• Whether you're a newbie or an expert, anyone can benefit from yoga.
  • Here Cheryl MacDonald shares a few postures that could help those dealing with menopause symptoms. 
  • These include paying attention to your breath, using props and avoiding inversions. 

Cheryl MacDonald, founder of yogabellies.com and the new course YogaPause, is adamant everyone -- from newbies to experts -- can benefit from regular yoga poses.

Try gentle postures

If you are focusing on managing menopause symptoms, it helps to choose gentle yoga postures that are low-impact and don't put too much strain on your body. "For example, seated postures like child's pose, forward folds, and cobra pose are great options," Cheryl tells Cover Media.

READ MORE | Yoga: Modern research shows a variety of benefits to both body and mind from the ancient practice

Avoid inversions

During perimenopause, it is common to experience fluctuations in blood pressure, which can make us feel light-headed or dizzy. Opt for postures that keep your head below your heart, like downward-facing dog and cat-cow.

Pay attention to breathing

Stress levels can be high because of those wild hormone fluctuations. "Practising deep, slow breathing can help to calm your mind and reduce that stress."

Always try to join the breath with the movement, which is one of the ways that yoga becomes a moving meditation and not just another gym class.

READ MORE | 5 ways to avoid pain and injury when starting a new exercise regime

Incorporate restorative yoga postures

Restorative yoga postures are designed to help you relax and rejuvenate your body. "As we get older, it's important to prioritise self-care and rest," says Cheryl.

Use props

You may start to experience physical limitations that make certain yoga postures more challenging than they were before, or you may want to slow the pace of your practice down. "Props like blocks, heat packs, straps and weighted blankets can be incredibly helpful."

They can provide support and make postures more accessible, allowing you to keep getting the most out of your practice.

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