Menopause is a natural part of life, and many embrace it as a new stage. Unfortunately, menopause also causes a lot of discomfort for some women. According to a study published in the Journal of Mid-Life Health , 80 percent of women experience at least some symptoms such as bloating, aches and pains, headaches, and of course, those infamous hot flashes.

This can leave you feeling frustrated and even a little blue, but studies show soothing yoga moves can help ease some menopausal symptoms and improve mental outlook.

5 Soothing Yoga Moves for Women

1. Triangle Pose

Bloating is certainly uncomfortable, but moves that stretch your abdominals and gently massage the intestines, such as triangle pose, can help relieve it according to Yoga Journa l.

  • Stand straight and face forward. Take a step back with your right leg so there’re about 4 feet of space between your legs.
  • Keep the toes of your left foot pointing forward and point the toes on your right foot forward at a 45-degree angle.
  • Face forward and lift your arms to form a T, drawing your shoulder blades together. Angle your torso so the left arm points over your left leg and your right arm and fingers over your right leg.
  • Keeping your abdominals strong, lean forward to touch your left shin with your left hand.
  • Repeat on the opposite side.

2. Downward Facing Dog

Headaches have many causes but changes in blood circulation, stress, or posture often plays a role. Releasing tension in your back and neck while increasing blood flow in a move like downward facing dog will help ease your headache.

  • On a soft surface, start on your hands and knees, hands beneath your shoulders, and knees below your hips.
  • Curl your toes under your feet and, spreading your fingers and pressing into your palms, transition your weight toward your hips, straightening your arms and lifting your knees off the ground to straighten your legs as well.
  • Relax your neck and gaze toward your belly.

3. Cow and Cat Pose

When hot flashes become unbearable or interfere with daily activities and the sleep cycle, many women turn to menopause treatment. However, hormone replacement therapy has its own drawbacks. Exercise in general may help prevent hot flashes, as can deep breathing exercises. While yoga itself often incorporates great breathing activities, cow and cat pose are a gentle way to focus on your breath and movements and increase blood flow.

  • Start in the same position as downward facing dog, with your hands beneath your shoulders, fingers spread and your knees beneath your hips.
  • As you breathe in, look up, facing forward and draw your tailbone toward the ceiling to arch your back.
  • On your exhale, use your abdominal muscles to arch your back in the opposite direction. Focus on your belly button, bringing it toward the ceiling as you bring your head down to face back toward your legs and lower your tailbone.
  • Repeat the sequence several times, focusing on your breath.

4. Standing Forward Bend

Just simply practicing a standing forward bend can also help reduce stress, tension in the back, increase blood flow to the head, and help you focus on your breathing to help reduce menopause symptoms overall.

  • Stand straight with your feet together. Engage your abdominals to draw in your belly button.
  • Exhale and bend forward, gently stretching your back.
  • Gently hold your elbows in your palms to cradle them while you hold the position to deepen the stretch.
  • After about five breaths, slowly come back to a standing position, bringing each vertebrate up one at a tie.

5. Child’s Pose

Yoga also helps reduce menopause hot flashes by cooling down the body and reducing stress. For a truly relaxing and soothing move, try resting and breathing in child’s pose.

  • Start on your hands and knees. Bring your big toes together and move your knees slightly wider than your hips.
  • Bend your knees to bring your hips back so your butt rests on your heels and your arms are extended, palms resting softly on the ground.
  • Rest your forehead on the ground in front of your bent knees.
  • For an even more relaxing stretch, bring your arms back in line with your legs, palms facing up.

Menopause can leave some women feeling down, especially when they can’t control the symptoms. However, by doing these and other types of soothing moves that elongate your body, you can reduce stress and increase circulation to fight off the symptoms of menopause and beat the blues.

Author Bio: 

Annie Lizstan works as a health and beauty consultant for online websites and an independent researcher by profession. She had completed her studies from university of Arizona and live in Wasilla, Alaska. She always like to explore her ideas about health, fitness and  beauty . In her recent period ,she got an opportunity to explore Glozine lifestyle news. She has experience researching as a passion as well as profession. You can also connect with her on Facebook, Twitter and Pinterest.