Menopause is a natural phase of life, and every woman who is lucky to get old enough, will go through it. It comes with many physical and emotional changes. From hot flashes to mood swings and sleep disturbances, the symptoms of menopause can be challenging. Movement can help. Try incorporating these specific movements into your daily routine to help ease these symptoms and improve your overall well-being.  

1. Cat-Cow Stretch 

The Cat-Cow stretch is a gentle, flowing exercise that improves flexibility in your spine, reduces tension, and promotes relaxation. It's great for alleviating back pain and stiffness, which are common symptoms during menopause. 

How to Do It: 

1. Start on your hands and knees in a tabletop position. 
2. As you inhale, drop your belly towards the mat, lift your gaze, and arch your back (Cow Pose). 
3. As you exhale, round your spine towards the ceiling, tuck your chin to your chest, and pull your belly button towards your spine (Cat Pose). 
4. Repeat this flow for 5-10 breaths, moving slowly and mindfully with your breath. 

Tip: Focus on the movement of your spine and the rhythm of your breath. This can help calm your mind and relieve stress, making it a perfect addition to your daily routine. 
 

2. Child’s Pose 

Child's Pose is a restful posture that gently stretches your hips, thighs, and ankles. It also helps alleviate stress and fatigue, making it a wonderful way to relax and recharge. 

How to Do It: 

1. Start on your hands and knees. 
2. Sit back on your heels and stretch your arms forward, lowering your torso between your thighs. 
3. Rest your forehead on the mat and breathe deeply. 
4. Hold the pose for as long as it feels comfortable, usually 1-3 minutes. 

Tip: If your forehead doesn’t reach the mat comfortably, you can place a pillow or a folded blanket underneath for support. Focus on your breath and allow your body to release any tension with each exhale. 
 

3. Seated Forward Bend 

This pose stretches the spine, shoulders, and hamstrings while also calming the mind. It's particularly helpful for reducing anxiety and improving digestion, both of which can be affected during menopause. 

How to Do It: 

1. Sit on the floor with your legs extended straight in front of you. 
2. Inhale and lengthen your spine. 
3. As you exhale, hinge at your hips and reach forward towards your feet. 
4. Hold onto your shins, ankles, or feet—wherever you can comfortably reach. 
5. Hold the pose for 1-3 minutes, breathing deeply. 

Tip: Keep your spine long and avoid rounding your back. Use a strap around your feet if you can't reach them and focus on maintaining a gentle stretch rather than forcing yourself into the position. 
 

4. Bridge Pose 

Bridge Pose strengthens the back, glutes, and legs while also opening up the chest and improving spinal flexibility. It can help reduce symptoms of anxiety and fatigue, making it a powerful pose for menopausal women. 

How to Do It: 

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. 
2. Place your arms alongside your body, palms facing down. 
3. Press your feet into the floor as you lift your hips towards the ceiling. 
4. Hold the pose for 5-10 breaths, then slowly lower your hips back down. 

Tips: Engage your glutes and thighs to lift your hips and avoid straining your neck by keeping your gaze towards the ceiling. You can place a yoga block under your sacrum for additional support if needed. 
 

5. Legs Up the Wall 

Legs Up the Wall is a restorative pose that helps reduce swelling in the legs, improves circulation, and promotes relaxation. It's excellent for relieving stress and calming the nervous system. 

How to Do It: 

1. Sit close to a wall and lie down on your back. 
2. Swing your legs up against the wall and scoot your hips as close to the wall as possible. 
3. Extend your arms out to the sides or rest them on your belly. 
4. Close your eyes and breathe deeply, holding the pose for 5-15 minutes. 

Tip: Use a folded blanket or pillow under your hips for added comfort. This pose is especially beneficial before bedtime, as it helps calm the mind and prepare your body for a restful sleep. 

Menopause is a journey, and embracing these mindful movements can empower you to navigate it with grace and ease. So, roll out your mat, take a deep breath, and enjoy the benefits of these gentle yet powerful exercises. Your body and mind will thank you! Looking for guidance? Join us in Yoga! Learn more and rewatch our previous Wellness Wednesday on midlife and weight gain!