Yoga Poses for Menopause

Yoga Poses for Menopause

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The women’s transition from the childbearing days to the years of wisdom treats every woman differently. Most women experience some symptoms, and a few have quite a difficult time. But yoga and regular practice of mindfulness can help.

As your reproductive years wind down, your body no longer requires so much estrogen and progesterone, and your ovaries produce less of them. It takes time for your body to adjust, and the withdrawal symptoms can include hot flashes, mood swings, and insomnia, among other things.

This is a natural process, a “coming of age,” that leads to serenity and wellbeing. Unless you have severe symptoms or specific medical issues, there is no need to reach for a cocktail of pharmaceuticals.

Yoga is very effective at this stage of life because it regulates your endocrine system and improves your ability to relax and sleep while increasing your body strength and stamina.

(Also Read: What’s the Average Age of Menopause? Plus What to Expect When It Starts)

Yoga Poses for Menopause

Pose #1: standing half lotus

The Standing Half Lotus, or also known as the Ardha Padmasana Vriksasana, helps in opening the hips and improves one’s overall balance and concentration.


  • This pose improves the overall balance
  • It also increases flexibility in hips, knees as well as in ankles
  • This yoga pose regulates one’s nervous & lymphatic systems.


  1. Start by standing in the Mountain Pose, with both of your hands by your sides. Then to help maintain your overall weight and balance, try to focus on an object that is right in front of you.
  2. Then slowly move your body weight to your right foot. And then bend your left knee, while raising your left foot, and then use your right hand to gently position your foot as far up your right thigh as is comfortable for you to do so, don’t try to put too much pressure.
  3. Accordingly, start to inhale, and then raise both of your arms above your head, while pressing both of your palms together.
  4. Then slowly Straighten both of your arms and stand tall. Hold this yoga position for about five complete breaths, then gently lower both of your arms and release your foot.
  5. Accordingly, make sure to repeat the same process on the other leg. (This process needs to be repeated on both sides twice or more as per your convenience).

Note: Do not practice this yoga pose if you have any knee or hip problems. Also, those with high blood pressure need to either skip this pose or they should not raise both of their arms overhead in the yoga pose. 

Pose #2: garland pose

The Garland Yoga Pose, or also known as the Malasana, is a great pose or way to increase strength and flexibility in your groin, hips, knees, and ankles.


  • This pose strengthens one’s back & abs
  • It improves one’s overall balance
  • This yoga pose often helps in opening one’s groin area
  • This pose also builds strength in one’s ankles & feet


  1. Start by standing in the Mountain Pose with your feet slightly wider than hip-distance apart. Then accordingly, turn your toes out slightly so that they are a little wider than your heels.
  2. Raise both of your arms so that they are parallel to the floor, and then slightly bend your knees deeply, sinking a little bit until both of your hips are lower than your knees, almost like a few inches off the floor. Make sure to keep both of your heels flat on a plain surface or the floor.
  3. Open your knees and then accordingly press your elbows against them. Then accordingly, bring both of your palms together in front of your chest. Stay here still in the same pose for about 30–60 seconds.
  4. To release or exit from this yoga pose, either start sitting back onto your buttocks or else start by pushing back up to standing.
  5. Then stay still for a moment and then accordingly repeat the same process.

Modification: If your calf muscles are tight you may not be able to keep or maintain your balance. In that scenario try placing a folded towel or maybe a soft blanket under your heels. And as your calf muscles become suppler, you will be able to or can eliminate the blanket or towel.

Pose #3: standing forward bend

To continue with this yoga pose, return to this intensive stretch. Without straining too much, try to bring your nose a little closer to your knees than you did with your previous stretch.


  • This yoga pose helps one strengthen their back muscles
  • It also stretches the hamstrings
  • It also tones the digestive organs
  • This pose can also relieve headaches


  1. Start by standing in the Mountain Pose, with both of your feet just slightly apart from each other.
  2. Continue to inhale as you raise both of your arms to parallel above your head, both palms facing inwards.
  3. To continue with the exhale as you fold forwards from the hips. Grasp both of your elbows, and bring your nose as close to your knees as is comfortable for you. You may also bend both of your knees slightly if the stretch is too intense.
  4. Continue to hold this position for a count of 20, breathing in the same position.
  5. To release from this yoga pose or to come out of this pose, place both of your hands on the hips, and then slowly raise your upper body to the standing position as you continue to exhale.

Pose #4: triangle pose

Today we will move a step further with our asana practice with this intense triangle pose stretch.


  • This pose helps elongate & strengthen one’s spine
  • Helps in toning one’s legs
  • It also stimulates the liver, spleen & kidneys
  • It also builds strength & determination


  1. To start with this pose, stand in the Mountain Pose, both palms pressed together in front of your chest.
  2. Then step your feet to about 2–3 feet apart from each other. Raise both of your arms to the shoulder level as you begin to inhale, while both of your palms face down.
  3. Accordingly, turn your right foot and leg out to the side to about 90 degrees. Then accordingly, turn your left foot slightly towards the right heel.
  4. Then place your left hand on your hip. Continue to exhale as you slide your right arm down your right leg as far as it will go without straining too much. While keeping your chest open.
  5. Then continue while extending your left arm close to your ear, while keeping your elbow straight. Look straight ahead. Accordingly, hold this posture for a count of 10, still breathing in position.
  6. Repeat the same process on the other side as well.

Note: If you happen to have a heart condition or maybe high blood pressure: then it is advised for you to not go beyond Step 4. And then accordingly repeat the same thing on both sides.

Pose #5: alternate nostril breathing

To start with this alternate nostril Breathing pose or also known as the Nadi Shodhana, helps in clearing the nasal passages while increasing the flow of prana, or popularly described as the “life force” through the body.


  • It also relieves one’s stress
  • This pose also enhances the mental function
  • It also soothes one’s nervous system
  • It promotes calmness & sleep
  • This pose can also boost the energy


  1. To start with this pose, sit in the Half Lotus Yoga Pose, or maybe in a simpler cross-legged body posture if the Half Lotus yoga pose is not comfortable for you. Then slowly place both of your hands on your knees in the shuni mudra, or also known as the “seal of patience”.
  2. Slowly as you begin to exhale through your left nostril, use your thumb to close your right nostril. Then similarly, when you begin to inhale slowly and deeply through the left nostril. Now you can use your ring and little finger to close your left nostril and slowly exhale through your right nostril.
  3. And while repeating the same process of Inhaling through the right nostril, then close it with your thumb. Then, exhaling through the left nostril.
  4. This is usually what we call the one complete breathing cycle.
  5. Accordingly, repeat the same process about seven times.

(Also Read: Fertility Yoga: Yoga Poses for Fertility)


Please make sure to repeat the above-mentioned poses daily and repeat each of the yoga poses about 3-4 times continuously. Take a break only if you can’t move forward or continue.

Also, if you suffer from any breathing or any serious health-related issue, consult a professional yoga practitioner or your doctor. Otherwise, it is often advised and best to just skip the poses that cause any uncertainty.

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