaling, bring the hands downwards.
  • Now try to touch the toes of your feet with your hands.
  • During this, your legs should not bend from the knees.
  • After remaining in this state for some time, gradually comes back to a normal state.
  • You can repeat this process 3-5 times.


You won’t officially enter menopause until you miss a period by more than a year but in my opinion, perimenopause, which can start as early as age 40, is a defined period. Perimenopause is the transitional stage before menopause and has characteristics that are similar to the onset of puberty, including a changing body, fluctuating moods, and even pimples. Your body is in the midst of a huge transition, but like everything in life, this time will pass quickly.

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