Finding Tranquility: 8 Soothing Yoga Poses for Menopause Relief

Menopause is a natural transition that every woman goes through, but the symptoms can often feel overwhelming, confusing, and debilitating. The good news is that yoga can be a powerful tool to support your body, mind, and spirit during this transformative phase.

By practicing specific yoga poses, you may find relief from menopause symptoms, such as hot flashes, mood swings, insomnia, and reduced flexibility. In this post, we'll explore eight yoga poses that are particularly beneficial for menopausal women.

8 Soothing Yoga Poses for Menopause Relief

Let’s look at these 8 yoga poses for menopause relief, along with their benefits, how to do them, and modifications to make them easier:

1. Supported Bridge Pose

2. Legs-Up-The-Wall

3. Supported Reclining Bound Angle Pose

4. Cat-Cow Pose

5. Seated Forward Bend

6. Supported Child's Pose

7. Reclining Spinal Twist

8. Corpse Pose

supported bridge pose

1. Supported Bridge Pose (Setu Bandha Sarvangasana)

This pose promotes relaxation and relieves hot flashes by gently stimulating the thyroid gland and cooling the body. It also stretches the chest, shoulders, and neck, releasing tension and promoting better sleep. This gentle backbend also helps to calm the nervous system. Place a block or folded blankets under your sacrum, the flat part of your very low back. If needed, place a block or pillow under your head to release tension in the neck.

legs up the wall pose

2. Legs-Up-The-Wall Pose (Viparita Karani)

Known for its calming effects, this pose soothes anxiety and insomnia commonly experienced during menopause. It enhances circulation, reduces swelling in the legs, and activates the relaxation response, leaving you feeling refreshed and rejuvenated. This restorative inversion pose also helps reduce fatigue. Find a wall and lie on your back with your legs resting vertically against the wall. Use a folded blanket or bolster under your hips for added support. If your hamstrings are tight, keep your legs slightly bent or place a rolled-up blanket under your knees. Stay in this pose for as long as it feels good.

supported reclining bound angle pose

3. Supported Reclining Bound Angle Pose (Supta Baddha Konasana)

This pose opens the hips and pelvis, promoting relaxation and relieving menstrual discomfort. IF you need to, place bolsters, folded blankets, or pillows under your knees and back for support. Use additional props under your outer thighs if you feel any strain. Then, take a deep breath and relax into the pose.

Cow pose

cat pose

4. Cat-Cow Pose (Marjaryasana/Bitilasana)

This gentle flowing movement helps release tension in the spine and improves flexibility. Focus on synchronizing your breath with the movement, arching your back on the inhale (cow) and rounding it on the exhale (cat). Modify by performing the movement while seated on a chair if getting on the floor is uncomfortable.

seated forwaRd bend

5. Seated Forward Bend (Paschimottanasana)

This pose stretches the hamstrings and lower back, soothing anxiety and calming the mind. Sit on a folded blanket to elevate your hips, and bend your knees slightly if you experience any discomfort. Reach for your shins, ankles, or use a strap around your feet to support the forward fold. Or, use a bolster or pillows to prop yourself up. With each exhale, relax into the pose.

supported child’s pose

6. Supported Child's Pose (Balasana)

One of my favourite poses, child's pose gently stretches the lower back and promotes relaxation. Place a bolster or folded blankets between your thighs and calves for support. Rest your forehead on a block or pillow to alleviate pressure on the neck.

reclining spinal twist pose

7. Reclining Spinal Twist (Supta Matsyendrasana)

This twist releases tension in the spine, massages the abdominal organs, and improves digestion. Keep your knees bent and place a bolster or folded blanket between them for support. Modify by extending your bottom leg fully or using a pillow under your knee if needed.

Savasana, corpse pose

8. Corpse Pose (Savasana)

The ultimate relaxation pose, Savasana, helps reduce stress, anxiety, and promotes better sleep. Lie on your back, letting the floor support you. Use blankets, bolsters, or pillows to support any areas that need extra cushioning. Consider using an eye pillow or covering your eyes with a soft cloth to enhance relaxation. Perhaps you might even consider diffusing lavender essential oil for ultimate relaxation.

A Word of Caution:

While yoga can be immensely beneficial during menopause, it's essential to listen to your body and make necessary modifications. If you have any pre-existing medical conditions or concerns, consult with your healthcare provider before starting a yoga practice. Additionally, avoid overexertion, honor your limitations, and never push yourself into pain. Be mindful of your energy levels and adapt the practice accordingly.

If you’re interested in learning more, or practising with me, why not join my Menopause Yoga Retreat in Greece?