Menopause brings with it many unforgiving effects like hot flashes, pain, stress, and a lack of sleep, which can be challenging for women to deal with. Thankfully, there are ways you can tackle the discomforts and relax during this transition phase. One great solution is to practice yoga. Experts say restorative yoga poses can reduce the symptoms. In this post, we’ve discussed not only these helpful yoga poses but also lifestyle tips that offer relief.

Yoga practices for menopause pain relief
Feel free to try these simple poses on days when your menopause symptoms go out of hand:

1. Reclining bound angle pose
This pose is fantastic because it stretches your pelvic muscles, reduces physical pain, cools your body, and lets you relax. To try this exercise, sit on the floor with your knees bent and away from each other. Then, lie on your back and bring your heels to your pelvis. Keep your arms on the sides, palms facing up. Stay in this position for a few breaths. You can place yoga blocks or folded blankets if you experience strain on your hip or knee joints.

2. Legs up the wall
Did you find the previous exercise difficult? This one’s surely easier. Roll on your back and stretch your legs up a wall to form an L shape. Place a pillow under your head or a small blanket under your hips for a calming position. This cooling pose will get your blood flowing from your feet and legs into your heart and head. Remember to breathe deeply and hold on to this pose as long as possible.

3. Sphinx pose
Here’s another superb yoga pose for menopausal women. To begin, lie on your stomach with your legs extended and toes pressing into the floor. Next, place your elbows under your shoulders with your palms flat on the floor. Now, raise your head, chest, and stomach while lifting your upper body with your arms. Breathe in and out while lowering your back to the floor.

4. Shoulder stand
Inversions like shoulder stands sound scary but improve mood swings, calm the nerves, and restore energy. To try this pose, lie on your back with your legs in the air and arms next to your body. Use your palms to push your hips upward and off the floor while keeping your legs straight upwards. Hold this pose for five minutes and slowly release your legs downward.

Lifestyle tips for menopause pain relief
Yoga may not be enough to fight menopause symptoms. Making specific lifestyle changes can help relieve the discomfort and stay healthy:

1. Regular workouts
Make it a point to include weight-bearing activities like walking, running, or dancing in your daily routine. These exercises will raise your heart rate and lower cortisol, the stress hormone.

2. Drink more water
The shifts in hormones cause bloating and hot flashes. Drinking more water is one of the simple lifestyle changes that can relieve these effects.

3. Get plenty of sleep
Menopausal women often have difficulty sleeping. Going to bed at the same time every night may help create a sleep schedule.

4. Perform relaxing activities
Activities like deep breathing, meditation, or journal writing have significant health benefits during menopause.