Is it good to do yoga during menopause

Yoga is usually beneficial for menopausal women, as it helps alleviate hot flashes, improve sleep, and regulate emotions. Yoga practice should choose appropriate movements based on individual physical conditions, avoiding high-risk postures such as excessive stretching or handstands. Menopausal women practicing yoga can help relax pelvic muscles and reduce joint stiffness through gentle postures such as catnip and baby poses. Abdominal breathing can regulate autonomic nervous system function and reduce anxiety caused by hormonal fluctuations. Partial twisting postures such as the Half Fish King posture can stimulate glandular secretion, but osteoporosis patients need to avoid excessive twisting of the spine. Long term maintenance of movements in Yin yoga helps to relax the fascia and is suitable for improving night sweats.

Patients with hypertension or lumbar disc herniation should carefully choose a posterior bending posture, which can be replaced with wall support exercises. High temperature yoga may worsen symptoms of hot flashes, and it is recommended to practice in a room temperature environment. Patients with combined cardiovascular diseases need to monitor heart rate changes and avoid prolonged breath holding movements. People with degenerative joint diseases can use assistive devices such as yoga tiles and elastic bands to reduce the difficulty of movements.

It is recommended to practice yoga during menopause 3-4 times a week, with each session lasting no more than 60 minutes and with minimal sweating. Before and after practice, it is recommended to supplement soy products containing phytoestrogens and avoid exercising on an empty or full stomach. Combining aerobic exercises such as brisk walking and swimming has a better effect. If dizziness or joint pain occurs, it should be stopped immediately. Regularly conduct bone density testing, adjust posture strength based on the examination results, and consult professional yoga therapists to develop personalized plans if necessary.