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Find Your Balance: Yoga Poses to Help Ease the Symptoms of Menopause

While menopause is a perfectly normal and beautiful biological process in a woman’s cyclical world, the transition can bring with it a variety of physical and emotional symptoms due to the hormonal changes (primarily the decrease in estrogen and progesterone levels). 

If you’re in this stage of life, you will no doubt be able to relate to the challenges of the millions of women experiencing hot flashes, night sweats, mood swings, sleep disturbances, joint pain, and more on a daily basis. 

With its holistic approach to physical and mental well-being, yoga offers a gentle and effective way to alleviate many of these symptoms. As we lead up to International Yoga Day on the 21st of June, let’s explore some yoga poses that can help ease the symptoms of menopause…

1. Child’s Pose (Balasana)


  1. Kneel on the floor, big toes touching and knees spread apart.
  2. Sit back on your heels.
  3. Extend your arms forward, placing your forehead on the mat.
  4. Relax and breathe deeply for 1-3 minutes.

Symptoms Targeted:

  • Stress and Anxiety: This restorative pose helps calm the mind and reduce stress, promoting relaxation and emotional balance.

2. Bridge Pose (Setu Bandhasana)


  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. Place your arms by your sides, palms down.
  3. Press your feet into the floor and lift your hips toward the ceiling.
  4. Hold the pose for 30 seconds to 1 minute, breathing deeply.

Symptoms Targeted:

  • Hot Flashes and Night Sweats: This pose helps stimulate the thyroid gland, regulating metabolism and body temperature.

3. Legs Up the Wall (Viparita Karani)


  1. Sit close to a wall and lie on your back.
  2. Swing your legs up against the wall, keeping your body at a 90-degree angle.
  3. Relax your arms by your sides and breathe deeply for 5-15 minutes.

Symptoms Targeted:

  • Insomnia and Fatigue: This pose promotes relaxation and improves circulation, helping with sleep disturbances and boosting energy levels.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)


  1. Start on your hands and knees, with your wrists directly under your shoulders and knees under your hips.
  2. Inhale, arch your back (Cow Pose), lifting your head and tailbone toward the ceiling.
  3. Exhale, round your spine (Cat Pose), tucking your chin to your chest.
  4. Continue to alternate between the two poses for 1-3 minutes.

Symptoms Targeted:

  • Joint Pain and Stiffness: This dynamic movement helps lubricate the joints, reducing stiffness and discomfort.

5. Seated Forward Bend (Paschimottanasana)


  1. Sit on the floor with your legs extended straight in front of you.
  2. Inhale, lengthen your spine, and reach forward, hinging at the hips.
  3. Hold onto your feet, ankles, or shins.
  4. Relax and breathe deeply for 1-3 minutes.

Symptoms Targeted:

  • Mood Swings and Anxiety: This pose has a calming effect on the mind and helps relieve stress and mild depression.

6. Cobra Pose (Bhujangasana)


  1. Lie on your stomach with your legs extended and tops of your feet on the floor.
  2. Place your hands under your shoulders, elbows close to your body.
  3. Inhale, press into your hands, and lift your chest off the floor.
  4. Hold the pose for 15-30 seconds, breathing deeply.

Symptoms Targeted:

  • Fatigue and Low Energy: This backbend invigorates the body, helping to alleviate fatigue and improve overall energy levels.

7. Corpse Pose (Savasana)


  1. Lie flat on your back with your legs slightly apart and arms by your sides, palms facing up.
  2. Close your eyes and focus on your breath.
  3. Stay in this pose for 5-10 minutes, allowing your body to relax completely.

Symptoms Targeted:

Overall Well-being: This final relaxation pose helps integrate the benefits of your practice, promoting overall well-being and deep relaxation.

Complement your movement practice with natural herbal support from Kiko’s Menopause Balance formula, which has been lovingly designed to assist in alleviating symptoms associated with menopausal and hormonal imbalances through therapeutic dosages of 100% natural ingredients. 


Incorporating these gentle movement techniques and supportive supplements into your daily routine can significantly ease the symptoms of menopause, helping you to navigate this transition with more ease and comfort. This Yoga Day, let’s celebrate the power of yoga and nature to bring balance and harmony to life, no matter what stage we find ourselves in!

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