In Spiderman Lunge

asymmetric breathing sequence 

Why you'll like this 

In one go you stretch many aspects of the core, the hip-flexors, the lower back, you even open the hips and the chest. Moreover, you shift your hemispheric dominance back and forth, which helps mental activities, that is very important after menopause.

You may try chest rotation to both directions in each side with the same breathing.

If you have a back condition, always ask your medical professional first. I don' share your email address with others, and I don't send you spam.