The Yoga Guide to Relieving Joint Pain and Enhancing Mobility in Menopause

How Menopause Affects Your Joints

The relationship between menopause and your joint problems gets deeply impacted due to hormonal changes. Oestrogen hormone helps to reduce inflammation, lubricate joints, and maintain strong bones. As their levels decrease during menopause, women become more susceptible to joint pain, stiffness, and reduced mobility.

Common Areas of Joint Discomfort in Menopause

Even though menopause affects your overall joint health, certain joints are affected more:

The Healing Power of Yoga for Joints

Yoga is a gentle exercise that combines mental health and physical health. More than an exercise, it is a way of life. Yoga is wholesome in that not only does it address your physical problems like joint health, but it also addresses your mental health problems like anxiety, stress, mood swings, depression, etc.

Yoga poses that involve gentle movements, stretches, and mindful breathing will improve blood circulation and help lubricate joints. It also boosts your immune system and protects you from unwanted joint problems. When incorporated into daily life, Yoga can considerably make your joint problems disappear and improve your body’s overall health.

Yoga Poses for Your Better Joint Health

Child’s Pose 

This pose is a restful position that eases tension in the back and hips and is an ideal pause between more challenging poses.

Instructions

• Kneel on the mat, with your knees placed hip-width apart.
• Sit on your heels and fold your forehead on the mat.
• Extend your arms outwards in front of you, palms facing down.
• Hold this pose for 5-10 breaths.

Variations

If you experience knee pain during Yoga, place a blanket or towel under your knees. Use a block or folded blanket if you cannot reach the mat with your forehead.

Cat Cow Pose

The cat-cow pose proves ideal for stretching and strengthening the spine. It can be easily modified to suit varying levels of fitness and flexibility.

Instructions

• Place your hands shoulder-width apart, then place your knees hip-width apart.
• When you inhale, arch your back, then lift your head and tailbone.
• When you exhale, round your back and tuck your chin to your chest.
• Continue to alternate between these two positions for 5-10 breaths.

Variations

If you experience wrist pain during the exercise, try placing your forearms on the mat instead of your hands. If you experience knee pain, try placing a blanket or towel under your knees.

Downward-Facing Dog Pose

This pose stretches the hamstrings, calves, and spine. It is a good pose for improving joint flexibility and range of motion.

Instructions

• Place your hands shoulder-width apart, then place your knees hip-width apart.
• Tuck your toes under and lift your hips up and back, thus forming an inverted V-shape with your body.
• Keeping your back straight, press your heels towards the mat.
• Hold this pose for 5-10 breaths.

Variations

If you cannot reach your heels with your feet straight, bend your knees slightly.

If you have any pain in your wrists, place your forearms on the mat instead of your hands.

Tree Pose

The pose improves balance and coordination and strengthens the ankles, knees, and hips.

Instructions

• Stand, placing your feet together.
• Keep your weight on your left foot and bend your right knee.
• Place the right foot (sole) on the inner thigh of your left leg, just above the knee.
• Place your hands together at your heart centre.
• Hold this pose for 5-10 breaths, then repeat on the other side.

Variations

If you have difficulty balancing, place your hand on a wall or chair for support.

If you have any hip pain, bend your left knee slightly.

Warrior Pose

This pose strengthens the legs and hips. It is a good pose for improving joint stability and function.

Instructions

• Stand and place your feet hip-width apart.
• Place your right foot forward about 3-4 feet.
• Turn your right foot out to 90 degrees and your left foot slightly inwards.
• Now, bend your right knee so that your thigh is parallel to the ground floor and your knee is directly above your ankle.
• Reach your arms out to the sides with palms facing down.
• Hold this pose for 5-10 breaths, then repeat on the other side.

Variations

• If you experience knee pain, reduce the depth of the right knee bend. 
• If you experience hip pain, slightly widen your stance.

These are the basic Yoga poses that you can practise daily to ensure your joint health. Following are some simple stretches and movements that you can begin your yoga session with the following poses:

To Conclude

Life after menopause can be stressful, not only for you but also for your joints. Acknowledging this change and taking measures to be healthier are the most critical steps. Choosing what suits you the best is the key. 

Yoga can help menopausal women with joint pain and mobility. Doing gentle stretches, mindful movements, and controlled breaths can support your joints, improve flexibility, and embrace menopause with grace and resilience.