Gentle Yoga Poses For Menopause


Menopause is a natural and normal process that occurs due to aging. It refers to stopping bleeding without any outside stimulus, such as any medical condition or medications.

Let’s know more about it.

What happens during menopause?

Menopause can cause various changes in your body due to the decreased production of progesterone and estrogen hormones. One can experience symptoms such as vaginal dryness, weight gain, or hot flashes along with thinning anti-inflammation of the vaginal tissues, which can lead to uncomfortable intercourse.

It can further lead to the risk of having osteoporosis; thus, we recommend consulting with a doctor once you start having any of the above symptoms.

What are the 3 stages of menopause?

Those women who undergo natural menopause without any medication or surgery might face it in three stages.

1. Perimenopause:
This stage occurs eight to ten years before menopause i.e., around the age of 40s. It occurs when the ovaries start to produce estrogen hormone in lesser quantities.

This stage continues until one reaches the final stage, i.e., menopause. The release of estrogen is the lowest in the final two years of this stage, and people might experience several menopause symptoms. The only difference is that one can get pregnant during this time as the menstrual cycle continues.

2. Menopause:

This is the period when a woman completely stops having menstrual cycles and reaches a stage where the ovaries produce no amount of estrogen.

3. Postmenopause:

This is the period after the twelve consecutive months a person goes without having a menstrual cycle. In this phase, one might experience several menopausal symptoms that can cause a lot of discomfort.

Yet, for some people, the symptoms of menopause, such as having hot flashes, can ease up a lot, and a woman can experience some relief or experience the symptoms of menopause long after they have it.

Since the body produces little estrogen, the risk of getting various health issues increases in this stage, including osteoporosis, heart diseases, etc.

Can periods stop suddenly in menopause?

Even though menopause occurs between 45 to 55 years of age, it is still not definitive. Periods become less frequent over time before reaching menopause, but in some cases, they can stop suddenly too.

Some women can have it before the age of 40, which we call premature menopause. It is a major concern for many women, and they are always seeking answers on how to stop early menopause.

What is menopause?

When a woman goes almost as long as twelve consecutive months without menstruation, it can be assumed that the woman has reached menopause. It generally occurs in their late 40s or early 50s.

Symptoms of menopause

• Hot flashes
• Night sweats or cold flashes
• Vaginal dryness
• Urinal urgency
• Difficulty sleeping
• Emotional changes
• Dry skin, dry eyes, or dry mouth.

All the above symptoms can make you uncomfortable and irritable.

If you want to know how to cure menopause symptoms and cope with the changes, we have listed some yoga for menopause.

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Especially yoga for menopause weight loss has helped women shed off the extra weight they generally put on during these stages.

Yoga Poses for Menopause

We have listed yoga poses and the steps for women struggling with this huge bodily change.

1. Cat/Cow Pose

Marjariasana or Cat stretch - yoga for menopause
  • Start with a tabletop pose and with a neutral pose
  • Now draw your lower belly towards the mat and lift your chest and chin upwards, gazing towards the ceiling while inhaling. (cow pose)
  • Now while exhaling round your spine towards the ceiling, keep your head down. (cat pose)
  • Broaden your shoulder and keep them away from your ears. 
  • Repeat the same for 5-20 minutes, and then rest by sitting back on your heels while keeping the torso upright.

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2. Adho Mukha Svanasana (Downward Dog Pose)

All three poses of Adho Mukha Svanasana or Downward-facing Dog Pose - yoga poses for menopause
  • Kneel, keeping hips-wide distance between your knees. Place the hand a little bit ahead of your shoulders. Spread your palms on the floor. Curl your toes a little.
  • While exhaling, gently lift your hips, take the knees up from the floor, and keep your face down. Keep your elbows and knees in the position for 3 breaths.
  • Then one needs to stay on their palms and knees. The final pose needs one to form a mountain pose putting force upon the palms and toes. This pose should be maintained for a complete ten minutes.
  • Go back to the sitting pose and relax

Repeat this pose 3-4 times a day.

3. Bhujangasana

All three poses of Bhujangasana or Cobra Pose - how to stop early menopause
  • Place your palms flat on the ground and bend your elbows.
  • Praise your elbows right beside your elbows.
  • Look straight down at the mat and keep the public bines anchored to the floor.
  • While lifting the chest, keep your ribs on the floor and inhale.
  • Roll your shoulders back and keep elbows at the side constantly.
  • Keep the neck neutral and hold the position. Exhale while releasing the pose.

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4. Extended Triangle Pose

All three poses of Extended Triangle Pose - how to cure menopause symptoms
  • Keeping the right thigh muscles engaged, one needs to draw the right femur into the socket.
  • The right hand should then be moved towards the front of the room and brought back down to the shin or ankle. 
  • As one opens the chest, the left shoulder should stack on the right one with left fingers reaching towards the ceiling. Then turn your head towards the left fingers. 
  • Turn your gaze to the left fingertips and draw the right thigh upward.
  • This pose should be held for four to five breaths.
  • Release the pose slowly and repeat with the left leg.

5. Shoulder Stand

Sarvangasana or Shoulder Stand - yoga for menopause weight loss
  • One first needs to lay straight on the back.
  • Then you need to lift both the legs up towards the ceiling to a 90° with toes pointed.
  • The legs and waist should be lifted so that the force should only be on the shoulders and head. Slowly bring the legs towards the head and lift the waist.
  • Try to form a straight line with the legs, chest, and abdomen.
  • Both hands should be placed behind the waist for support and the chin against the chest. One needs to remain in this pose for 30 seconds.
  • Slowly come back to the starting pose while exhaling. Repeat it twice or thrice.

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7. Bridge Pose

final pose of Setu Bandhasana or bridge pose - yoga for weight loss
  • The person must lay straight on the back with knees bent and feet flat on the ground.
  • The feet should be directly under the knees. One foot should be at a hip-width gap from the other.
  • Palms should be stretched on the floor with arms laying completely straight on the side. Knees should also be kept hip-width apart.
  • Inhale, and by applying force upon the palms, first lift your hip, then the waist, and finally the chest.
  • Hold the position and keep breathing. Hold it for 4-5 breaths and release slowly.

The above-given yoga pose can help one with menopause and are great poses of yoga for weight loss. Try them at home and see the change yourself but be patient while doing so as it will take some time to show the results.


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