The Ancient Practice of Yoga for Menopause Relief
The millennia-old expertise of yoga, originating from India, combines mindfulness, breath control, and stretching. The purpose of this practice is threefold: to improve flexibility, reduce stress levels, and promote overall well-being.
Studies suggest that yoga can be particularly beneficial in alleviating menopausal symptoms. Specific poses have been shown to reduce anxiety, alleviate hot flashes, and revitalize energy levels.
We reveal how menopause-adapted yoga can be helpful, highlighting the most effective poses.
Symptoms of Menopause
Menopause typically occurs between the ages of 45 and 55, marking the cessation of menstruation for twelve consecutive months. Kathleen Jordan, MD, Medical Director at Midi Health, notes that in around 6% of women, this process may start earlier, a situation termed early or premature menopause.
The accompanying symptoms vary greatly in intensity from woman to woman.
Bruce Dorr, MD, a gynecologist-obstetrician with over thirty years of experience and Chief Medical Advisor at Biote, describes these symptoms as variations of an amusement park ride. Estrogen dominance and depletion can trigger a myriad of reactions: some women barely feel the effects, while others experience such profound disruptions that they impact their professional lives.
Common symptoms include:
- Restless sleep or insomnia, often more acute in the first few years following menopause.
- Persistent hot flashes, which Dr. Jordan estimates affect a third of women for more than a decade after menopause onset.
These manifestations can vary significantly from person to person, with some experiencing a smooth transition while others face much more significant challenges.
For more information on self-management of menopausal symptoms, consult dedicated personal care strategies.
The Benefits of Yoga for Menopause
Menopausal symptoms can persist for years, even decades. Managing them can therefore transform your daily life.
Hormone replacement therapy can be helpful, but it doesn’t always suffice to ease the psychological impact of menopause. This is where yoga reveals its potential.
According to Dr. Jordan, menopause results in changes in serotonin and dopamine levels, neurotransmitters essential to our mood and ability to sleep.
“The physical exercise, deep breathing, and mind-body connection unique to yoga can increase serotonin and endorphin levels, which improves mood and decreases symptoms of depression and anxiety,” she explains.
Studies published in journals such as Brain, Behavior, and Immunity indicate that yoga practice can reduce cortisol, the stress hormone. Furthermore, a review published in Evidence-Based Complementary and Alternative Medicine found that yoga provides significant relief from psychological symptoms of menopause, including depression and anxiety.
Dr. Jordan also mentions that yoga can reduce inflammation and pain related to menopause. It also helps support a healthy metabolism, reducing the risk of weight gain and associated health problems such as high blood pressure and heart disease.
Yoga for Menopause: 6 Poses to Try
Beneficial Poses
Here is a selection of recommended poses for their effectiveness in alleviating menopausal discomfort:
- Mountain Pose (Tadasana): it promotes body awareness and helps center and stabilize oneself.
- Warrior Pose (Virabhadrasana): it strengthens the body, increases stability, and reduces stress.
- Cat-Cow Pose (Marjaryasana-Bitilasana): this combination helps relax the spine and calm the mind.
- Child’s Pose (Balasana): ideal for deep relaxation and reducing nervous tension.
- Bridge Pose (Setu Bandha Sarvangasana): it stimulates abdominal organs and can alleviate menopausal symptoms like hot flashes.
- Standing Forward Bend (Uttanasana): helps calm the mind and reduce fatigue.
For each pose, it is essential to listen to your body and not force the positions. Regular practice helps maximize the benefits experienced.
Sa Ta Na Ma Meditation for Irritability
Irritability is reported by up to 70% of women during menopause. Fortunately, a yoga meditation called Sa Ta Na Ma could provide a solution. According to Coveney, saying these words out loud can transform the nervous system and reduce feelings of anger. “Instead of allowing the emotion to overwhelm you, try this simple breathing technique for three or four cycles. You will find that your emotions calm down,” she explains.
To practice:
- Breathe deeply. As you exhale, whisper the word “sa” while touching your thumb and index finger together.
- Breathe deeply again. On the next exhale, say “ta” while touching your thumb to your middle finger.
- Continue the process, saying “na” while touching the ring finger and “ma” while touching the pinky finger.
- Repeat the sequence several times to feel the effects.
If you prefer not to say the words aloud, you can repeat them mentally. “The important thing is to do it slowly, with a long exhale after each breath,” advises Coveney. A visual demonstration is available below to guide you.
For Anxiety, Legs Up the Wall Pose
Anxiety can impact up to half of women in perimenopause and postmenopause. The decrease in estrogen interferes with the production of happiness hormones like serotonin, dopamine, and oxytocin, essential for our emotional well-being. Petra Coveney compares this situation to a car with faulty spark plugs: without them, the engine cannot run properly. Similarly, hormonal imbalance can affect mood.
Petra Coveney suggests a yoga pose called Viparita Karani, also known as Legs Up the Wall, to address anxiety.
She assures that this pose is reassuringly simple.
To perform it, follow these instructions:
- Place a blanket on the floor and lie down facing a wall or in front of an object like a chair or sofa.
- Lift your legs and rest them against the wall or on the chair’s seat.
- If you feel cold, cover yourself with a blanket.
- For added comfort and to reduce visual distractions, a scarf or eye mask can be placed over your eyes.
- Stay in this position for at least 10 minutes.
Coveney assures that after this period, you will feel a sense of rest and relaxation. A video demonstration is available to guide you through the pose step by step.
For Hot Flashes, Reclining Bound Angle Pose
Yoga draws on the principles of cognitive-behavioral therapy (CBT), emphasizing the link between our thoughts, moods, and behaviors.
In the context of menopause, yoga helps transform the perception of discomforts such as hot flashes.
Petra Coveney points out that women who feel embarrassed about these hot flashes tend to experience longer and more intense episodes.
On the other hand, those who accept these manifestations as a normal part of the menopause process notice a quicker alleviation of symptoms.
A study in the journal Menopause showed that mindfulness facilitated the management of hot flashes. This is why Coveney recommends the Reclining Bound Angle Pose, or Supta Baddha Konasana, to help alleviate them.
Here’s how to do it:
- Lie on your back, on a rolled blanket or a cushion.
- Bend your knees and spread them to the sides.
- Extend your arms to the sides, palms up, and take deep breaths.
This position opens the chest and armpits, areas where heat tends to accumulate, explains Coveney. “This is the ideal exercise to practice at home for those who suffer from hot flashes.”
A video is available to guide you visually in executing the pose.
For Fatigue, Menopause Warrior Chair Pose
Fatigue is common during menopause and can be particularly burdensome. Petra Coveney suggests a dynamic pose to address it: the Menopause Warrior Chair Pose, also known as Utkatasana.
This position is a kind of standing squat that involves active movements to stimulate blood circulation.
This pose is beneficial because it increases heart rate and encourages deeper breathing.
According to Coveney, these actions promote blood circulation throughout the body, helping to dissipate mental fog, improve mood, and instill a sense of vitality.
Instructions for Menopause Warrior Chair Pose
To adopt this pose:
- Stand upright, feet hip-width apart.
- Bend your knees as if you were going to sit on an imaginary chair.
- Lean slightly forward until your thighs form a 45-degree angle with the floor.
- Hold this position for 15 to 20 seconds.
- Return to a standing position and repeat the exercise.
An explanatory video is available to visualize and better understand the pose.
For Self-Confidence, Mountain Stream Pose
The mental, physical, and emotional transformations that accompany menopause can shake self-confidence.
However, the Mountain Stream Pose, which opens the chest, contributes to restoring self-esteem.
Petra Coveney highlights the effectiveness of this stretch, despite its subtlety: “If you feel down, lacking self-confidence, that feeling of not being good enough, this simple pose is ideal.
It naturally stretches the muscles of your chest and promotes deeper breathing. After doing this pose, you feel lighter and more positive.”
Instructions for the Mountain Stream Pose
To perform this pose:
- Lie on your back.
- Place a rolled blanket just below your shoulder blades to slightly elevate the chest.
- You can also place a cushion or foam roller under your knees for added benefit.
- Extend your arms to the sides, palms up, and take deep breaths.
For an illustration of the pose, refer to the video below.
For Joint Pain, Cat-Cow Pose
Musculoskeletal pain during the transition to menopause affects over 70% of women, as demonstrated by a study in Neural Plasticity.
Yoga offers solutions to alleviate these discomforts. Among the many poses that promote flexibility, Echo Wang, a yoga instructor, highlights the Cat-Cow Pose.
She explains, “The Cat-Cow is a pose that gently mobilizes the spine, promotes flexibility, and relieves joint pain.”
To practice this pose:
- Get on all fours on the floor.
- Keep your arms shoulder-width apart and align your knees under your hips.
- Inhale deeply, raising your head and arching your back (like a cow).
- Exhale deeply, rounding your back towards the sky and lowering your head and pelvis (like a cat).
- Repeat the movement three or four times.
An explanatory video is available to help you visualize and master the pose.
Patience is Key in Menopause Yoga
Practicing yoga to alleviate menopausal symptoms does not yield instant results.
According to Echo Wang, a yoga instructor, the time needed to feel relief varies from person to person. She advises starting with a few minutes of yoga each day, then gradually increasing the duration of the sessions based on your comfort level.
Listening to your own body is crucial to adapt the poses to your needs.
Petra Coveney emphasizes the importance of consulting a doctor before starting any new exercise program, including yoga. While generally safe and well-tolerated, engaging too quickly in a new routine could lead to injuries.
To make the most of this practice, Coveney suggests attending classes specifically designed for menopausal symptoms or seeking out an instructor trained in techniques adapted to this stage of life.
It is worth noting that certain types of yoga can exacerbate menopausal symptoms. For example, Bikram yoga, or hot yoga, is practiced in a hot and humid environment, which can intensify hot flashes.
Patience is Key in Menopause Yoga
To naturally alleviate menopausal symptoms, it is essential to keep in mind that yoga is a practice that takes time.
The beneficial effects on well-being are not immediate and can vary from person to person. Yoga instructor Echo Wang recommends starting with short daily sessions and gradually increasing the duration of practice according to personal comfort levels. Paying attention to the reactions of your body is crucial to adjust the poses to your own requirements.
It is also highly recommended to consult a doctor before starting any new exercise program, including yoga. While this activity is generally safe and well-tolerated, too intense or inappropriate commitment could lead to injuries.
To maximize the benefits of this discipline, Petra Coveney encourages attending classes specifically designed for menopausal women or hiring an instructor trained in techniques adapted to this stage. It is wise to note that some styles of yoga can exacerbate menopausal symptoms. For example, Bikram yoga, practiced in a hot and humid environment, is likely to intensify hot flashes.
To explore other natural methods to relieve menopausal symptoms:
This content is not a substitute for professional medical advice or diagnosis. It is essential to consult your doctor before adopting any treatment plan.