Best Yoga Poses to Ease Menopausal Symptoms Naturally

Yoga not only relaxes your body but also helps balance hormones and calm your mind. Regular practice can reduce stress, boost flexibility, and support better sleep. If you’re going through perimenopause or menopause, these yoga poses may help you feel better every day.

Baddha Konasana (Butterfly Pose)

Why it’s helpful:

This pose opens up the hips and stretches the inner thighs. It improves blood circulation and can help relieve period-like cramps and pelvic discomfort that some women experience during menopause.

How to do it:

• Sit with your spine straight.
• Bring your feet together so the soles touch.
• Hold your feet and gently press your knees toward the ground.
• Breathe slowly and stay in this pose for a few minutes.

Balasana (Child’s Pose)

Why it’s helpful:

This calming pose helps relax the nervous system. It’s great for reducing stress, anxiety, and fatigue—all common during menopause.

How to do it:

• Kneel on the floor and sit back on your heels.
• Bend forward until your forehead touches the ground.
• Stretch your arms in front of you or keep them by your sides.
• Breathe deeply and stay in the pose for 1–2 minutes.

Setu Bandhasana (Bridge Pose)

Why it’s helpful:

Bridge Pose strengthens the back and hips while opening the chest and calming the brain. It may help with mood swings and hot flashes.

How to do it:

• Lie on your back, bend your knees, and place your feet flat on the ground.
• Keep your arms by your sides, palms down.
• Lift your hips slowly while pressing your feet into the floor.
• Hold the pose for a few breaths before slowly coming down.

Viparita Karani (Legs-Up-the-Wall Pose)

Why it’s helpful:

This is a gentle inversion that helps with circulation, reduces leg swelling, and calms the nervous system. It’s also great for improving sleep quality.

How to do it:

• Sit sideways next to a wall.
• Gently lie back and swing your legs up the wall.
• Keep your arms relaxed at your sides.
• Stay in the pose for 5–10 minutes, breathing slowly.

Supta Baddha Konasana (Reclining Butterfly Pose)

Why it’s helpful:

A restful, heart-opening pose that stretches the hips and helps ease anxiety and emotional stress.

How to do it:

• Lie on your back and bring your feet together like in Butterfly Pose.
• Let your knees fall to the sides.
• Place cushions under your knees for support.
• Close your eyes and relax for several minutes.

Feel Better During Menopause with Simple Yoga Moves

Yoga is a simple and powerful tool to manage menopausal symptoms naturally. Even just 10–20 minutes a day can make a big difference. Always listen to your body, and consider speaking to your doctor or a certified yoga instructor before starting any new routine—especially if you have health conditions.

Gentle movement, deep breathing, and consistency can help you feel more in control, more balanced, and more at peace during menopause.

Full Credit to: Yoga For Menopause: 10 Asanas Every Woman Should Try To Ease Hot Flashes & Mood Swings [idiva]