Menopause is usually a natural change; it typically occurs in women in midlife, during their late 40s or early 50s, signalling the end of the fertile phase of a woman's life.
The transition from a potentially reproductive to a non-reproductive state is normally not sudden or abrupt, occurs over a number of years, and is a consequence of biological aging.
For some women, during the transition years the accompanying signs and effects (including lack of energy, hot flashes, and mood changes) can be powerful enough to significantly disrupt their daily activities and sense of well-being.
Researchers at the University of Massachusetts Medical School conducted a study which showed that women using mindfulness, yoga and meditation to manage their ailments during the study were less stressed and less impacted by the physical symptoms than those in the control group.
Here is my recommendation for a sequence to be done everyday if possible
Breathing Close the right nostril with your thumb and take deep breaths in and out through the left side (count 4 in and 8 out) repeat for 27 times
Joints Loosening starting with your feet work your way up by circling each joint 5 times one way and 5 times the other, finish with your neck by circling for side to side
Viparita Karani ( Place a pillow under the lower back) bring the legs up the wall with your hands resting on the floor out to the side
Apanasana (Wind Releasing) laying with your back on the floor bring your knees to you chest, lifting your torso slightly up off the ground
Ananda Balasana (happy baby), bring knees to chest and grab hold of your toes like a baby would
DownDog or fold against the wall
Balasana – child pose
Standing forward fold – Uttasana
Knees to ears
Pranayama – breathing
After this sequence you can do some breathing again through the left nostril
In addition make a tube shape with your tongue, inhale through the mouth and tongue exhale through t he nose. Repeat 27 times.