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MENOPAUSE

The symptoms of menopause - hot flashes, sleep issues, brain fog, mood swings, even digestive issues - can be extremely difficult to navigate and fraught with emotion. At the same time, our bodies are starting to lose muscle mass which can lead to joint pain. 

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Restorative yoga releases tension and brings the nervous system into a state of healing. When stress and fatigue are reduced, the rest of the symptoms can also improve, or are more easily tolerated. Virtually all women experiencing menopause (and perimenopause) can benefit from a restorative yoga practice. 

 

In restorative yoga, we find deep stretches and hold them for up to three minutes, breathing deeply and consistently. 
 

Want a 20 minute menopause yoga video? 
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HEAD-TO-KNEE FORWARD BEND (Janu Sirsasana)

This pose has many benefits for menopausal, post-menopausal and perimenopausal women:

  • Calms the brain and helps relieve mild depression

  • Stretches the spine, shoulders, hamstrings, and groins

  • Improves digestion

  • Helps relieve the symptoms of menopause

  • Relieves anxiety, fatigue, and headaches​

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  1. Sit on your mat with your legs outstretched in front of you.

  2. Bend your right knee and place the sole of your right foot against your left thigh forming a right angle with your left leg. 

  3. Keep your belly button in line with the center of your left leg and bend at your groin as you try to touch your head to your knee. 

  4. Use a strap and place it around your straight foot.

  5. Gently pull your chest down to your straight leg allowing the strap to support the stretch. 

  6. Hold this stretch for 1-2 minutes, breathing deeply.

  7. Repeat on other side.

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TWISTED POSE (Vakrasana)

  1. Start seated with your legs out straight in front of you 

  2. ​Slightly bend your left leg while keeping the sole of your feet resting on the  ground. 

  3. Keep your right leg straight on the ground.

  4. Twist your torso towards the left and bring in your right hand over the left leg.

  5. The right hand should be placed over the left toe or you can hold the left ankle with your right hand.

  6. Position the left hand behind to support the body.

  7. The neck is in a twisted position, in line with the torso.

  8. Hold the pose for at least 1-2 minutes.​

  9. Repeat on the other side.

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SUPPORTED CHILD'S POSE (Salamba Balasana)

This pose reduces anxiety, encourages relaxation and is an excellent, gentle back stretch.

  1. Begin on your hands and knees with your knees wide in a V shape.

  2. Place a large bolster or a couple of folded blankets between your knees and  thighs.

  3. Drape your torso over the bolster or blankets, making any adjustments to be comfortable

  4. Rest your head to whichever side feels best.

  5. Allow yourself to rest here until you feel your body begin to relax and soften, breathing normally. Hold for 2-3 minutes.

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