Yoga for menopause

Yoga for menopause

We’ve long extolled the virtues of yoga to help alleviate menopause and peri-menopause symptoms and generally make you feel amazing. So we’ve put our money where our mouth is and teamed up with an amazing yoga teacher to bring you a range of poses. These will be in the form a course which will be available imminently but for now we wanted to give you a little taster.

Don’t worry, you won’t need to stand on your head with your ankles round your shoulders. These are some simple poses designed to combat individual symptoms. There are photos and directions to accompany each one. While you are in these poses concentrate on your breathing

About our yoga teacher – Claire Rother


Claire is an experienced yoga teacher who offers classes in Kent, United Kingdom. Yoga has been an important part of Claire’s own healing journey and she is immensely grateful for that. It is so much more than an exercise, than just a way to increase in flexibility, strength and tone. It certainly has those benefits (and many more!) but the real beauty of yoga is it’s transformative power; a power it has through the focus on both the health of the mind and the health of the body as one.

You can find our more about Claire on her website www.clairerother.com

Hot flushes

Ardha Halasana (Supported Plow Pose) with the legs resting on a chair:

  • calms jittery nerves
  • cooling and restorative
  • tension in the body can make hot flashes worse, so using a chair with a blanket helps to
  • support legs and release deep held tension

Directions:

  • Place three blankets on top of mat. Make the blankets neat and folded edges in a clean line. This goes under shoulders to make space for the neck, protecting it.
  • Use a bolster or a folded blanket across seat of chair
  • Lie down on the blankets – head at the same end as the chair – and line the shoulders so that they are on the blanket but the neck and head are on the mat.
  • Bend knees into chest, then lift the hips and bring legs back so that the feet and front of  shins come onto the blanket or bolster on the chair.
  • Keep the arms down by the sides of the body or if more comfortable, place them over head.
  • Rest here for 3 to 5 minutes.
  • Whilst here, work on softening the throat, temples and jaw. Try to widen the back of the neck and shoulders. Allow the legs to release their weight onto chair.
  • Roll down and take a couple of breaths before coming up.
Arda halasana – supported plough pose 

Anxiety / irritability / insomnia

Forward folds can help to reduce tension and stress because when we fold forwards, we remove distractions from our external environment and we feel a sense of coming home to ourselves and feeling protected.

Uttanasana (Standing Forward Bend) – with head on chair

  • Stand facing the chair, feet together or hip distance apart, whichever is most comfortable for you.
  • Fold forward so that the the head is supported by the chair (using a blanket or two to raise height if needed). Allow arms to either fall down to the sides or rest arms on chair – holding each elbow with the opposite hand.
  • Stay for 5-10 breaths.
  • Whilst in this pose, keep a soft bend in the knees to prevent from locking them and work on drawing the lower belly in towards to spine and lifting the sit bones upwards to help create extra length in the back of the legs.
  • On an inhale slowly come up.
Uttanasana – Forward fold

Upavista konasana (Wide-Legged forward Bend)

  • Sit on a folded blanket or a yoga block to help raise hips and support lower back. Make sure you have a bolster or chair or yoga brick in front.
  • Open the legs wide.
  • Push into heels and draw the big toe mounds back towards the body, toes and kneecaps facing the ceiling.
  • Hinge forward from the hips and walk the hands out in front of you. Rest the forehead on your block, blanket or bolster so that is it supported. walking your hands out and resting your forehead on the block, bolster or chair.
  • With every inhale, lengthen torso; with every exhale, allow tension to release from the neck and upper back.
Upavista Konasana – wide legged forward bend

Tell us how you get on 

We’d love to know how you get on with these poses and what your experiences of yoga are. Let us know in our Facebook group where you can share your experiences of menopause and peri-menopause and get support from like minded women.