What yoga should I practice during menopause

Menopausal women are suitable for practicing gentle and soothing yoga poses, mainly including cat and cow pose, baby pose, bridge pose, tree pose, supine twist pose, etc. These postures help alleviate hot flashes, improve sleep, regulate emotions, and enhance core strength and joint flexibility.

1. Cat Cow Style

Cat Cow Style helps relax back muscles and improve common back pain during menopause through spinal flexion and extension activities. When inhaling, collapse your waist and lift your head in a cow shape, and when exhaling, arch your back and lower your head in a cat shape. Repeat this process to promote blood circulation and relieve anxiety. Pay attention to synchronizing movements with breathing during practice and avoid excessive stretching.

2. Infant style

Infant style can gently stretch the hips and spine, suitable for practicing during menopause night sweats or insomnia. After kneeling down, lean your torso forward and press it against your thighs, touch your forehead to the ground, and extend or relax your arms forward and place them on your side. Maintaining deep and long breathing helps activate the parasympathetic nervous system, reduce cortisol levels, and improve symptoms of autonomic nervous system disorders.

3. Bridge

Bridge can strengthen the pelvic floor muscles and prevent menopausal urinary incontinence. When lying on your back, bending your knees and lifting your hips, you need to tighten your abdominal and gluteal muscles to maintain stable support for your shoulders. This posture can also stimulate thyroid hormone secretion, alleviate the risk of osteoporosis caused by decreased estrogen levels, and maintain bone health.

4. Tree Style

Tree Style improves balance and joint stiffness during menopause by standing on one leg. Place one foot on the inner side of the opposite thigh and raise both hands together to enhance lower limb strength and proprioception. If you cannot maintain balance during practice, you can lean against the wall or lower your leg height.

5. Supine twisting

Supine twisting can gently massage internal organs and promote digestive system function. Lie flat and tilt your knees to one side, turn your head in the opposite direction, and keep breathing to relax your abdominal cavity. This posture is particularly suitable for relieving gastrointestinal dysfunction symptoms such as menopausal bloating and constipation, while also releasing spinal pressure.

Practicing yoga during menopause should follow the principle of gradual progression, avoiding intense postures such as high-temperature yoga or excessive back bending. It is recommended to practice 3-4 times a week for 30-40 minutes each time, in combination with abdominal breathing to improve the effect. Before and after practice, supplement with soy products or flaxseed containing phytoestrogens, and wear breathable cotton clothing to maintain body temperature regulation. If dizziness or joint pain occurs, stop immediately and consult a professional yoga therapist to adjust the training plan if necessary. Maintaining regular practice can help smooth out physiological changes during menopause.