There are many asanas and pranayamas which will benefit menopausal women, but here is a selection known to help.

Yoga teachers might want to include a selection of these poses and pranayamas in their classes or, for a personal pratice, select at least four postures and a breathing practice to incorporate in your daily routine.

Viparita Karani (Legs up the Wall)

• well known restoratice pose for women. This pose helps to quieten the mind and soothe the nervous system

Argha Sarvangasana (Half Shoulderstand), Sirsasana (Supported Headstand), Halasana (Plough Pose)

• these can balance the hormones and bring blood flow to the brain cells.

Supta Baddha Konasana (Reclining Bound Angle Pose) and Supta Virasana (Reclining Hero Pose)

• recommended restorative poses
• remember to use lots of props such as blankets and bolsters.

Janu Sirsasana (Head-to-Knee Forward Bend) Pashimottanasana (Seated Forward Bend) Balasana (Child’s Pose)

• are all calming, ease anxiety and restorative.

Trikonasana (Triangle Pose)

• is great for helping to boost bone density and strength.

Pelvic floor or Kegel contractions

• help prevent incontinence and prolapse problems.