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Yoga Poses to Aid with Menopause Symptoms

After listening to women discuss their menopausal symptoms and the struggles they face while migrating through this transition, I decided it would be great idea to research and develop a list of common yoga poses that could help aid those pesky menopausal symptoms.  

Dr. Sarah Jarvis says, “Most of the changes that happen around menopause are due to changes in hormone levels, particularly dropping levels of the female hormone estrogen. The average age periods stop is 51, but any time from 45 is normal.”

The symptoms resulting from this fluctuation include:

Irregular Periods

Hot Flashes & Night Sweats (fast heartbeat, flushed skin, sudden coldness)

Trouble Sleeping

Moodiness (anxiety, irritability, depression)


Lower Labido


Physical Appearance (dry skin, thin hair)

Sore Breasts

Chronic Headaches

Bladder Weakness

This transition can take several years, averaging around a total of four years with these listed symptoms. I know, it doesn’t sound fun right? But perhaps yoga can help manage or deflect some of these symptoms. Many have claimed that yoga has assisted them through the stages of menopause, so try it for yourself and see if it helps diminish the symptoms.

Below are several yoga poses, each providing benefits of how they can aid with the listed symptoms of menopause:

Big Toe Pose

  • Discards leftover gas from body
  • Strengthens joints in knees, leg bones and spine.
  • Diminishes headaches
  • Cures Insomnia
  • Improves concentration
  • Regulates anxiety
  • Controls blood flow throughout body
  • Provides calm state

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Bridge Pose

  • Aids with depression

  • Helps reduce stress, anxiety and insomnia

  • Diminishes aches in head and back

  • Energizes the thyroid

  • Improves digestion and circulation

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Dolphin Pose

  • Stress reliever

  • Aids with depression

  • With head support, relieves menstrual cramping

  • Improves digestion

  • Therapeutic for anxiety and insomnia

  • Reduces headache and back pain

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Downward Facing Dog

  • Energizes the body

  • Improves stress levels and depression

  • With head supported, relieves menstrual cramping

  • Cures headaches and back pain

  • Relieves insomnia and fatigue

  • Increases metabolism


Extended Triangle Pose

  • Improves stress

  • Increases metabolism

  • Alleviates anxiety

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Head-to-Knee Forward Bend

  • Aids with mild depression

  • Energizes liver and kidneys

  • Improves digestion

  • Relieves menstrual discomfort

  • Eases anxiety

  • Lightens Fatigue

  • Cures Headaches

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Hero Pose

  • Relieves indigestion

  • Improves digestion

  • Helps relieve symptoms of menopause including bladder weakness, irritability and fatigue.

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Legs-Up-the-Wall Pose

  • Relieves Stress
  • Alleviates anxiety
  • Therapeutic for headaches and backaches
  • Aids with menstrual symptoms
  • Eases swelling and fatigue within legs
  • Breather for back pain

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Plow Pose

  • Stimulates thyroid gland

  • Alleviates stress and fatigue

  • Cures insomnia

  • Relieves headaches and backaches

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Reclining Bound Angle Pose/ Bound Angle Pose

  • Stimulates ovaries and prostate gland

  • Activates bladder and kidneys

  • Improves heart and blood circulation

  • Relieves stress and mild depression

  • Alleviates menstrual cramping and irritability

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Seated Forward Bend

  • Relieves stress and mild depression

  • Increases metabolism

  • Energizes uterus, ovaries, liver and kidneys

  • Helps relieve menstrual discomfort

  • Soothes headaches

  • Alleviates anxiety

  • Reduces fatigue

  • Cures insomnia

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Standing Forward Bend

  • Aids with mild depression

  • Relieves stress and calms the brain

  • Stimulates kidneys and liver

  • Increases metabolism

  • Alleviates anxiety and fatigue

  • Cures insomnia

  • Reduces headache

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Supported Headstand

  • Improves digestion

  • Therapeutic for insomnia

  • Energizes pituitary and pineal glands

Relieves stress and mild depression

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Supported Shoulderstand

  • Stimulates thyroid and prostate glands

  • Increases metabolism

  • Alleviates fatigue

  • Cures insomnia

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If you already practice yoga regularly, you may know of additional poses are alterations to the ones above. Please feel free to comment below and share your experience and input towards helping alleviate the symptoms of menopause.