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6 Yoga Poses That Can Help Relieve the Symptoms of Menopause

6 Yoga Poses That Can Help Relieve the Symptoms of Menopause

Just when you think you don't have to deal with period problems anymore, along comes menopause and it is just as ruthless.

Dealing with menopause isn't exactly easy. From hot flashes, mood swings, and sweating to trouble sleeping and racing hearts, it can certainly make life a bit difficult, according to WebMD. But maybe it doesn't have to be that way. A visit to your gynecologist will give you an idea of how to go about dealing with this difficult phase in your life.

Here are six yoga poses that can help you naturally deal with and ease the various complications and symptoms that come with menopause.

1. Downward-facing dog

For reducing brain fog



 

How to: Get down on all fours with your wrists under your shoulders, your knees apart and slightly behind your hips with your toes tucked under. Then keeping your hands pressed into the mat, straighten out your arms and legs before raising your rear into the air. It should look like an upside-down "V". Slowly press your heels towards the mat and hold for a minute. If you feel you need support, rest your forehead on a blanket or bolster.

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Effect: This pose helps increase oxygen flow and circulation in your brain, making you more alert and reducing your brain fog. It also aids in increasing bone density and muscle strength.

2. Legs up the wall 

For increasing the quality of sleep



 

How to: Sit down on your mat with one side of your body grazing the wall. Then slowly raise your legs up against the wall while lowering your back and head to the floor. For comfort, you can use a bolster or pillow under your lower back. Breathe deeply and hold the pose for three to five minutes.

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Effect: If this pose if done before bed or in the middle of the night when you are unable to sleep restfully, it can help promote sleep and give you a better quality doze. You might wake up feeling refreshed.

3. Warrior II

For reducing fatigue and tiredness



 

How to: To begin, keep your feet parallel and one leg-length apart. Keeping steady, turn your right foot out at a 90-degree angle while turning your left foot inwards slightly. Maintaining a stiff forward-facing torso, bend your right knee so that your thigh is parallel to the floor and stretch your arms out to the side. Then turn your head to the right and keep your gaze steady just over your fingertips. Keep this pose for 20-30 seconds or three to five breaths. Slowly return to the original position before repeating with the opposite side. 

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Effect: This position can help battle the fatigue that accompanies menopause. It increases the circulation of your blood and builds your strength.

4. Seated wide angle

For reducing heavy bleeding



 

How to: Sitting on the edge of a folded blanket, keep your legs extended as wide as you find it comfortable. Then, keeping a straight spine, bend at the hips and walk your hands forward between your legs. Stop when the stretching you feel in the back of your legs becomes painful. Hold the position for as long as you can and place a bolster between your legs for support if you need it. 

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Effect: This position can increase circulation to the pelvis and lift and tone the uterus while reducing heavy bleeding.

5. Reclining twist

For reducing kidney malfunction and stress



 

How to: Lie on your back and bend your knees at a 90-degree angle. Then shift your hips to one side and allow your knees to fall on the opposite side. Keeping your upper body flat, spread your arms away from your body with your palms up and head turned away from your knees. Hold for however long you are comfortable before repeating with the other side.

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Effect: This position increases blood flow to the kidneys, whose function can start to deteriorate due to the lack of estrogen production, according to Science Daily. It also helps nourish and support the adrenal glands, both of which can be worn out by stress caused due to the various symptoms of menopause.

6. Reclining bound angle

For regulating hormonal imbalances



 

How to: Place a bolster under your head and back as you lie down with your knees bent and your feet flat on the floor. Bring the soles of your feet together and slowly let your knees fall out to the sides. Breathing deeply, rest in this position for at least a minute. If you feel any muscle tension in your legs, make sure to place some folded blankets under your thighs for support.



 

Effect: This position can reduce the stress on your adrenal glands which in turn can help regulate the hormonal imbalance and hot flashes.

References:

https://www.webmd.com/menopause/guide/menopause-information#1

https://www.sciencedaily.com/releases/2007/08/070809103728.htm

Disclaimer : This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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