How to manage menopause symptoms with Yoga

Menopause is a natural phase in a woman’s life, marking the end of her reproductive years. This transition, typically occurring between the age of 45 and 55, can bring a variety of symptoms that impact physical, emotional, and mental well-being. Common symptoms include hot flashes, night sweats, mood swings, sleep disturbances, and fatigue. While hormone replacement therapy (HRT) and other medical treatments are available, many women seek natural alternatives to manage these symptoms. One such effective and holistic approach is yoga.

Indiatoday spoke with Dr Priya Yadav (PT), Consultant- Physiotherapist, Motherhood Hospitals, Gurgaon to get more insights.


Yoga, an ancient practice combining physical postures, breath control, and meditation, offers a myriad of benefits that align perfectly with the needs of women navigating menopause. It promotes physical health, emotional stability, and mental clarity, helping to ease the transition in a balanced and nurturing way.


1. Hot Flashes and Night Sweats: Hot flashes and night sweats are amongst the most common and uncomfortable symptoms of menopause. Yoga, through its calming and cooling postures, can help manage these symptoms. Poses such as the Standing Forward Bend (Uttanasana), Child’s Pose (Balasana), and Legs-Up-The-Wall Pose (Viparita Karani) encourage relaxation and reduce internal heat, providing relief from these sudden temperature spikes.

2. Joint and Muscle Pain: Menopause can sometimes bring about joint stiffness and muscle pain due to hormonal changes. Regular yoga practice enhances flexibility, strength, and circulation, alleviating discomfort. Gentle stretches and strengthening poses, such as the Cat-Cow Stretch (Marjaryasana-Bitilasana) and Warrior II (Virabhadrasana II), can significantly improve joint health and muscle tone.

3. Bone Health: With the decline in estrogen levels, postmenopausal women are at a higher risk of osteoporosis. Weight-bearing yoga poses like Tree Pose (Vrksasana) and Triangle Pose (Trikonasana) support bone health by engaging muscles and promoting structural strength.


1. Mood Swings and Anxiety: The hormonal fluctuations during menopause can lead to mood swings, anxiety, and depression. Yoga’s emphasis on mindfulness and breath control offers a natural way to stabilise mood. Practices such as alternate nostril breathing (Nadi Shodhana) and mindful meditation enhance emotional resilience, reduce stress, and foster a sense of calm and well-being.

2. Sleep Disturbances: Insomnia and sleep disturbances are frequent complaints among menopausal women. Restorative yoga poses and deep relaxation techniques can improve sleep quality. Incorporating poses like Reclining Bound Angle Pose (Supta BaddhaKonasana) and Corpse Pose (Savasana) into your evening routine can prepare the body and mind for a restful night’s sleep.

3. Mental Clarity and Focus: Menopause can sometimes affect cognitive function, leading to issues with memory and concentration. Yoga practices that involve balance and coordination, such as Eagle Pose (Garudasana) and Half Moon Pose (Ardha Chandrasana), enhance mental focus and clarity. Additionally, meditation and breathwork increase mindfulness, improving overall cognitive function.


Yoga not only addresses specific menopause symptoms but also promotes overall well-being. The practice encourages self-awareness and self-compassion, empowering women to listen to their bodies and respond to their needs with kindness. This holistic approach fosters a positive attitude towards menopause, viewing it not as a time of loss, but as a transformative period of growth and self-discovery.

Here are some practical tips for incorporating Yoga into your life

  • Start Slowly: Begin with simple poses and gradually incorporate more complex ones as you become comfortable.

  • Find a Class or Instructor: Joining a yoga class or working with an instructor can provide guidance and ensure you’re practising safely and effectively.

  • Consistency is Key: Regular practice, even if it’s just a few minutes a day, can yield significant benefits over time.

  • Listen to Your Body: Modify poses as needed and avoid pushing yourself too hard. Yoga is about balance and self-care, not competition.

Yoga offers a natural, effective way to manage menopause symptoms, providing relief and balance during this significant life transition. Embracing yoga can help women navigate menopause with grace, resilience, and a renewed sense of vitality.

Published By:

vaishnavi parashar

Published On:

Jul 10, 2024

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