Have just 20 minutes? This tailor-made Yoga routine is perfect for pre-menopausal women

As women age, they bodies undergo a lot of changes, out of which menopause is the biggest one. Menopause is the natural and permanent cessation of menstruation, marking the end of a woman's reproductive years. While it roughly ends somewhere is the 50s, a lot of women go through it in the 40s too due to genetics, lifestyle factors and more. Either way if you are in your mid 40s, you fall into the pre-menopausal age, where the body starts to prepare for menopause. This can result in some health issues like weight gain, mood swings, and others, but Yoga can help you, especially if you are short on time. These asanas can be done quickly (all in 20 minutes) making them perfect for the busy woman

Why: Tadasana is a basic standing pose that improves posture, balance, and body awareness. It helps strengthen your legs, core, and back.

How to do it:

Stand with your feet together, big toes touching, heels slightly apart.

Spread your toes and press them firmly into the floor.

Engage your thigh muscles and lift your kneecaps gently.

Lengthen your spine by lifting the crown of your head toward the ceiling.

Relax your shoulders and keep your arms by your sides with palms facing forward.

Breathe deeply and evenly. Feel your body grounded and tall.

Benefits: This pose improves body alignment and calms the mind, preparing you for the next asanas.

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Why: Cobra pose strengthens the spine, opens the chest, and improves flexibility in the back. It also helps relieve fatigue and stress.

How to do it:

Lie flat on your stomach with your legs stretched back and tops of your feet pressing into the floor.

Place your hands under your shoulders, elbows close to your body.

Inhale and slowly lift your chest off the floor by straightening your arms. Keep your elbows slightly bent if needed.

Roll your shoulders back and open your chest forward.

Keep your neck long and gaze slightly upward.

Hold the pose for 20-30 seconds while breathing deeply.

Slowly lower down and rest for a few breaths. Repeat 2-3 times.

Benefits: This pose strengthens the back, improves posture, and opens the lungs for better breathing.

Why: Tree pose improves balance, strengthens the legs, and enhances concentration. It also helps calm the mind.

How to do it:

Stand tall in Tadasana.

Shift your weight onto your left foot.

Bend your right knee and place the sole of your right foot on your left inner thigh or calf (avoid the knee).

Press your foot firmly and bring your hands together in a prayer position at your chest.

Find a steady point to focus your gaze on.

Hold the pose for 30 seconds to 1 minute while breathing steadily.

Slowly release and switch sides.

Benefits: This pose improves balance and stability, strengthens the legs, and helps reduce anxiety.

Why: Downward Dog stretches the entire body, strengthens the arms and legs, and improves circulation.

How to do it:

Start on your hands and knees with wrists under shoulders and knees under hips.

Spread your fingers wide and press firmly into the floor.

Tuck your toes and lift your hips up and back, straightening your legs as much as comfortable.

Your body should form an upside-down “V” shape.

Keep your head between your arms and gaze toward your feet or knees.

Hold for 30 seconds to 1 minute, breathing deeply.

Lower back down to hands and knees and rest. Repeat once more.

Benefits: This pose relieves tension in the back and neck, stretches the hamstrings and calves, and energizes the body.

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Why: Bridge pose strengthens the back, glutes, and legs. It also opens the chest and improves digestion.

How to do it:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Place your arms alongside your body with palms facing down.

Press your feet and arms into the floor and lift your hips toward the ceiling.

Keep your thighs and feet parallel.

Clasp your hands under your back and extend through your arms if comfortable.

Hold for 30 seconds to 1 minute while breathing evenly.

Slowly lower your hips down to the floor. Rest for a few breaths and repeat once or twice.

Benefits: This pose strengthens the spine, opens the chest, and helps reduce stress and fatigue.