My Top 5 Yoga Poses for Menopause Symptoms

These poses will help: Ease Anxiety, Improve Sleep & Boost Energy

Why Yoga is a Game-Changer During Menopause

Menopause brings big changes: physically, mentally, and emotionally. For many women, symptoms like anxiety, poor sleep, hot flushes, and fatigue can feel never-ending, and if experienced over a long period of time, it gets exhausting.

Yoga is more than just exercise; it’s a mind-body practice that helps regulate stress hormones, improve circulation, and restore balance to your nervous system. And the best part? You can adapt your yoga practice to how you feel today.

1. Supported Reclining Bound Angle Pose (Supta Baddha Konasana) – For Anxiety and Stress Relief

This heart-opening pose encourages deep relaxation and calms your nervous system.

How to do Supta Baddha Konasana:

1. Sit on the floor with the soles of your feet together, knees falling out to the sides.

2. Place a bolster or pillow behind you.

3. Lie back slowly, letting your arms rest at your sides, palms facing up.

4. Stay for 3–5 minutes, breathing deeply.

Tip: Close your eyes and focus on lengthening each exhale — it’s a natural stress reliever.

2. Legs-Up-the-Wall Pose (Viparita Karani) – For Better Sleep and Circulation

This restorative inversion reduces swelling in the legs, improves blood flow, and signals to your body that it’s time to rest.

How to do Viparita Karani:

1. Sit sideways against a wall.

2. Swing your legs up as you lie back, adjusting until your hips are close to the wall.

3. Rest your arms by your sides and close your eyes.

4. Stay for 5–10 minutes.

Tip: Practise this before bed to improve sleep quality.

3. Cat-Cow Flow (Marjaryasana-Bitilasana) – For Energy and Spinal Flexibility

Gentle movement through the spine boosts energy, warms up the body, and improves mobility.

How to do Marjaryasana-Bitilasana:

1. Start on all fours with shoulders over wrists and hips over knees.

2. Inhale, lift your chest and tailbone for Cow Pose.

3. Exhale, round your spine and tuck your chin for Cat Pose.

4. Flow between the two for 1–2 minutes.

4. Supported Forward Fold (Paschimottanasana) – For Overwhelm and Mental Calm

A gentle forward bend encourages introspection, slows your heart rate, and soothes the mind.

How to do Paschimottanasana:

1. Sit with legs extended in front of you.

2. Place a cushion or bolster over your thighs.

3. Hinge from the hips, folding forward to rest on the support.

4. Stay for 3–5 minutes.

5. Bridge Pose (Setu Bandhasana) – For Mood and Hormonal Support

A gentle backbend that opens the chest, strengthens the legs, and stimulates the thyroid and adrenal glands.

How to do Setu Bandhasana:

1. Lie on your back with knees bent, feet hip-width apart.

2. Press into your feet to lift your hips.

3. Interlace your hands under your back if comfortable.

4. Hold for 30 seconds–1 minute, then lower slowly.

Tips for Practising Yoga During Menopause

• Listen to your body — some days you’ll need gentle rest, other days you’ll crave movement.

• Use props — cushions, bolsters, straps, and blankets- to make poses more supportive.

• Breathe deeply — your breath is your best ally for regulating stress.

  
  

🌼Final Thoughts

If you already feel overwhelmed by a busy life, add one of these poses to your bedtime routine for a week, then try another one. Even a few minutes of practice creates feelings of calm and presence. This can be enough to reset you, without needing a lengthy yoga practice. Give yourself some extra TLC with my Yoga for Menopause Symptoms: Mindfulness & Self-Care Rituals for Your Best Self guide.