Yoga is a very good exercise and it has shown a great response towards health. There are many women who has found yoga to be supportive and restorative. This improves the undesirable side effects of menopause such as hot flashes, stress, depression, lack of sleep and more. In this article we are going to tell you Yoga for Menopause, so read this article carefully to get the complete information. There are specific yoga poses which relieves the menopausal indicators. As your body goes through all the menopause changes, it experience changes associated with age, such as degenerating points and muscle loss. Yoga can also reduce the emotional symptoms of menopause.

Different Yoga poses for Stress Relief, Depression, Digestion in Menopause

1. Shoulderstand (Salamba Sarvangasana)

The body will be placed in a bridge pose and it has to be started by lying down on the back in a mat. This will be done by lifting your hips off your mat and keeping the arms next to your body with palms facing down. The process has to begin by keeping the legs straight in the air by lifting one leg at a time. We have to make sure that we should not move or turn our head back and forth. We should fix our neck and gaze backward to avoid neck injuries.

This yoga pose is very good for menopause. It prevents diarrhoea, headache, high blood pressure and neck injury. Shoulderstand calms the brain and prevents stress and mild depression. The pose stretches shoulders and neck. This reduces fatigue, tons the legs and buttocks and alleviates insomnia.

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2. Marichi’s Pose (Marichyasana A)

Marichi’s pose has to be started by sitting on the mat with legs outstretched and toes pointing upward. Next, we have to bend the left knee and move it so that the foot is now resting on the mat. We have to then place the left shin behind or in the left armpit. We have to hold this for straight 30 seconds to 1 minute. Deep breathing while doing this pose is a must. There must be full inhalations and exhalations. We have to repeat this steps with another leg as well. This yoga pose is very beneficial for most of the people but should be avoided if the person has asthma and diarrhea. Marichi’s pose calms the brain and stretches spine and shoulders. It improves the digestion. This pose is a therapeutic application for flatulence, obesity and constipation.

3. Head to Knee Forward Bend (Janu Sirsasana)

The pose should be done by outstretching the legs in front. Next, we have to bend the right knee and move it so that the bottom of the foot touches the left thigh which forms a right angle with the left leg. There has to be a number 4 shape with the body. The belly button should be in line with centre of the left leg and we have to try to touch the head with the knee. The next progression is to have the arms streched out to grab the left foot for a further and deeper stretch. We have to keep this pose straight for 30 seconds to 3 minutes. The head to Knee forward bend streches shoulders, hamstrings and groins. It improves digestion and relieves the symptoms of menopause. It relieves anxiety, headache, fatigue and mild depression. A person suffering from diarrhoea, asthma should avoid this pose and should be avoided if there is pain in knees and knee bends.

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Yoga Poses for Menopause such as Hot Flashes

4. Reclining Bound Angle Pose (Supta Baddha Konasana)

In this pose, we have to bend the knees up and bring the bottom of the feet together and make a diamond shape between the legs. Then slowly, we have to drop the knees opposite from each other and lean backward. We have to lay the entire back to the mat and rest the knees on other blankets or blocks. We have to hold this position for 10 minutes and deeply breath when holding this pose. When the pose is done, we have to bring the knees together and roll onto the other side and slowly use arms to push off your mat to bring us back up to a seated position. As a result, the pose decreases tension in muscles and body and relieves fatigue by increasing energy levels. This streches the inner thighs, knees and groins. It relieves the symptoms of mild depression, menopause and stress.

5. Downward-Facing Dog (Adho Mukha Svanasana)

The pose begins by putting the hands and knees on the mat with the hips and knees lined up and hands should be under your shoulders. The toes should be curled and legs should be straightened as much as we can and push up with your hands. The heels should raise flat on the ground. Incase if it doesn’t, the heels should stay close to the floor as much as possible. As practice makes a man perfect, so with heels, it will be more flexible and heels will eventually connect to the floor. The head should drop down do that ears are lined up with the shoulders. This pose should be held for 10-20 seconds inhaling and excelling with each count. When it is done, we should push the body forward, and lower the knees, body and arms. This pose energizes the body and calms the brain. The pose prevents osteoporosis, releives headaches, insomnia and back pain. It improves digestion and is therapeutic for flat reel and sciatica.

6. Reclining Hero Pose (Supta Virasana)

The pose should be done by sitting on the mat with feet in front and buttocks against the support . The support should be pillows, blankets or cushions. While the knees touch the mat, then we should slide the fees to either side of the thighs. Then we have to lower the rest of the body and back either into supportive blocks or blankets. We must stay reclined to the position for 30 seconds. The pose helps in stretching abdomen, thighs, deep hip flexors (psoas), knees, and ankles and even strengthens the arches. It relieves tired legs and improves digestion. But this pose should be avoided if the person has back problems, knee or ankle problems.

Conclusion:

In last, I hope this article is sufficient enough to provide the information about Yoga for Menopause, and thanks for reading this article.

Yoga for Menopause