Women hit menopause between ages 45 and 55. Menopause is not a pleasant experience for most women as the estrogen and progesterone levels fluctuate during this phase. Women going through menopause deal with problems like upset stomach, digestive issues, fatigue, hot flashes, and emotional highs and lows. Hormonal fluctuations cause irritability among women. Admittedly, managing the symptoms of menopause can be challenging for women. However, Yoga is proven to be highly effective in treating menopausal symptoms. Practicing specific poses can eliminate pain or discomfort associated with menopause.
Yoga poses can prepare the body to adapt to hormonal imbalances. Restorative Yoga poses aid physical, mental, and emotional relaxation. Restorative Yoga poses are practiced at a slow pace and promote passive healing. Let’s look at different Yoga poses beneficial for women experiencing menopausal symptoms.
Yoga poses for stress relief, depression, hot flashes, and more.
Listed below is a mix of Yoga poses that can address various symptoms like stress, hot flashes, insomnia, mood swings, and depression.
1. Supta Buddha Konasana
Hot flashes increase the body temperature and lead to a rapid pulse rate. Cooling Yoga poses like Supta Buddha Konasana can balance the heat in the body. Supta Buddha Konasana is a restorative yoga pose that fully relaxes the body. It soothes the nervous system and relieves symptoms of stress, fatigue, and mild depression. Practicing this pose also helps release the tightness in the chest.
2. Adho Mukha Svanasana
Women who hit menopause struggle with fuzzy thinking and fragmented thoughts. This pose promotes deep breathing and enhances mental alertness by increasing blood flow to the brain. It will help free your mind from unwanted thoughts and better adapt to hormonal changes.
3. Prasarita Padottanasana
Women approaching menopause tend to develop irritability, nervousness, and anxiety. Prasarita Padottanasana is a forward bending pose that can help remove external distractions and release mental tensions. Stay in this pose for 30 seconds to 1 minute. This pose will strengthen and stretch the inner and back legs and the spine, tone your abdominal muscles, and calm your brain. Practicing this pose will equip your body to fight stress and burn off excess anxiety.
4. Salamba Sarvangasana
Increased progesterone levels during menopause can result in mood swings and depression. Salamba Sarvangasana stretches the shoulder and neck, improves digestion, and alleviates insomnia. Hold this pose for 10 deep inhalations and exhalations to obtain the desired results.
5. Janu sirsasana
Janu sirsasana is an effective stretch to ease tight hamstrings and calves. This pose is proven to provide relief from menopause symptoms. Hold this pose for 30 seconds to 3 minutes to benefit from a good stretch.
6. Setu Bandha Sarvangasana
Setu Bandha Sarvangasana stretches the chest, neck, spine, and hips. It improves blood circulation and alleviates stress and mild depression. Hold this pose for 30 seconds to 1 minute or 5 to 15 breaths. This pose calms the central nervous system and promotes alertness.
Menopause can be difficult for women as the body undergoes several changes during this phase. Yoga helps maintain hormone levels and induces deep relaxation. Restorative Yoga is gentle, meditative Yoga that involves props like blankets, bolsters, or blocks. The restorative yoga poses discussed in this article are effective in stabilizing hormones, enhancing mood, and relieving stress.
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