These 7 Yoga Poses are Real Life Saver During Menopause

Yoga can be a real lifesaver during menopause. It’s not just about stretching and holding poses; it’s about creating a balance in the body that can genuinely help in easing those menopause symptoms.

In this blog, we’re going to break down seven yoga poses that can be your go-to during menopause. We’ll guide you through each one, step by step, so you can get the maximum benefit out of them. And don’t worry, we’ve got the why’s covered too – explaining why each pose can be a boon during menopause.

Whether you’re a yoga pro or just starting out, this guide is for you. It’s all about finding a bit of peace and comfort through yoga, even in the midst of menopause.

So, grab your yoga mat and let’s get started on this journey to a more balanced you during menopause.

1. Child’s Pose (Balasana)

This pose helps in calming the nervous system which is often frazzled due to hormonal fluctuations during menopause.


  • Start on your hands and knees.
  • Bring your big toes together and separate your knees wider than your hips.
  • Exhale and lay your torso down between your thighs.
  • Extend your arms in front of you, palms facing down.
  • Hold the pose for 30 seconds to a few minutes.


  • Reduces stress and anxiety.
  • Stretches the hips, thighs, and ankles.
  • Relieves back and neck pain.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

The fluid movement in this pose helps in reducing stiffness and can alleviate discomfort associated with menopause.


  • Start on your hands and knees in a tabletop position.
  • Inhale as you arch your back (Cow Pose), looking up.
  • Exhale as you round your back (Cat Pose), tucking your chin to your chest.
  • Repeat for 10-15 cycles.


  • Improves flexibility and posture.
  • Massages the spine and belly organs.

3. Bridge Pose (Setu Bandhasana)

This pose helps in reducing symptoms of menopause like hot flashes by improving circulation.


  • Lie on your back with your knees bent and feet flat on the floor.
  • Keep your arms beside your body, palms facing down.
  • Inhale and lift your hips off the floor, pressing your feet and arms down.
  • Hold for 15-30 seconds and release.


  • Strengthens the legs and hips.
  • Improves circulation.

4. Warrior II (Virabhadrasana II)

This pose builds strength and stability which can be beneficial as bone density decreases during menopause.


  • Stand with your feet wide apart.
  • Turn your right foot out and bend your right knee.
  • Extend your arms to shoulder height, parallel to the floor.
  • Gaze over your right hand.
  • Hold for 30 seconds and repeat on the other side.


  • Strengthens the legs and arms.
  • Opens the hips and chest.

5. Tree Pose (Vrikshasana)

This pose helps enhance focus and concentration which can sometimes waver during menopause due to hormonal changes.


  • Stand tall with your feet together.
  • Shift your weight to your left foot and bring your right foot to your left inner thigh.
  • Bring your hands to your heart or extend them overhead.
  • Hold for 30 seconds and repeat on the other side.


  • Improves balance and stability.
  • Strengthens the legs.

6. Forward Bend (Uttanasana)


  • Stand tall with your feet hip-width apart.
  • Exhale and hinge at your hips to fold forward, bringing your hands towards the floor.
  • Keep a slight bend in your knees to protect your lower back.
  • Hold for 30 seconds to a minute.


  • Stretches the spine and hamstrings.
  • Calms the mind.

Why it’s good for menopause:

  • Helps in reducing anxiety and mood swings associated with menopause.

7. Legs-Up-The-Wall Pose (Viparita Karani)

This restorative pose helps in reducing insomnia and other sleep issues common during menopause.


  • Sit close to a wall and lie down on your back.
  • Swing your legs up the wall, keeping your hips close to the wall.
  • Extend your arms to the sides, palms facing up.
  • Hold for 5-15 minutes.


  • Relieves swollen ankles and varicose veins.
  • Calms the nervous system.

For more detailed instructions and benefits, you can refer to the following sites:

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