10 Yoga Poses That Will Help You Get Rid Of Your Menstrual Belly

Menopause brings with it many changes in a woman’s body, the appearance of a belly during menopause is the main one of them. This increase in belly fat is due to fluctuations in hormone levels. During menopause, there is a drop in the level of estrogens, hormones that are crucial for reproductive development in a woman’s body. This causes women to gain weight in the abdominal area. However, a proper diet as well as exercise can go a long way in getting rid of that menopausal belly. Yoga is a great form of exercise that can give you quick results. In addition to targeting specific muscles, yoga can also reduce stress levels and help you relax.

What is climacteric belly?

Menopausal belly is an increase in belly fat that many women experience during menopause and menopause. This weight gain, especially in the abdominal area, is due to hormonal changes, such as a decrease in estrogen levels. When estrogen drops, the body can store fat in different ways, leading to a thickening of the midsection. Factors such as aging, decreased metabolism, and lifestyle changes also lead to this. A study published in the journal Women’s Health Reports found that postmenopausal women gained 36% more body fat, 49% more visceral fat, and 22% more subcutaneous (fat stored under the skin) abdominal fat than women in premenopause.

Can Yoga Reduce Belly in Menopause?

Yes, yoga can help get rid of a menopausal belly because it targets the right areas, explains yoga expert Khushboo Shukla. Yoga can help menopausal women in several ways. A study published in the American Journal of Obstetrics and Gynecology found that yoga improved the quality of life of healthy, sedentary menopausal women. Here’s how it can help you get rid of your menopausal belly.

• Yoga can help boost metabolism through physical movement and breathing, while specific poses target the abdominal muscles, helping to tone and burn fat.
• Yoga also helps manage stress by reducing cortisol, which is associated with belly fat.
• Yoga poses aid digestion, prevent bloating, and help maintain balance and posture, encouraging mindful eating and a healthier lifestyle.

Yoga Poses for Belly Reduction in Menopause

While being active is great for weight loss, many yoga poses specifically target the belly during menopause. Here’s how you can do it

1. Boat Pose (Navasana)

• Sit on the floor with your knees bent and feet flat.
• Lean back slightly and lift yourself off the ground so that your shins are parallel to the floor.
• Extend your arms forward, keeping your back straight.
• Hold for 20-30 seconds, then lower your legs.
• This pose strengthens the core, improves digestion and tones the abdominal muscles.

2. Downward Facing Dog (Adho Mukha Svanasana)

• Start on all fours with your wrists under your shoulders and knees under your hips.
• Lift your hips toward the ceiling, straightening your legs and arms.
• Press your heels into the floor and your chest into your thighs.
• Stay from 30 seconds to 1 minute.
• This posture tones the body, strengthens the arms and legs, and helps improve blood circulation.

3. Plank Pose (Phalakasana)

• Start in a push-up position with your hands directly under your shoulders.
• Engage your core and keep your body in a straight line from head to toe.
• Keep your back straight and don’t let your hips sag.
• Hold for 20-30 seconds.
• This pose strengthens the body, arms and back, improving posture and reducing belly fat.

4. Bridge Pose (Setu Bandhasana)

• Lie on your back, knees bent, feet on the floor, hip-width apart.
• Place your feet on the floor, lift your hips toward the ceiling, and squeeze your glutes.
• Stay from 30 seconds to 1 minute.
• This pose engages the core, tones the abdomen and thighs, and helps with lower back pain.

5. Warrior II (Virabhadrasana II)

• Stand with your feet wide apart.
• Turn your right leg 90 degrees and bend your right knee so that it is directly above your ankle.
• Extend your arms parallel to the floor, palms down.
• Hold for 30 seconds to 1 minute, then switch sides.
• This pose strengthens the body, legs and arms, improves balance and helps burn fat.

6. Cobra Pose (Bhujangasana)

• Lie face down with your hands under your shoulders.
• Place your palms on the floor and lift your chest, keeping your elbows slightly bent.
• Engage your core and hold for 20-30 seconds.
• This pose strengthens the back and body, stretches the abdomen and improves posture.

7. Child’s pose (Balasana)

• Start on your knees and then sit on your heels.
• Stretch your arms forward on the floor and lower your chest to your knees.
• Stay for 1-2 minutes, focusing on deep breathing.
• This posture relieves stress, stretches the lower back and hips, and promotes relaxation.

8. Cat-Cow Pose (Marjaryasana-Bitilasana)

• Start on all fours, wrists directly under your shoulders and knees under your thighs.
• Inhale by arching your back (cow pose) and exhale by rounding your spine (cat pose).
• Repeat for 1-2 minutes.
• This posture improves the flexibility of the spine, relieves tension in the abdomen and aids digestion.

9. Twisted Chair Pose (Parivrtta Utkatasana)

• Stand up, feet together and bend your knees as if you were sitting in a chair.
• Bring your palms together in front of your chest and twist your torso to the right, placing your left elbow outside your right knee.
• Hold for 20-30 seconds and switch sides.
• This posture tones the abdominal muscles, improves digestion, and strengthens the legs.

10. Feet on the wall (Viparita Korani)

• Sit with one hip against the wall, then lie back with your legs up the wall.
• Relax your arms at your sides and hold the pose for 5-10 minutes.
• This pose relieves stress, improves circulation, and helps reduce bloating.

What should be kept in mind while performing yoga postures to reduce menopausal belly?

Before you try yoga to reduce your menopausal belly, keep the following points in mind:

• Breathe deeply: Focus on your breath to increase relaxation and increase the effectiveness of each posture.
• Engage your core: Most of these poses target the core muscles, so make sure to engage the muscles to get the most benefit.
• Avoid overexertion: Don’t strain too hard; listen to your body and avoid overexertion.
• Consistency is key: Do these postures regularly for best results.
• Modify as needed: If you’re new to yoga, feel free to change poses with props or by reducing the intensity.

Summary

Yoga can be a valuable tool in combating belly fat during menopause. There are several yoga poses that help engage and strengthen core muscles, including the abdominal muscles. Poses such as boat pose, legs-up-to-the-wall pose, and twisted chair pose are especially effective for the menopausal abdomen. In addition, yoga brings with it many stress reduction techniques such as deep breathing and meditation. They help regulate hormones and promote weight control.

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