During menopause, there is a natural decline in the reproductive hormones of women's bodies. Most women experience menopause at any time between the ages of 40-50. The menopause cycle is a natural part of a woman's life.
Menopause is not a disease or disorder and therefore it does not require any treatment. However, it is considered a major change in a woman's body and hence it can be difficult to go through. Menopause is natural, but studies have shown that certain lifestyle factors can increase the onset of early menopause. Studies have also found that physical activities can help reduce the negative health effects of menopause. Let us here tell you 4 Yogasanas, which are beneficial for women going through menopause (and can help to relieve pain).
Sukhasana helps to keep both bodies and mind healthy, calm. It helps in preparing the body for the rest of the routine or yoga asana. While doing yoga, one can start with Sukhasana first, it helps in getting the correct breathing process and control.
- To do this posture, spread the mat on the ground and sit with a roll.
- Sit with your back straight and close your eyes.
- Now place your palms on your knees and take 3-4 deep breaths in and out.
Tadasana or Mountain Pose
Tadasana can give the necessary stretch in the body as well as muscles. In Tadasana, just as the cat stretches your body, you have to stretch your body, which is quite relieving. This asana helps to strengthen the stomach and pelvic area, which aids to relieve the symptoms of menopause and also helps in regulating hormones. Tadasana helps improve digestion, strengthen your hamstrings, calm the body and relieve menopausal symptoms.
Also Read: 6 Yoga Poses to Boost Your Stamina
- For this, you put your feet together and stand upright.
- Now raise your hands straight upwards and close your eyes, taking a deep breath.
- Now exhale slowly, returning to the previous position.
Uttanasana or Forward Bend Pose
- To perform Uttanasana i.e. Forward Bend Pose, you must first stand upright.
- Now while breathing your upper body, bring your toes down to touch.
- Stop in this position for some time, keep in mind that your knees are straight and then exhale and go back to the starting posture.
Sarvangasana or Supported shoulder stand
This asana can play an important role in relieving depression and reducing mood swings due to hormonal changes in the body (in women undergoing menopause).
- To perform Sarvangasana, you lie down on the ground and keep a folded blanket or thin pillow under your head.
- Now while breathing, lift the lower part of your body i.e. waist and legs from the ground with the help of your shoulder.
- Continue to lift the body and extend your legs in such a way that your knees are right in front of your face and keep your elbows in a comfortable position.
- Now keep breathing and make sure that your head is perpendicular to the floor.
- After stopping for a while, slowly return to the previous position and then repeat.
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