From my personal experience I found the symptoms of menopause were mild and manageable. I had been practicing Yoga regularly for 10 years before reaching this time of life and was fully established in the practise of asanas, pranayama and meditation. I understand that I was the fortunate one and there is real suffering for many women at this time including bouts of depression, hot flushes, fatigue, night sweats and anxiety. Your yoga practice during menopause is an empowering life tool for you to focus on the positive to manage and control menopausal symptoms. Think of your symptoms as a burning of old energies to make way for the new, a tapas, an inner purification process.

Nauli is one of the six Hatha Yoga Kriyas.  

For an exercise that only takes a few minutes each day to practice yet brings such enormous benefits, Nauli could be considered as the door to a miraculous inner fountain of health and vitality. To find this door, to master the practice, may take days, many weeks, months, or even years but is well worth the persistence and perseverance. Once discovered you will come to understand the great advantages gained and will find it hard not to make this practice part of your daily life.

Agnisara Kriya is not strictly one of the 6 main Hatha Yoga Kriyas but is the preliminary practice for Nauli - churning of the stomach muscles. It's good to practice Agnisara Kriya for a few weeks to strengthen the abdominal muscles for the practice of Nauli.