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Menopause & Yoga

Did you know that yoga can help reduce the symptoms of menopause, including hot flashes, stress, brain fog, and weight gain? We're celebrating the International Day of Yoga by sharing poses you can add to your menopause regimen to help ease your symptoms.

Poses For Hot Flashes

Restorative Poses like Reclining Bound Angle Pose can help cool you down and keep you calm.

  • Start by sitting up on your mat with your legs stretched out in front of you
  • Bring the bottoms of your feet together while slowly bending your knees, making a diamond shape between your legs
  • As you lean back, start by gently bringing your elbows to your mat if you need extra abdominal support
  • Lay your entire back on your mat or blanket and rest your knees on your other blankets or blocks
  • Modify your buttock’s position to create a natural curve of your lower back
  • Rest for up to 10 minutes in this position. Breathe deeply when holding this pose

Poses For Brain Fog

Downward-Facing Dog Pose sends blood to the brain and encourages deep, focused breathing, which can improve mental alertness.

  • Start with your hands and knees on the mat and hands directly under your shoulders
  • Curl your toes under and straighten your leg as much as you can as you push up with your hands
  • No worries, if your heels don't rest flat on the ground yet
  • Drop your head so your ears line up with your shoulders and lean into the stretch
  • Try to hold this pose for 10 - 20 seconds slowly inhaling and exhaling with each count

Poses For Joint Health

Moving between The Cat and The Cow Pose can help maintain healthy joints in your spine.

  • Start with your hands and knees on the mat
  • Line up your wrists directly beneath your shoulders and your knees directly
    beneath your hips
  • Inhale, tuck your toes under and expand your upper chest forward, keeping your lower abdominals engaged and your lower spine in neutral
  • Exhale, relax onto the tops of your feet, round your back through the lower
    spine, and completely relax your head
  • Continue to move through the two poses in line with your breath, feeling the stretch in your spine

Poses For Stress

Forward bends can help reduce irritability and mental tension and soothe the mind.

  • Begin standing with feet slightly apart at the front of the mat with your hands at your hips
  • Bend your knees slightly and fold your torso over your legs, hingeing from the hips. Be mindful not to bend at you lower back
  • Depending on your flexibility, your hands may rest at your hips, feet, or on the ground 
  • Inhale lengthen your spine
  • Exhale and gently press both legs toward straight without hyperextending

Poses For Sleep

One of the most relaxing poses, Child's Pose encourages full-body relaxation and deep breathing.

  • Start with your hands and knees on the mat in table top position
  • Extend your arms towards the front of your mat
  • Slowly bring your toes together and knees toward the edge of the mat 
  • As you exhale, bring your hips back towards your feet and lower your torso towards the mat
  • Relax your shoulders and head toward the ground




Learn the Reclining Bound Angle Pose - Supta Baddha Konasana | Yoga by Sikana English

How To Do A Downward Dog | The Right Way | Well+Good by Well+Good 

How to do a Cat-Cow | The Right Way | Well+Good by Well+Good 

Forward Fold Yoga Pose - Yoga With Adriene by Yoga with Adrienne 

Extended Child's Pose - Yoga With Adriene by Yoga with Adrienne 


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