Yoga for Menopause

Menopause Yoga Sequence

by Geeta S. Iyengar

Standing Asanas – Utthistha Sthiti

  • Uttanasana – reclining slanting with buttocks rested against a wall.
  • Adho Mukha Svanasana – on a rope with the head rested on a bolster
  • Prasarita Padottanasana – on a bench with the abdomen rested.
  • Utthita Hasta Padangusthasana • Ardha Chandrasana

Sitting Asanas – Upavistha Sthiti.

  • Baddha Konasana
  • Upavistha Konasana
  • Supta Baddha Konasana
  • Baddha Konasana – against a Viparita Dandasana bench
  • Upavistha Konasana – against a Viparita Dandasana bench.

Forward Extensions – Paschima Pratana Sthiti.


Backward Extensions – Viparita Sthiti and Purva Pratana Sthiti .

  • Sirsasana – on the rope
  • Viparita Dandasana
  • Sarvangasana – on a chair•
  • Supta Konasana
  • Setu Bandha Sarvangasana
  • Viparita Karani

Supine Asanas – Supta Sthiti

  • Supta Padangusthasana
  • Supta Baddha Konasana
  • Savasana


  • ‘ The asanas mentioned here are sequenced in such a way that they bring a total effect on the practitioner. An effective result can be obtained only after practicing all of them. They are not contraindicating. If the sequence in which these asanas are practiced is changed then the effects differ. For example, if one starts with supine asanas , then the vital energy generated is not consumed which helps one to recover faster.’

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