The perfect yoga poses for every menopause symptom

The perfect yoga poses for every menopause symptom

From hot flushes to sleepless nights, these simple yoga poses can improve any pesky symptoms you might be dealing with thanks to the menopause.

From hot flushes to sleepless nights, these simple yoga poses can improve any pesky symptoms you might be dealing with thanks to the menopause.

There are plenty of menopause remedies available, but many of us would like to step away from pills and try to calm symptoms of the process naturally.

Fortunately, research has proven the benefits of yoga in combatting symptoms such as hot flushes, insomnia and mood dips. One study showed that practising yoga cut hot flushes by around a third, and another showed that it boosted libido and mood among menopausal women, too.

It’s also comforting to know that you don’t need to be concerned about embarrassing leaks during exercise, as you can rely on Always Discreet Liners. They’re ultra-thin for comfort and are designed to lock away wetness and neutralise odours for added freshness.

Now you’re ready to get moving, here are the best beginner poses to try…

The symptom: headaches

The pose: relaxed quarter dog

Why it works: full downward-facing dog is a popular move but it can be challenging – this quarter dog takes the pressure off your hands and wrists by having you rest on your forearms. By letting your head hang between your shoulders, blood will flow towards a banging head to bring relief.

How to do it

  1. From kneeling on all fours, step onto your toes, pushing through your hands and keeping them shoulder width apart, feet hip distance apart to lift your bottom up towards the ceiling, gently pushing your head towards your knees, so your body is in an upside-down V shape.
  2. Lower your forearms to the mat, keep a straight line between your elbows and middle fingers and try to straighten your legs and lower your heels toward the floor, flaring your heels towards the outside edges of the mat.
  3. Relax your head between your arms, direct your gaze through your legs and hold for five breaths.

Make it easier: bend your knees if you feel pressure on your lower back.

The symptom: disturbed sleep

The pose: reclining bound angle pose

Why it works: this pose is great for balancing energy after a stressful day. It rotates your hips to ease stiffness and is a gentle and soothing ‘heart opener’.

How to do it

  1. Lie on your back, bend your knees and bring the soles of your feet together.
  2. Bring your heels up as close to your hips as you can and let your knees fall open, wide apart.
  3. Inhale and slide your arms along the floor up over your head, palms together.
  4. Hold for 4-8 breaths, then gently release.

Make it easier: if you need to support your knees or lower back, pop a blanket or pillow under them.

The symptom: aches and pains

The pose: cat-cow

Why it works: this gently warms up and relieves tension in your spine, improves posture and opens stiff hips.

How to do it

  1. Start on all fours, your knees hip-width apart, hands directly below your shoulders and your spine neutral.
  2. Breathe in as you drop your tummy and lift your gaze and your bottom towards the ceiling. This is the cow pose.
  3. As you breathe out, slowly tuck your chin towards your chest, lift your mid-back towards the ceiling and scoop your bottom under. You should look like a cartoon angry cat!
  4. Repeat this sequence slowly four times, then return to a neutral spine.

Make it easier: this pose should be comfortable for everyone, but if your wrists hurt, place your forearms on the floor.

The symptom: anxiety

The pose: corpse

Why it works: sometimes the simplest poses are the best. This one is great if you’re feeling overwhelmed because it encourages your body to really sink into the floor, making concentrating on your breath easier.

How to do it

  1. Lie on your back, legs straight, arms by your sides, hands about six inches from your body, palms up. Let your feet drop open, close your eyes and breathe naturally.
  2. Allow your body to feel heavy on the ground and, working from the soles of your feet up to the crown of your head, consciously release every body part including relaxing the muscles in your face. Stay like that for five minutes.
  3. Finish by deepening your breath, then wiggling your fingers and toes. Then roll to your right side and rest there for a moment. Breathe in and gently push yourself up into a comfortable seated position.

Make it easier: pop an eye pillow or a folded towel over your eyes, and a rolled-up towel under your knees for even deeper relaxation.

How do you deal with symptoms of the menopause? Share your tips with us below.

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yoga

sueska 16/11/2017

very relaxing ....thankyou

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