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.