Bhujangasana improves spinal flexibility and reduces lower back pain
Yoga is beneficial for women approaching menopause. Yoga can help reduce stress and anxiety, which are common symptoms of menopause. It may also improve spinal flexibility and reduce back pain, which can be worse in menopausal women.
Yoga can also help open your chest and improve your posture. It further improves balance and stability, which can be impaired during menopause. Read on as we will share a list of yoga asanas that you can perform regularly if you are approaching menopause.
Best yoga asanas for women approaching menopause:
1. Viparita Karani
- This pose requires you to hold your feet above your head
- To do this, traditionally, you lie on your back and lift your feet off the ground at a 90-degree angle.
- Use your arms to push your legs further up.
- At this point, the only parts of your body that are touching the ground are your head, arms (shoulders to elbows), and upper back.
- Toes should be pointing towards the sky
- However, it takes time and practice to become comfortable performing this asana. Therefore, you can use the support of the wall to rest your feet at a 90 degree angle.
- Beginners can perform this asana more effectively by placing one or two pillows under the lower back and elevating the body with external support.
2. Bhujangasana
- Lie down on the floor with your face facing the ground
- Next, place your palms on the sides of your body and slowly lift your upper body
- At this point, the only parts of your body that should touch the ground should be your palms and lower body.
- Hold this position for 30 seconds then release
- Repeat 3-4 times daily
3. Balasana
- Sit with your legs crossed
- At this point, your feet should be pointing upwards.
- Next, slowly bend your upper body forward on the floor.
- At this point, extend your arms as far forward as possible as well.
- Your face should also face the floor, as should your palms.
- In this position, your calves, forehead, and palms should all be touching the ground.
- It’s a comfortable and relaxing pose because you just stretch your body and rest.
- Hold this position for 10-15 seconds and perform 4-5 sets daily.
4. Ustrasana
- Sit on your knees and calves
- Avoid letting your thighs touch your calves
- This time, slowly place your hand on your ankle.
- At this point, your face should be facing the ceiling.
- Hold this position for 10-20 seconds and repeat for 3-5 minutes
5. Tadasana
- Stand straight with your feet at the same distance as your shoulders
- raise your hands towards the ceiling
- Open your palms and stretch them as high as possible
- At this time, clasp your hands together so that your palms are facing the ceiling.
- I recommend looking up
- Hold this stretch for 10 seconds and repeat 3-5 times
6. Savasana
- Lie down on flat ground, preferably on a yoga mat
- Place your arms at your sides and open your palms
- Palms should be facing the sky
- Legs should be slightly apart from the shoulders
- At this time, inhale and exhale
These yoga poses help promote good posture, align the spine, and improve overall body coordination.
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV is not responsible for this information.
