5 yoga poses for menopause

Menopause can affect us physically and emotionally. It makes sense then to approach symptoms in a holistic way. There are plenty of tools out there to explore, but here we’re going to talk about yoga for menopause and our favourite poses to help ease symptoms.

Yoga is a body-mind practice that pulls together physical movements, breathwork and mindfulness. The poses used in yoga can improve flexibility and mobility, build strength and stimulate natural healing. The breathing within yoga and the mindful presence it offers helps to reduce stress and create space to focus on self-care. This unique combination makes yoga an ideal approach to try to help with the multifaceted experience of menopause. 

Anxiety and stress can be heightened during this time, and you may notice emotional shifts, brain fog and trouble sleeping. Physically you could experience symptoms like hot flushes, itchy skin or changes to your sex drive. While yoga isn’t a magic pill that will take all your symptoms away, it can be a helpful tool to lower stress, support your well-being and help you feel calm and collected during this shift. Here are some poses to try.

Note: If you are new to yoga or have an injury or medical condition, be sure to speak to your doctor first and consider working directly with a yoga practitioner.

1. Wide-legged forward bend

This pose is an inversion, which means your head is positioned lower than your heart. This triggers your body to lower its blood pressure and heart rate for a calming effect. The stretching that takes place also affects our nervous system in a relaxing way. Use it when you feel overwhelmed and need a change in perspective (literally!).

• Stand with your legs wider than hip-distance apart with your toes facing forwards.
• Fold forward from your hips to look through your thighs to the wall behind you. Hold onto your calves or ankles and keep your spine long.
• Ensure your weight is evenly spread through the four corners of your feet.
• Breathe deeply, feeling your chest broaden, relaxing your shoulder blades onto the back.

2. Sphinx pose

A gentle chest-opening exercise, the sphinx pose helps to energise us and lift any sense of sluggishness. This also acts as a backbend, helping us feel more open to opportunity and change. Use it when you want to feel rejuvenated.

• Lie on your belly with your legs outstretched directly behind you.
• Put your elbows just in front of your shoulders with your forearms on the ground, palms facing down (think about what a sphinx statue looks like!).
• Keep your neck in line with your spine and gently push your thighs into the ground to help you lift your head.
• Keep your gaze in front of you on the floor and breathe deep as this pose activates your energy centres.

3. Reclined bound angle pose

This reclined pose is wholly relaxing, helping to ease tension and fatigue. Use it when you need to take time for yourself (or just before bed) and pair it with relaxing music or even a guided meditation.

• Sit on your mat with your legs outstretched. Bring the soles of your feet together and bend your knees outward to make a diamond shape.
• Slowly lean back, using your arms for support until you are resting on your back.
• To increase comfort levels and to make this pose more accessible, feel free to use props like bolsters or pillows behind your back and under your knees.
• Breathe slowly and focus on releasing tension with each exhale.

4. Bridge pose

As well as aiding digestion and improving spine mobility, the bridge pose helps to ease stress and reduce anxiety. Use it when you want to feel open and are up for a more active pose.

• Lie on your back on your mat, with your palms facing down.
• Bend your knees to bring your feet flat on the mat, placing your heels close to your buttocks, hip-distance apart.
• Slowly tilt your pelvis and peel your spine off the floor, lifting your buttocks and spine to create a bridge shape with your body. 
• When your pelvis is as high as it can go, bring your hands as close to each other as possible, clasping them if available to you (alternatively you can leave your hands where they are).
• Keep breathing and push your arms into the mat for support. Hold for 30 seconds to a minute and slowly bring yourself down, starting from your shoulders.

5. Downward-facing hero pose

Very similar to the beloved child’s pose, this posture is another inversion, so it has a calming and cooling effect. It also stretches the spine and inner thighs while rejuvenating the pelvis area. Use it when you're feeling frazzled and need a break.

• Come to a kneeling position on the mat and bring your knees out to be mat-width, while your big toes stay together. 
• Fold forward and stretch your arms out in front of you so they are shoulder-width apart, palms facing down.
• Rest your forehead on the mat (or a pillow or block if you prefer) and keep your neck long.
• Stay here and breathe deeply, feeling the stretch and relaxation throughout.

These are just some poses to try out, but remember there are lots of poses within yoga that can support menopause so it can help to find a class or work with a teacher to learn more.

Learn more about holistic approaches to menopause here:

• How herbal remedies can support perimenopause and menopause
• Natural alternatives to HRT
• Hypnotherapy for menopause
• Counselling for menopause