Postmenopausal Yoga Poses You Need to Keep Bones and Joints Healthy

Enjoy your postmenopausal years by caring for yourself and continuing a steady yoga practice.
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Supported Bound Angle Pose

Learn the yoga poses that will help you continue a steady practice after menopause.

After menopause, you experience a drop in both estrogen and oxytocin (the love hormone). The decline of estrogen means postmenopausal bones can become brittle and joints can become stiff. The upside of this stage is that you’re done with the hormonal fluctuations that may have wreaked havoc on your emotional life. “Most women are elated that they are now free of the monthly changes, and they feel a renewed zest for life,” Brizendine says. For many, this comes at a time when the steep climb up the career ladder and the intensely demanding years of caring for children are over, and you can enjoy more time caring for yourself.

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Adapting Your Practice for Postmenopause

Weight-bearing poses may help keep your bones strong and improve joint function. And a consistent asana practice can help maintain your range of motion and flexibility, but keep in mind that as your body changes, you might need to modify poses and use more props. Many women naturally gravitate toward quieter practices like meditation and pranayama in this phase of life. “We have given our lives to so many others for so long that now it’s just about coming home,” Northrup says. “The aging process doesn’t need to be about deterioration. That has always been a message of yoga.”

Real experience

Many yoginis are able to maintain athletic and dynamic practices well into their 60s. When de los Santos posed for these photos, she was 55 and taught at least 12 classes a week, and she enjoyed practicing advanced poses, like drop backs, (dropping back from a standing position into a full backbend). She can still do the same poses she did in her 20s, but after a lifetime of yoga, she’s keenly aware that that isn’t what really matters. “I know from experience that at any age or shape you can transform mind, body, and heart,” she says. She loves calming poses like Paschimottanasana (Seated Forward Bend) during times of stress. And when she can’t practice, she still cultivates yoga by being aware and appreciative. “I can honestly say that I feel bliss and happiness every day.”

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3 Postmenopausal Yoga Poses You Need to Keep Bones and Joints Healthy

About the Author

Nora Isaacs, a former editor at Yoga Journal, is the author of Women in Overdrive: Find Balance and Overcome Burnout at Any Age. Learn more about her writing and editing work at noraisaacs.com.