During menopause or menopause, there is a natural decline in reproductive hormones in the body of women, with most women experiencing menopause at any time between the ages of 40-50. The menopause cycle is a natural part of a woman’s life.
Menopause or menopause is not a disease or disorder and does not require treatment. However, this is a big change in the body of women which is very difficult to go through. Menopause is natural, but studies show that some lifestyles may cause menopause early due to change. Studies have also found that physical activities can help reduce the negative health effects of menopause. We are going to discuss with you 5 Yogasanas, which will prove beneficial for women undergoing menopause and help them recover from pain.
Sukhasana
Sukhasana helps to keep the body and mind healthy and calm. It prepares your body for further yoga processes. While doing yoga, one can start with Sukhasana first, it helps in getting the correct breathing process and control.
- To do this posture, you spread the mat on the ground and sit sitting with a roll.
- Sit with your back straight and close your eyes.
- Now place your palms on your knees and take 3-4 deep breaths in and out.
Mountain Pose or Tadasana
Tadasana can give the body the necessary stretch in muscles well. In Tadasana, just as the cat stretches your body, you have to stretch your body, which is quite relieving. This Yogasana helps strengthen your stomach and pelvic area so that you get diagnosed with menopause. It also helps in strengthening your digestive system.
- For this, you put your feet together and stand upright.
- Now raise your hands straight upwards and close your eyes, taking a deep breath.
- Now slowly exhale and return to the previous position.
Uttanasana: Forward Bend Pose
- To perform Uttanasana i.e. Forward Bend Pose, you must first stand upright.
- Now while breathing your upper body, bring your toes down to touch.
- Stop in this position for some time, keep in mind that your knees are straight and then exhale and go back to the starting posture.
Salamba Sarvangasana: Supported Shoulder Stand
In women undergoing menopause, this asana can play an important role in relieving depression and reducing mood swings due to hormonal changes in the body.
- To perform Salamba Sarvangasana, you lie down on the ground and keep a folded blanket or thin pillow under your head.
- Now while breathing, lift the lower part of your body ie waist and legs from the ground with the help of your shoulder.
- Continue to lift the body and extend your legs in such a way that your knees are right in front of your face and keep your elbows in a comfortable position.
- Now keep breathing and make sure that your head is perpendicular to the floor.
- After stopping for a while, slowly return to the previous position and then repeat.