How to practice?
Firstly, sit on a mat and extend the left leg out in front of you. Now bend the right foot, so your heel is placed at the junction of your thigh and hip. Keep your left foot’s toe pointing inwards, your back straight, and your chest open. Finally, inhale and raise both your arms up, extending the spine further, and as you exhale, hinge forward, come down from the hip and try to touch your chin or head to the left knee, and hold for five deep breaths. Then inhale and raise both your arms up, exhale and release. Repeat the same on the other side too.
5. Adho Mukha Shavasana (Downward-facing dog)
This Asana helps to alleviate the symptoms of menopause. It helps to improve the brain’s blood circulation, ultimately calming you down.
It also stretches the upper back, legs, arms, and prevents bone-related problems. It also helps to reduce irritability and anxiety, which can be seen in many women with menopause.
How to practice?
Firstly, sit in a kneeling position, tuck your toes, place your palms on the mat with fingers wide open. Now lift your knees and hips. Then inhale, press your hips towards the roof, straighten and lengthen your spine, straighten your legs and engage your belly. Stay in this pose for three deep breaths. Finally, bring your knees down gently and rest in a Child’s pose for some time.
All the Asanas mentioned here are beneficial in relieving stress, anxiety, depression, and dealing with the symptoms of menopause. Most of these Asanas help stretch the spine, shoulder, neck, and groin area. Ultimately, it strengthens the body and improves flexibility.
It is an educational article, so please practice all these Asanas under the guidance of a Yoga teacher. We all have different flexibility levels, and our requirements are different too according to age, so always practice it under the Yoga teacher’s supervision.