Embracing Menopause: 3 Yoga Poses to Support Your Body

As women transition through menopause, they often experience a range of physical and emotional changes. From hot flashes to mood swings, the menopausal journey can be challenging. However, integrating yoga into your routine can offer numerous benefits, including stress reduction, improved flexibility, and support for overall well-being. Here are three yoga poses specifically tailored to support your body during menopause:

  1. Sukhasana (Easy Pose) with Pranayama (Breathwork): Sukhasana, or Easy Pose, is a comfortable seated position that promotes relaxation and grounding. Combined with pranayama, or breathwork, this pose can help alleviate stress and anxiety, which are common during menopause. To practice Sukhasana with Pranayama:
    • Sit cross-legged on the floor or on a yoga mat, with your spine tall and your hands resting on your knees.
    • Close your eyes and take a few deep breaths, focusing on lengthening your inhales and exhales.
    • Try incorporating alternate nostril breathing (Nadi Shodhana) by gently closing one nostril with your thumb and inhaling through the other nostril, then closing the other nostril with your ring finger and exhaling through the first nostril. Continue alternating sides for several rounds.
    • This calming breathing technique can help balance hormones and promote a sense of inner peace.

  2. Bhujangasana (Cobra Pose): Bhujangasana, or Cobra Pose, stretches the spine and chest, alleviating tension in the back and opening the heart centre. This pose can help improve posture and counteract the effects of sitting for extended periods, which is common during menopause. To practice Bhujangasana:
    • Lie on your stomach with your palms flat on the floor next to your chest, elbows bent.
    • Inhale as you gently lift your head, chest, and upper abdomen off the floor, keeping your elbows close to your body.
    • Press the tops of your feet into the floor and engage your leg muscles as you lift higher.
    • Hold the pose for a few breaths, then exhale as you release back down to the floor.
    • Repeat the pose several times, gradually increasing the height of your chest with each repetition.

  3. Viparita Karani (Legs-Up-the-Wall Pose): Viparita Karani, or Legs-Up-the-Wall Pose, is a restorative inversion that promotes relaxation and improves circulation. This pose can help reduce symptoms of menopause such as hot flashes and insomnia, while also soothing the nervous system. To practice Viparita Karani:
    • Sit sideways next to a wall with your hip touching the wall.
    • Lie down on your back and swing your legs up the wall, keeping your buttocks close to the wall.
    • Extend your arms out to the sides with your palms facing up, and close your eyes.
    • Relax into the pose, focusing on deep, diaphragmatic breathing.
    • Stay in the pose for 5 to 15 minutes, allowing gravity to gently release tension from your lower body.

Incorporating these yoga poses into your daily routine can provide much-needed support during the menopausal transition. Whether you’re seeking relief from physical discomfort or looking to cultivate inner peace, practising yoga can empower you to embrace menopause with grace and resilience. Remember to listen to your body and modify poses as needed to suit your individual needs.


Quinta Carvalhas - The Green Farm, is a Luxury Farm Stay & Retreat Venue in Portugal. A holistic well-being haven that offers unique experiences for Body, Mind and Soul. Yoga, Reiki, Horse Therapy, Massage, Vegetarian Food.

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