Congratulations! If you are a woman in your 40s or 50s. You have successfully endured a lot of menstrual pain all these years and we are all proud of it!

But as a gift what are you receiving? A full bag of menopause symptoms…

UFF! Too sad.

Those 4 a.m hot flashes.

Too harsh right?

But if I say that, a daily dose of yoga can make your life much simpler! Would you believe me?

Yes, a 45-50 minute routine of easy yoga exercises can make your menopause phase very light and easygoing.

And be it early morning or late evening, either time is absolutely perfect for your routine. Mornings will help your day go smoothly and evenings can help remove all your fatigue and stress of the day. The only thing required is zeal to do yoga and make it your routine.

So, Let’s keep all the lethargy and procrastinating energies aside, and work towards creating the drive!

Time to switch into Asana mode..

1.    Pranayama / Bhramari Pranayama


How to do it?

Time to be spent: Perform it for 10 minutes in the set of 10-12 breaths each.

Difficulty level: Easy

Benefits: Daily breathing techniques can help you in a lot of beneficial ways like reduced anxiety, stress relief, etc.

2.    Forward Bend Pose / Uttanasana


How to do it?

Time: Perform it for 10 minutes in sets with proper rest of 30 seconds in between the sets.

Difficulty level: Easy

Benefits: This posture is very beneficial for relieving symptoms of menopause such as stress, impatience, and tension because it lets you tune in and soothe the nervous system while blocking out distractions and stimulation from your surroundings.


3.    Reclining Bound Angle Pose / Supta Baddha Konasana

Supta Baddha Konasana

How to do it?

Time: Perform it for 10 minutes in sets with proper rest of 30 seconds in between the sets.

Difficulty level: Medium


  • Helps release stress and tensions from the muscles.
  • It helps in blood flow all around the body.
  • It relaxes the pelvic area and slows down the heavy menstrual bleeding
  • Helps reduce anxiety and depression and relax the mind.

Caution: People with a knee injury should avoid it.

4. Legs Up The Wall Pose / Viparita Karani

Viparita Karani

How to do it?

Time: Perform it for 10 minutes in sets with proper rest of 30 seconds in between the sets.

Difficulty level: Easy


Caution: People with a neck injury should avoid it. People with high blood pressure should take caution.

5.    Bridge Pose / Setu Bandha Sarvangasana

Bridge Pose

How to do it?

Time: Perform it for 10 minutes in sets with proper rest of 30 seconds in between the sets.

Difficulty level: Medium


Caution: People with a neck injury should avoid it.

These Asanas routine is will help women manage menopause beautifully. It blends powerful gland stimulating asana with chakra activating mudras and nurturing creative visualization to acknowledge this sacred “rite of passage”.

For any counseling and for expert advice, mail us your query at

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