5 Gentle Yoga poses for menopause

Yoga is a powerful tool for managing the symptoms of menopause, but it’s essential to approach the practice with care. Iyengar yoga is particularly suited to menopausal women because it emphasizes alignment and uses props to make poses more accessible. However, if you’re new to yoga or dealing with specific health conditions, it’s always recommended to start your practice under the guidance of a qualified teacher. This ensures that you learn the correct techniques, prevent injury, and use modifications tailored to your body’s needs. Let’s explore five gentle Iyengar yoga poses that can help ease menopause symptoms safely.

1. Supta Baddha Konasana

This pose gently opens the hips and chest, helping to calm the mind and body.

How to do it:

• Sit on the floor with your legs stretched in front of you.

• Bend your knees, bringing the soles of your feet together.

• Let your knees fall to the sides, forming a diamond shape with your legs.

• Recline back slowly, using a bolster or pillows under your spine for support.

• Rest your arms at your sides, palms facing up.

• Hold for: 5–10 minutes.

• Repeat: Once but relax deeply into the pose for maximum benefit.

Benefits:

• Relieves pelvic tension and eases lower back pain

• Reduces hot flashes and anxiety

• Improves circulation in the pelvic area
  

Risks & Considerations:

• Place cushions under your knees if you feel discomfort.

• Avoid if you have knee or groin injuries without proper modifications.
  

2. Viparita Karani (Legs-up-the-wall pose)

This gentle inversion is excellent for relaxation, promoting circulation and calming the nervous system.

How to Do It:

• Sit next to a wall with one hip touching the wall.

• Lie down on your back as you swing your legs up the wall.

• Your hips can rest flat on the floor or slightly elevated with a bolster under your pelvis.

• Extend your arms out to the sides and relax.

• Hold for: 5–15 minutes.

• Repeat: Once, enjoying the stillness for deeper relaxation.
  

Benefits:

• Soothes tired legs and feet

• Helps with hot flashes and insomnia

• Promotes deep relaxation and stress relief
  

Risks & Considerations:

• Use a blanket or bolster if your lower back needs extra support.

• Those with glaucoma or other eye conditions should avoid this pose due to the inversion.

3. Adho Mukha Svanasana (Downward-facing dog)

A classic yoga pose that stretches and strengthens the entire body while calming the mind.

How to Do It:

• Start on your hands and knees, with wrists aligned under your shoulders and knees under your hips.

• Spread your fingers wide and press into the floor as you lift your hips toward the ceiling.

• Straighten your legs (keeping a slight bend in the knees if needed) and press your heels toward the floor.

• Lengthen your spine, keeping your head in line with your arms.

• Hold for: 1–2 minutes.

• Repeat: 2–3 times, resting in between.

Benefits:

• Boosts energy levels and reduces fatigue

• Alleviates hot flashes through mindful breathing

• Improves flexibility and relieves joint pain

Risks & Considerations:

• Modify the pose by placing your hands on a chair or the wall if you have wrist or shoulder issues.

• Individuals with high blood pressure should take care entering and exiting the pose slowly.

4. Setu Bandhasana (Bridge pose)

This gentle backbend strengthens the back and helps improve posture, which can suffer during menopause.

How to Do It:

• Lie flat on your back with your knees bent and feet hip-width apart, close to your buttocks.

• Press your feet into the floor and slowly lift your hips off the ground.

• Roll your shoulders underneath and interlace your fingers under your back if comfortable.

• Keep your knees aligned and avoid letting them splay outward.

• Hold for: 30 seconds to 1 minute.

• Repeat: 2–3 times, resting for 30 seconds between repetitions.

Benefits:

• Strengthens the back and improves posture

• Opens the chest, aiding deeper breathing

• Stimulates the thyroid gland, balancing hormones

  
  

Risks & Considerations:

• Keep the neck relaxed to avoid strain.

• Use a block under your sacrum if you experience lower back discomfort.

5. Supta Virasana (Reclined hero pose)

A deeply restorative pose that stretches the hips, thighs, and chest, promoting relaxation and easing tension.

How to Do It:

• Begin in a kneeling position with your knees together and feet slightly apart, sitting on your heels.

• Slowly lower your back toward the floor, using a bolster or pillow under your back for support.

• Rest your arms alongside your body or overhead.

• If this is too intense, sit on a bolster and gradually lower yourself down over time.

• Hold for: 2–5 minutes.

• Repeat: Once, using deep breathing to relax into the pose.

Benefits:

• Relieves leg cramps and improves circulation

• Aids digestion, which can be disrupted during menopause

• Promotes relaxation and reduces stress

Risks & Considerations:

• This pose can put pressure on the knees, so be sure to use a bolster or blocks if needed.

• Avoid if you have knee or ankle injuries without proper modification.

Yoga is for everyone, regardless of age, experience, or life stage. It’s not about perfecting poses, but about finding harmony between your mind and body. During menopause, when everything can feel a bit off balance, yoga offers a way to realign, both physically and emotionally. Each pose becomes a chance to reconnect with your inner strength, ease discomfort, and embrace this powerful time of transformation. Remember, yoga meets you where you are—whether you’re seeking peace, energy, or simply a moment to breathe. It’s a practice that invites balance and self-compassion, helping you step into the next phase of life with grace and confidence. Join our tribe by joining our private Facegroup group at https://www.facebook.com/groups/1553851178789294  Disclaimer: This information is for educational purposes only and should not be interpreted as medical advice. Please consult with a healthcare professional before starting any new supplements or making changes to your diet. This article may contain affiliate links. This means that if you click on a link and purchase something, Menopoze may receive a commission at no additional cost to you. However, we only recommend products or services that we believe in and that we believe will be helpful to our readers. We strive to provide accurate and up-to-date information, but it's important to do your research before making any purchasing decisions. This disclosure statement is intended to be transparent about any potential conflicts of interest and to ensure that you, the reader, can make informed decisions.