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20 Minute Yoga Workout to Ease Menopause Symptoms

Yoga Menopause

This simple 20 minute yoga workout to ease menopause symptoms is designed especially to help sooth and alleviate the symptoms of menopause. It can combat weight gain and an increase in belly fat, bloating, depression, fluctuating hormones, and constantly interrupted sleep.

Doing yoga on a regular basis ensures that you have a smoother menopause and can help reduce hot flashes, improve your mood, help control those awful food cravings, and even improve your sex life too!

To do the following yoga routine, all you need is a yoga mat, and a little peace and quiet. If you haven’t done any form of exercise or stretching for many years, you may benefit from some yoga blocks and/or a yoga strap in the early stages, until your flexibility improves.

 

20 Minute Yoga Workout to Ease Menopause Symptoms

Run through this sequence of poses making sure you complete the moves on both sides of the body for those that need it. Once you have gone all the way through, rest for a minute and then repeat the sequence a second time.

Easy Pose 01Easy Pose (Sukhasana)

  1. Sit on your yoga mat. Extend your legs in front of you and sit up straight.
  2. Cross your legs and place your hands on your knees.
  3. Hold for one minute, breathing in deeply through your nose and out through your mouth.
  4. Release and cross your legs the opposite way.
  5. Hold for a further minute, breathing as before.
Modification

As the name suggests, this is meant to be an Easy Pose. If your hips are especially tight, you may find it easier to prop yourself up by sitting on one or two folded blankets. This will greatly reduce the stress and discomfort in your hips, knees, and back. If you need more back support, sit with your back against a wall.

By regularly integrating the Easy Pose into your practice and into your daily life you will experience a feeling of calm that will help reduce menopause symptoms too.

standing forward bend 02Standing Forward Bend (Ardha Uttanasana)

  1. Stand on your yoga mat with your feet approximately hip width apart.
  2. Lift your right arm above your head and lean toward your left. You should feel a slight stretch along the right hand side of your torso. Hold this stretch for 15 seconds.
  3. Repeat this stretch for the left hand side of your body. Hold for 15 seconds.
  4. Now bend forwards, using your hips as a hinge, and reach towards the floor.
  5. Fold your arms slightly by holding each elbow with alternate hands. Hold for 30 seconds.
  6. Slowly roll back up to a standing position placing your hands back at your sides.
standing forward bend 01
Modification

If you find that you are unable to bend over very far, or that staying in the bent over position is uncomfortable, try using a couple of yoga blocks and gently rest your hands on them to give you a little bit of added support. (See above photo).

Be patient with this move. You will be surprised at how quickly your flexibility will improve if you stick with it.

chair pose 01Chair Pose (Utkatasana)

  1. Stand on a yoga mat with your feet together, and reach up above your head and place your palms together.
  2. Now bend at the knees whilst slightly pushing your hips backwards. As if you were going to sit in a chair.
  3. Hold this position for 30 seconds.
  4. Slowly return to a standing position.
Modification

To get additional benefits from this pose, try adding the following.

  • Whilst in the chair pose, lower your upper arms, and bend your elbows slightly, until your upper arms are parallel to the floor. Palms facing forward.
  • Return arms overhead with palms touching.
  • Repeat this up and down motion slowly about 5 times during the 30 second hold.

warrior II 01Warrior II (Virabhadrasana II)

  1. Stand on a yoga mat. Step backwards with the left leg approximately 3 or 4 feet.
  2. Bend the right knee until your upper thigh is parallel to the floor.
  3. Extend your arms out at shoulder height, parallel to the floor, with your palms facing downwards.
  4. Hold this for 30 seconds.
  5. Return to a standing position.
  6. Repeat stepping back with the right leg.
Modification

To work the arms a little harder add the following:

  • Lift the arms about 5 inches higher and hold for 10 seconds.
  • Lower and repeat twice more.

revolved side angle pose 01Revolved Side Angle Pose (Parivrtta Parsvakonasana)

  1. Stand on a yoga mat and return to the Warrior II pose with your left leg back.
  2. Bend at the waist and place your left hand on the floor next to your right foot.
  3. Your right arm should automatically end up pointing upwards.
  4. Twist your torso slightly so that your head looks up at your right hand.
  5. Hold for 30 seconds.
  6. Repeat the pose on your opposite side.
Modification

If you find it too much of a stretch to get your hand on the floor next to your foot, try using a yoga block. Stand it on its end or side, depending on how far down you can get, and use it as support.

seated wide leg pose 02Seated Wide Angle Pose (Upavista Konasana)

  1. Sit on a yoga mat with your legs as wide apart as is comfortable. Try to curl your toes back.
  2. Lift your right arm overhead and bend towards the left.
  3. Try to place your left hand on the floor to your left. This will either be on the inside or outside of your left leg, depending on how wide you can get your legs.
  4. Look directly upwards at the ceiling. Your should feel a stretch along the inside of the thighs, and along the right side of your torso.
  5. Hold for 30 seconds and repeat on the opposite side.
Modification

If you are unable to place your hand on the floor, try placing on top of your knee or shin dependant on how far you can stretch.

cobbler pose 01Cobbler Pose (Baddha Konasana)

  1. Sit on your yoga mat and, keeping your knees wide apart, bring the soles of your feet together.
  2. Gently take hold of your feet with both hands.
  3. Sit upright with your shoulders back and down, and align your body as if you were being pulled up by a cord attached to your tailbone, running all the way through your body, and out through your head.
  4. Hold for 30 seconds.
Modification

Raise your arms so that the tops of your arms are parallel to the floor. Bend your elbows at right angles in front of your chest, and bring your forearms and palms together. Keeping your upper arms parallel to the floor, and the elbows bent at 90 degrees, open your arms out to the side squeezing your shoulder blades together. Bring back to the start and repeat this 5 times.

hero pose 01Hero Pose (Virasana)

  1. Kneel on a yoga mat with your bottom resting on your thighs.
  2. Place your hands lightly on top of legs, with your palms facing downward.
  3. Sit up straight with your body in a straight line from knees to your head.
  4. Pull your stomach in towards your spine.
  5. Reach up overhead with straight arms, stretching out through your fingertips.
  6. Hold for 30 seconds.
hero pose 02
Modification

If you find it uncomfortable kneeling in this position, try placing a yoga block under your bottom and sit on that for support. (See above photo).

If you struggle with your knees on the floor, place a folded blanket underneath them to provide some cushioning.

bridge pose 01Bridge Pose (Setu Bandha Sarvangasana)

  1. Lie on your back on a yoga mat. Your knees should be bent and your feet flat upon the floor.
  2. Extend your arms alongside your hips, palms facing downwards.
  3. Press your feet and arms into the floor and exhale as you lift your hips up towards the ceiling. Make sure your glutes are relaxed and not tensed.
  4. Hold for 30 seconds, breathing normally. Then exhale and slowly roll your spine along the floor, bit by bit, until you are back at the starting position.
Modification

If you find that you struggle to keep your hips in the air, place a yoga block underneath you, roughly where your tailbone is located, and use this as a support.

For a slightly more advanced version of this pose, clasp your hands together underneath you when you lift your hips. Draw your shoulders in and press your arms into the floor. Try to keep your arms as straight as possible. (See above photo).

reclined spine twist 01Reclined Spinal Twist (Supta Matsyendrasana)

  1. Lie on your back on a yoga mat with both legs extended.
  2. Bend your right knee in towards your chest, taking hold of the shin with your left hand.
  3. Twist your hips to the left and bring the right knee to touch the floor. Ensure that you keep your right shoulder in touch with the yoga mat.
  4. Extend your right arm out on your right side making a 90 degree angle with your body. Your palm should be facing downwards in contact with the floor.
  5. Turn your head to the right to face your outstretched hand.
  6. Hold for 30 seconds.
  7. Return to the starting position and repeat on the opposite side.
Modification

To make this move a little harder, extend both arms out to the side at 90 degrees to your body. Make sure your bent knee, both arms are straight, and palms are flat on the floor. (See above photo).

Never force this move. If you are unable to touch your knee to the floor without the corresponding shoulder lifting off the floor, just move the knee as far as possible. In time you will be able to move the knee further.

corpse pose 01Corpse Pose

  1. Lie with both legs extended and arms by sides, palms up.
  2. Hold this position for 1 minute. Breathe in deeply through the nose and out through the mouth.

If you are looking for more beginner poses to transform your body with yoga, then look no further than our

Beginners Guide to Fat Loss Yoga

It has everything you need to get started, including comprehensive instructions on how to perform all the poses correctly, a six week workout schedule, diet advice, plus core strength, flexibility, balance and posture guides!

This simple 20 minute beginner yoga workout for menopause routine is designed especially to help sooth and alleviate the symptoms of menopause. It can combat weight gain and an increase in belly fat, bloating, depression, fluctuating hormones, and constantly interrupted sleep.
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