6 Yoga Poses for Menstruation, Menopause, and Migraines

Regular yoga practice has been proven to lessen the pain and symptoms associated with menstruation, menopause, and migraine headaches. Through breathwork, visualization, and postures, yoga is a therapy to improve the overall quality of life in those who suffer adverse reactions to stress and hormonal cycles. 

In just 30-minutes (or less) a day, yoga improves practitioners’ overall quality of life, health, and emotional well-being. 

We created three new collections on Practice with Clara to assist those who experience menstrual pain, menopausal symptoms, and migraine headaches. The classes in each collection provide breathwork, visualization, meditation, and movement for students of all levels. Read on to see the poses, collections, and benefits of daily yoga practice.

New members get the first 7 days free on Practice with Clara. 

Yoga for Menstruation

This article shows how 30-minutes of yoga per day helped lessen menstrual pain and improve health and quality of life.

A similar case study presented a decrease in menstrual symptoms such as breast tenderness, body pain, abdominal swelling, and cramps. Over 12 weeks, the women who regularly practiced yoga were shown to experience lessened premenstrual symptoms and distress. 

6 yoga poses to ease menstrual pain: 

  • Forward folds such as child’s pose and seated wide-legged fold.
  • Seated or reclined bound angle pose. 
  • Supine twists.
  • Supported fish pose. 
  • Side waist stretching.
  • Cat/cow stretches.
  1. Tethered to the Earth – Hatha
  2. Stay Low – Hatha
  3. Quiet Knowing – Yin
  4. Chill Pill – Yin 
  5. Into the Stars – Slow Flow
  6. Presence – Slow Flow
  7. River of Prana – Breathwork

Yoga for Menopause

Women who experience perimenopausal or postmenopausal symptoms may benefit from a daily yoga practice and include specific postures to relieve distressing symptoms.

This study illuminates the benefits of yoga in improving hot flushes and night sweats for perimenopausal and postmenopausal women. 

This research concluded that yoga could aid women who suffer psychological distress associated with menopause.  

A study from 2021 found that yoga is an effective and low-cost means to improve the quality of life of menopausal women. 

6 yoga poses to ease menopause symptoms:

  • Downward-facing dog. 
  • Lizard pose. 
  • Bridge or supported bridge pose. 
  • Legs up the wall. 
  • Low lunges.
  • Standing forward fold, or plow pose.
Yoga for Menopause Collection
on Practice with Clara
  1. I Got Your Back – Hatha
  2. We Are Energy – Hatha
  3. Wisdom Center – Slow Flow
  4. Expand Visualization – Meditation
  5. Morning Opener – Vinyasa
  6. Unwind from the Airplane – Vinyasa
  7. Who You Are – Vinyasa

Yoga for Migraine Headaches

This article highlights how yoga practice can alleviate the symptoms of headaches.  

A small study published findings on how yoga combined with Ayurveda reduced pain and improved the overall quality of life in those with migraine headaches. 

This study established that yoga is an effective practice for improving the vagal tone and reducing fight or flight symptoms in patients, improving headache frequency and intensity. 

6 yoga poses to ease migraines: 

  • Child’s pose.
  • Neck stretches. 
  • Seated head to knee pose. 
  • Savasana with a bolster under the spine. 
  • Reclined spinal twist with a bolster. 
  • Deer pose. 
Yoga for Headaches Collection 
on Practice with Clara
  1. Mudra Meditation – Meditation
  2. Ocean Meditation – Meditation
  3. Body is the Prayer – Meditation
  4. Illumination – Yoga Nidra
  5. Move Slowly – Hatha
  6. Short Shoulders – Hatha
  7. A Quick Stretch – Hatha 
  8. Let It Go – Yin
  9. Sweet Surrender – Yin



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Practice with Clara is an online platform and Apps that allow you to take your yoga with you anywhere, anytime! With hundreds of classes in various styles, including Hatha, Vinyasa, Restorative, Yin, Prenatal, and Meditation, there’s something for everyone at any level of the practice. The Practice with Clara Membership provides a monthly or yearly subscription package with the first 7-days free for you to experience the courses. 

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