Effective Yoga Routine To Treat Menopause

Yoga For Menopause- The Routine:

Remember that this is a routine, so try and move from pose to pose without taking breaks along the way.


  1. Begin by sitting down cross-legged on the mat.
  2. Keep your spine erect.
  3. Close eyes and take 3 deep breaths.
  4. Begin opening your legs and stand up.

Standing Forward Bend:

  1. Stand at the edge of the mat.
  2. Keep your feet at hip-width.
  3. Take your right arm up and stretch to the right side.
  4. Hold for 2 breaths and switch to the left side.
  5. Bend your torso forward, tucking your chest into your knees.

Chair Pose:

  1. Feet together, arms over your head.
  2. Draw your hips back, like you are about to sit in a chair.
  3. Bend your elbows, lower your upper arms and straighten them over your head.
  4. Raise and lower your arms 5 times.
  5. Bring your hands to your shoulders.

Warrior Pose II:

  1. From the standing position, take your left leg back around 3-4 feet and bend your right knee.
  2. Raise your arms to shoulder height and keep them parallel to the ground.
  3. Palms facing the ground.
  4. Now raise your hands by a few inches.
  5. Hold this position for 10 seconds.
  6. Repeat 5 times.

Side-Angle Pose:


  1. From the warrior pose, bring your right elbow down to your right knee.
  2. Extend the left hand inside the right shin with your chest facing the floor.
  3. Bend your left elbow upward towards your chest. Hold for 10 seconds.
  4. Come back to the starting position. Repeat the motion 5 times.
  5. End by bringing your shoulders back and your feet together.

Hero Pose With Arm Raise:

  1. Kneel down with your buttocks on your heels.
  2. Palms on your thighs.
  3. Lift your hips so that your body forms a straight line from your knees to the head. Raise your hands towards the ceiling and straighten your arms.
  4. Bring your arms back to starting position.
  5. Repeat 5 times.

Seated Wide-Angle Pose:

  1. Sit down on the mat and extend your legs wide.
  2. Right hand touching your left thigh.
  3. Reach out with your right arm overhead and to the left.
  4. Return to the starting position.
  5. Switch arms and repeat 5 times on each side.

Perform the yoga for menopause symptoms religiously, and you will see your condition getting better.