Menopause Yoga: Gentle Poses to Soothe Symptoms
I know Menopause can be a real roller coaster. I am going through perimenopause right now at age 51. Hot flashes, intense mood swings, sleep deprivation and an aching vagina that feels like it's turning inside out.
The good news is that Menopause Yoga can help A LOT. This type of yoga is specifically tailored to the needs of women going through menopause that helps to manage symptoms, brings you more energy and helps you to manage your day to day feeling empowered.
Table of Contents:
What is Menopause Yoga?
Benefits of Menopause Yoga
Yoga Poses for Menopause Symptoms
Perimenopause Yoga
Menopause Yoga
Post Menopause
Top 10 Yoga Poses for Managing Menopausal Symptoms
How Menopause Yoga Improves Sleep Quality
The Role of Breathing Techniques in Menopause Yoga
FAQs in Relation to Menopause Yoga
Which yoga is best for menopause?
Is yoga good for menopause weight loss?
What are the three stages of menopause?
What yoga is good for menopause fatigue?
Conclusion
What is Menopause Yoga?
The Menopause Yoga program brings western medical science with eastern wellbeing together to support your mind, body and emotions. It offers specially adapted yoga poses, breathing techniques and mindful meditation practices, alongside evidence-based medical health, nutrition, natural remedies and wellbeing guidance.
As my mentor Petra Coveney says, "You're in safe hands; Menopause Yoga is the result of research, working with thousands of women worldwide, and my own personal experience."
Menopause Yoga includes:
Yoga (poses/asanas)
Breath-work
Meditation
Journaling
Community
Benefits of Menopause Yoga
Menopause yoga is a gentle, nurturing practice designed specifically for women in different phases, including perimenopause, menopause and post menopause. It combines physical postures, breathing techniques, and relaxation to help manage symptoms and promote overall well-being. The benefits are real.
Yoga has been shown in research to reduce stress, improve sleep quality, boost mood, and even ease hot flashes. It's a natural mind/body approach to managing menopause as it helps you to get to know your body better, so you can better take care of yourself. And don't worry, you can do this while you also explore hormone replacement therapy (HRT) at the same time.
Menopause yoga gives you more options to deal with specific symptoms when they come up. There are some women who have had breast cancer or have it run in the family, and therefore they may avoid hormone therapy. Then Menopause Yoga and herbal remedies may be an ideal route to ease symptoms.
The key is to listen to your body and move in a way that feels good and supports your emotional health as well.
No forcing or straining - and move mindfully.
Yoga Poses for Menopause Symptoms
So, what does a menopause yoga practice look like? Depending on the phase you're in... you'll see different poses.
Perimenopause Yoga
In Perimenopause, Menopause Yoga offers gentle, restorative poses that soothe the mind and body. Perimenopausal symptoms include feeling scattered, brain fog, anxiety over things that didn't bother you before, and joint aches and pains. Some of my favorites poses to use in a perimenopausal yoga class are:
Half Happy Baby Pose
Releases the lower back from tension and is cooling to the body.
Seated Cobblers Pose or Butterfly Pose
Cooling to the body while releasing tension in the hips.
Reclining Bound Angle Pose
Opens the hips and chest, promoting emotional release.
Cooling Breath
Yes, poses are important in yoga, but they are so much better when you add the breath.
Here we add "Straw Breath" or "Smiling Breath" to slow down and cool the body which is especially handy to manage hot flushes, night sweats, and keep you cool when under pressure.
Menopause Yoga
Arriving in Menopause, Menopause Yoga offers a slow vinyasa flow practice that allows for rest and restoration. We like to say, it's time to check in with yourself and re-prioritize life. Truly let go of what doesn't serve you.
Extended Childs Pose
Touching forehead to mat, creating calm in the mind while extending the arms creates cool under the pits and side body.
Skandasana or Low Lunge
Stretching the inner thighs and leaving space for cooling, stretching, and relieving tension.
Cactus Arms with Gurning Jaw
Holding the arms like a cactus, right angles at the elbows opens up the heart space (your chest) creating more space to literally breathe.
You can this sitting up or lying down on your back. Gurning jaw means opening your mouth and doing circles with your jaw release tension from clenching teeth together. This immediately releases stress.
Post Menopause
Postmenopausal women may still suffer severe symptoms or experience nothing at all, which keeps us all guessing. In Post Menopause, we bring poses that focus on strengthening bones while building muscle, something crucial for us to stay healthy and active. These empowering poses include:
Chair pose squats with brick between legs
Moving the larger muscles that help us to walk, stay upright and create balance in the body.
Warrior 2 pose with pulsing action
A strong and powerful pose with chest lifted, arms wide, and core engaged allows one to balance as they pulse a bit down and up with the bent knee, not only encourages muscle strength, but stresses bone enough to strengthen it as well.
Full sun salutations using bricks
To encourage the energy to flow and practice getting down to the floor and coming back up, a skill that most of us lose as we age. Using bricks supports us and allows for an easier "step forward."
Top 10 Yoga Poses for Managing Menopausal Symptoms
Here are my top 10 yoga poses for managing those menopausal symptoms:
Bound Angle Pose (Baddha Konasana) - Relieves hot flashes and night sweats by promoting circulation and cooling the body.
Seated Forward Bend (Paschimottanasana) - Calms the mind, reduces anxiety, and soothes frazzled nerves.
Supported Bridge Pose (Setu Bandha Sarvangasana) - Alleviates fatigue, headaches, and insomnia by calming the nervous system.
Legs Up the Wall Pose (Viparita Karani) - Improves circulation, reduces swelling, and promotes deep relaxation.
Reclining Bound Angle Pose (Supta Baddha Konasana) - Opens the hips and chest, releasing emotional tension and promoting restful sleep.
Cat-Cow Pose (Marjaryasana-Bitilasana) - Gently stretches the spine, improves flexibility, and relieves back pain.
Seated Twist (Ardha Matsyendrasana) - Stimulates digestion, reduces bloating, and detoxifies the body.
Standing Forward Bend (Uttanasana) - Calms the mind, relieves headaches, and stretches the hamstrings and lower back.
Corpse Pose (Savasana) - Promotes deep relaxation, reduces fatigue, and calms the nervous system.
Alternate Nostril Breathing (Nadi Shodhana Pranayama) - Balances hormones, reduces stress, and promotes emotional well-being.
Remember, the goal isn't to push yourself or strive for perfection. It's about finding what feels good for YOUR body and practicing with compassion and patience.
"If you practice yoga before menopause, then all the poses that are especially useful for coping with uncomfortable symptoms are already familiar, and you can reach for them like an old friend. If you are familiar with restorative poses, then you have the best menopause medicine at your disposal." - Suza Francina, author of Yoga and the Wisdom of Menopause
How Menopause Yoga Improves Sleep Quality
Let's talk about sleep or rather, the lack thereof during the menopause. There was a time where I was so sleep deprived, I could kill someone if they woke me up. At the time, I did not have night sweats or even hot flashes, I had just straight up insomnia. Waking up and staying awake without knowing why :-(
If you have insomnia, night sweats, and restless legs, you get the picture. But would you would consider that maybe a regular yoga and meditation practice can significantly improve sleep quality while you are going through the Menopause?
Yoga helps by calming the nervous system and the mind. It is proven!
Restorative poses like Legs Up the Wall and Corpse Pose promote deep relaxation, slowing down the mind, letting go of the day and preparing the body for rest. Gentle stretching and mindful movement can also alleviate physical discomfort that may be keeping you up, like back pain or restless legs.
Breathwork practices like Alternate Nostril Breathing help create balance in the body and quiet the mind, making it easier to drift off to dreamland. PLUS for bonus points, you could try journalling your thoughts to let go of even more "stuff" that will allow you to drift to sleep and stay asleep. YAY for improved sleep quality!
Yoga can be an effective way to improve sleep quality and combat insomnia during menopause. Try incorporating restorative poses and calming breathwork into your bedtime routine for more restful nights. ️ #MenopauseYoga #SleepBetter
— Petra Coveney (@MenopauseYoga)
The best part? You don't need to be a yoga pro to reap the benefits. Even a few minutes of gentle stretching and deep breathing before bed can make a world of difference in your sleep quality. So next time you find yourself tossing and turning, try rolling out your mat and giving menopause yoga a go. Your well-rested self will thank you in the morning.
Why not ask your yoga teacher to draw up a few poses that you can do on your own.
The Role of Breathing Techniques in Menopause Yoga
Breathe in, breathe out. Sounds simple enough, right? But when it comes to menopause yoga, breathing techniques, AKA pranayama, are a game-changer. During menopause, our bodies go through all sorts of hormonal shifts that can leave us feeling anxious, irritable, and just plain out of sorts. This is not your fault.
Sometimes our mood swings can get so bad that we can start thinking we might be having serious psychological symptoms. But listen, the anxiety comes from the estrogen being out of balance. By focusing on the breath, we can calm the mind, reduce stress, and bring a sense of balance back to our lives.
Alternate Nostril Breathing (Nadi Shodhana)
One of my favorite breathing techniques for menopause is Alternate Nostril Breathing (Nadi Shodhana). It involves gently closing off one nostril at a time and breathing through the other, alternating sides with each inhale and exhale. This practice helps to balance the left and right hemispheres of the brain, promoting clarity and emotional well-being.
"Pranayama is a powerful tool for women in menopause. It can help regulate hormones, reduce hot flashes, and calm the nervous system. Plus, it's a simple practice that can be done anywhere, anytime." - Dr. Christiane Northrup, author of The Wisdom of Menopause
Ocean Breath
Other beneficial breathing techniques for menopause include Ocean Breath, which involves breathing deeply through the nose while gently constricting the back of the throat so you make soft sound in the back of the throat like a calm ocean. This practice helps to calm the mind, reduce anxiety, and promote a sense of inner strength and resilience. While that may not feel like it is doing anything, as you create calm in your body, your body can create more of its own estrogen, and in turn relieving menopausal symptoms.
Gentle Breathing into the Diaphragm and Belly
Taking slow, breaths into the lower abdomen activates the parasympathetic nervous system, reducing heart rate and blood pressure and promoting a sense of calm and relaxation. The beauty of breathing techniques is that they can be incorporated into any yoga practice or done on their own anytime, anywhere. So next time you find yourself getting worked up over something and you don't understand why, take a moment to pause and breathe.
To Recap: Menopause yoga is your go-to for easing those tough symptoms like hot flashes and sleep issues. It's all about gentle poses, mindful movement, and breathing techniques that calm the mind and body. No need for perfection here—just listen to your body, find what feels good, and embrace a bit of self-care.
Menopause yoga isn't about perfecting poses or pushing yourself to the limit. It's about nurturing yourself, honoring your body, and finding a sense of ease.
FAQs about Menopause Yoga
Which yoga is best for menopause?
Menopause yoga, which is based in Hatha yoga, yogic breath-work and restorative yoga poses supports women best. These practices focus on poses and techniques that help a woman understand her body better, discover where the stress and tension are being held, and practice breathing techniques that soothe hot flushes and calm mood swings. It helps to improve sleep, reduces hot flushes, calm the mind, and bring more clarity to what's happening during the transition.
Is yoga good for menopause weight loss?
Absolutely. Having a regular yoga practice supports health in the body. Yoga supports a healthy metabolism by building muscle, reducing stress and supporting hormonal balance. If a woman practices yoga regularly and adds in a varied and balanced diet including plenty of protein, beneficial fats like omega-3's and finds balance with carbohydrates she will move towards healthy weight management.
What are the three stages of menopause?
The process from a medical perspective includes perimenopause (transition phase), menopause (1 year of no menstruation), and post-menopause (after menstruation stops), but a woman can go straight from menstrual through to post-menopause, because of a surgery or medical treatment like chemo or radiation therapy. Age doesn't matter. Most women go through around age 50-52, but it can happen as early in the 40's.
Women who are on birth control may not even know they have made it through to menopause. It is important to keep track of symptoms so as to not blame yourself for being tired or foggy in the head, but perhaps it may be that you are going through the change and genuinely need more rest.
What yoga is good for menopause fatigue?
Gentle yoga poses and passive stretching as in Menopause Yoga or Restorative yoga helps reduce fatigue and tiredness by helping you to relax while energizing the body through breathing calmly and releasing tension in the body. Do not do an intense Vinyasa Flow or Ashtanga yoga class, or a HIIT workout. You may end up stressing your body more and creating a panic and anxiety feeling in the body resulting in a crash or extreme exhaustion.
Conclusion
I know it can be tough to carve out time for yourself, especially with all the craziness of being responsible for everything and everyone. But your body and mind will thank you for giving this practice a try.
Remember, menopause is a part of the wild, wonderful journey of being a woman. So roll out that mat, take a deep breath, and let's do this thing together. And if anything, give me a shout out... or just email me here.
