After years of trying to cope with the entire ordeal of the menstrual cycle, the permanent stoppage of periods might breathe a sigh of relief for some time. But just when you thought that the happy phase of life has begun, you are hit with yet another curve ball in the form of discomforting menopausal symptoms like hot flashes, insomnia, mood swings, depression, weight gain, loss of libido, vaginal dryness, urinary problems, headache etc.

Termed Rajonivrutti in Ayurveda, menopause is quite a natural phenomenon experienced by all women between the ages of 45 – 55, which signals the complete end of the menstrual flow and hence fertility in women altogether. This is chiefly associated with physical, and psychological changes and hormonal changes due to variations in reproductive hormone levels - estrogen, progesterone and ovarian follicular activity.

Also Read: Ayurveda For Menopause: Healing Herbs To Help Manage Hormones And Ageing

Undeniably, menopause can often lead to irritation, exhaustion and sudden mood swings. But if you prefer a natural way to effectively combat these symptoms, such that women can embrace the bodily changes and ensure a smooth, happy transition to menopause, then have your faith in the timeless practice of Yoga.

Also Read: Eating Your Way Through Menopause

Yoga is a form of traditional exercise regimen that comprises a series of movements, or ‘poses’, with breathing and meditation to unite the body, mind and soul. The yogic postures for menopause are all about staying cool, calm, and composed without overstraining or overheating the body. 

Well without further ado, we bring you 5 such astonishing yoga postures to get relief from menopausal indications naturally. When practised daily they not only help mitigate stress and anxiety but also assist in building strength and toning your body, to further boost your emotional and physical well-being.

Spectacular Yoga Postures For Menopausal Symptoms

Baddha Konasana (Butterfly Pose)

Sit on the floor with your legs stretched. While exhaling, bend your knees and bring your legs close to your body so that the soles of both your feet touch each other face to face. Let your knees drop freely to the sides. Hold the thumb of your foot and see that the foot soles remain in touch with each other and are always pressed to the ground. Once you are seated comfortably in the pose, ensure that the backbone and hip bone is straight. Now while breathing normally move your knees up and down with your foot soles touching each other. Practice this movement for 1 minute, take 30 secs break and repeat 5 times. 

Benefits:

This asana is extremely useful for opening the blocked channels within the body, especially in the hips allowing a full range of movements and passage of various fluids within the body. If practised regularly, it delivers relief from menopausal symptoms, averts indigestion issues and is also great for stimulating the ovaries making it a reproductive health power pose.

Supta Badha Konasana (Reclining Bound Angle Pose)

Start the asana by lying down flat on the ground, placing the arms close to but not touching the body. Now, slowly bend your knees and pull both legs in towards the body as much as possible. See that your feet are aligned and touching each other like in the butterfly pose. Stay in this stance for 3 – 5 minutes, then extend both legs completely outward and relax. For additional support to the spine and back, place a soft cushion or pillow right under the hip while doing this asana.

Benefits:

The Reclining bound angle pose is one of the best poses for keeping both menstrual and menopausal worries at bay. Since the pose involves leaning back, the abdominal muscles relax which can help ease muscle cramping and lower back pain. Be it anxiety, irritability, headaches, fatigue, or sleeplessness, this relaxing pose extensively helps in providing relief from the list of menopausal manifestations. 

Malasana (Garland Pose)

Initiate the posture by sitting on the floor in a comfortable squat position, with thighs wide apart, heels flat on the ground and feet closer to each other. Breathe out, then bend the body forwards, to firmly place your torso in between the thighs. Fold the hands in a prayer position, place the elbows on the inner thighs, applying some pressure. Swing your arms on either side, gradually elevate your heels, then come back to the original squat position and relax. Repeat this in a set of 5.

Benefits:

The garland poses not only improves blood circulation and regulates blood pressure but also boosts energy levels and soothes the nervous system. It also gives a good stretch to the abdominal muscles, relieving the body of fatigue and stress and even subduing menopausal symptoms.

Uttanasana (Forward Bent Pose)

While standing on the ground, place your feet hip-distance apart. Without bending your knees, slowly bend your body downwards. You can allow your head and hands to hang down freely or rest your palms on the ground or just hold your feet. Be in this position for 8-10 breaths, then slowly get back to the standing position and repeat it 4 more times.

Benefits:

Commonly known as Pada Hasthasana, this anti-gravity posture is an extremely therapeutic pose that bolsters your immunity, remedies stress and soothes the mind. This in turn helps to subdue hot flashes, depression, mood swings and other menopausal symptoms. In the case of menopausal women, it also calms down the body regulates the flow of blood, prevents abdominal cramps, and stabilizes the heart rate.

Bhujangasana (Cobra Pose)

Lie on your stomach and place your head on the ground. Keep both your arms on either side of your shoulders. Now, slowly lift your body from the torso by putting pressure on your palms. Keep your back stretched and your belly muscles in. Straighten out your hand and keep your shoulder blades pressed firmly against your back. Bend your neck back and fix your gaze at a point on the ceiling. Hold this posture for about 15-30 seconds and exhale as you return to the starting posture.

Benefits:

The Cobra pose plays a crucial role in stretching the entire body including the back, hip joint and thigh muscles. Not only does it help flex the reproductive organs, but also boosts digestion and sheds tummy fat. Practising it regularly relieves stress and anxiety, preserves calmness and induces a good night’s sleep.

Mark the end of the yoga session by practising Shavasana for 5 minutes to relax the mind and body.