Bhujangasana Image Credit: Clint Egbert/Gulf News

Menopause is usually a hormonal roller-coaster for many women. Dealing with hot flushes, anxiety, depression and fatigue can be irritating and unpleasant. Hormonal changes can affect just about anything in the body, right from bone health to your mood swings.

It is a well-known fact that yoga helps in stabilising hormones. Menopause usually comes in two stages — a premenopausal phase and the actual menopause. Over the next couple of weeks we will look at how menopause can be managed and handled through yoga.

Note: Though these postures are easy to do and can be done by all at home, as with all exercise, it’s advisable to consult a doctor before starting them.


Bhujangasana is a classic pose for strengthening the back and pelvic region. This asana improves blood circulation of this region. It is also called the cobra pose.


1. Lie flat on your stomach with your palms on the side of your chest.

2 As you inhale, push the ground with your palms and raise your chest and stomach off the ground until you can feel a contraction in the back and a stretch in the lower abdomenal region.

3 Hold this position for 10-30 seconds. Breathe normally.

4 Repeat this posture 3 times daily.

Note: Post this asana, also practise the contrapose by bending forward and touching your toes.


1 Strengthens the spine and abdominal region.

2 Stretches chest, lungs, shoulders and abdomen.

3 Firms the buttocks.

4 Stimulates abdominal and reproductive organs.

5 Helps relieve stress and fatigue.

6 Opens the heart and lungs.

7 Soothes sciatica.

8 Therapeutic for asthma.

Caution: People with back problems should practise this posture under professional guidance .

For further details contact 800YOGA(800-9642) or visit www.artisticyoga.com